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Writer's pictureMengisteab Eyehalik, LCSW, LMHC

THE PSYCHOLOGY OF PROCRASTINATION: Understanding and Overcoming the Tendency to Delay

Updated: Jan 28, 2023

"Procrastination is like a credit card: it's a lot of fun until you get the bill." - Christopher Parker
"Procrastination is the bad habit of putting off until the day after tomorrow what should have been done the day before yesterday." - Napoleon Hill

Procrastination is a common problem that affects people of all ages, backgrounds, and professions. It is the tendency to put off or delay tasks, even when they are important or have a deadline. The reason behind the delay can vary, such as lack of motivation, fear of failure, difficulty in prioritizing tasks, or a way to avoid uncomfortable or unpleasant tasks.


Procrastination is a complex phenomenon that is influenced by multiple factors, including personality, cognitive style, and life circumstances. It is not just laziness, it's a multi-dimensional problem that is influenced by both internal and external factors. Understanding the underlying causes of procrastination is crucial in order to overcome the tendency to delay.


One of the most common reasons for procrastination is lack of motivation. People may lack the motivation to complete a task, making it more difficult to start or finish. This can be caused by a lack of interest in the task, or by feeling overwhelmed with other tasks and responsibilities.


Another reason for procrastination is fear of failure. Some people may procrastinate as a way to avoid the possibility of failure. This can be related to perfectionism, the fear of not being good enough, or the fear of being judged. People who procrastinate due to fear of failure may struggle to start a task, even if they are fully capable of completing it.


Difficulty in prioritizing tasks is also a common reason for procrastination. Some people may procrastinate because they have difficulty identifying which tasks are important or deciding where to start. They may have a hard time focusing on the task at hand due to a lack of a clear plan or structure.


Procrastination can also be caused by psychological factors such as anxiety, depression, low self-esteem, and poor time management. These factors can make it harder to focus and make decisions about a task, leading to delays in starting or completing tasks.


Another type of procrastination is called arousal-based procrastination. Some people procrastinate because they work best under pressure, and the anxiety of an impending deadline can help them to focus and perform better.


Procrastination can have a negative impact on one's personal and professional life, leading to feelings of stress, guilt, and low self-esteem, as well as poor performance on important tasks, missed deadlines, and missed opportunities. It is important to address procrastination in order to improve the quality of life and achieve personal and professional goals.


To overcome the tendency to delay, it is important to set realistic goals, break down large tasks into smaller ones, and create a schedule or to-do list to stay organized. Additionally, many people find that techniques such as mindfulness, self-reflection, and seeking help from a therapist or counselor can be beneficial in addressing procrastination.


It's essential to note that procrastination is a complex issue, and it may require a combination of strategies to overcome it. It's important to understand the underlying causes of procrastination and develop personalized strategies to overcome the tendency to delay.





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