5 Types of Procrastination and 4 Tips to Overcome It

Do you think you might have procrastination? Have you ever known you should be tackling a task but found yourself delaying it anyway? Perhaps you've felt guilty, stressed, or even started questioning life because of it? Procrastination often involves habitually postponing work and responsibilities until the last possible moment, leaving you scrambling as a "deadline fighter." While some may dismiss procrastination as laziness, it can also stem from psychological factors such as depression or perfectionism. Let’s delve into the different types of procrastination and explore effective ways to address them.

Is Procrastination the same as Laziness? 5 Types of Procrastinators

Many people blame procrastination solely on laziness, yet there are various underlying causes. According to an article in Psychology Today, procrastination can be categorised into five main types:

Temporal Discounting: Underestimating Urgency
Tasks that don’t feel immediately pressing—whether it’s tidying your room or planning for retirement—are often procrastinated because they seem harmless in the short term. Humans are naturally biased to focus on the present rather than distant outcomes, a mindset known as "temporal discounting." The larger or less time-sensitive the task, the more likely it is to be ignored.
Structured Procrastination: Overwhelmed and Avoidant
When a task feels too complex or daunting, it can be hard to know where to begin. This creates stress and leads to avoidance. In such cases, procrastination isn’t due to laziness but an attempt to flee the negative emotions linked to feeling helpless, a behaviour referred to as "structured procrastination."
Perfectionism: Fear of Failure
Perfectionists often procrastinate out of fear of failing. With impossibly high standards, they feel that no matter how much effort they put in, the outcome won’t meet their expectations. This results in delaying work until the very last moment when they have no choice but to act.
Thrill-Seeking: Thriving Under Pressure
Some people genuinely believe that starting early won’t yield better results. If they’ve performed well under last-minute pressure in the past, they may develop a preference for working in high-stress, time-critical situations.
Distraction-Prone: Giving in to Temptation
This type of procrastinator struggles with self-discipline and is easily distracted by more enjoyable activities. For example, a student starts playing video games halfway through their homework.

In addition to these five types of procrastination, consistently putting things off, avoiding going out, or suddenly losing motivation could be signs of depression. A psychiatrist has explained that procrastination and lack of motivation may be linked to low serotonin levels in the brain, which can lead to depression. For instance, one patient avoided dealing with bills to the point where their electricity was cut off. Their family eventually forced them to seek medical help, and a diagnosis revealed that depression was the root cause of their procrastination.

What Is Procrastination?

Though not officially recognised as a medical diagnosis, "procrastination" is a term commonly used to describe habitual delays. While procrastination might initially offer temporary relief from stress, it often leads to guilt and worsening pressure, creating a vicious cycle. When procrastination starts to seriously impact your daily life, consulting a psychologist or psychiatrist can help uncover underlying psychological mechanisms and offer tailored solutions. According to our therapist, we are advised to stay alert to the following signs of procrastination:

Lack of purpose or clear goals
Continuing to procrastinate despite negative consequences at school or work
Persistent anxiety or feelings of being overwhelmed
Difficulty concentrating
Negative thinking patterns
Boredom or lack of interest
Setting unrealistic goals
Fear of failure
Making excuses to avoid starting tasks

Self-Motivation: Say No to Being a Deadline Fighter

To overcome procrastination, it’s often necessary to first change how you perceive tasks. According to Strategy+Business magazine, when we resolve problems in a way that aligns with our own preferences or intentions, the brain releases adrenaline neurotransmitters. This keeps the body in a state of alertness, boosts motivation, improves focus, and ultimately helps us complete tasks effectively. However, if we’re forced to do something or told how to do it, the effect can be the exact opposite.

So, how can you overcome procrastination when faced with tasks or studies you’re not particularly eager to tackle? Psychologies, a magazine, suggests four methods to improve procrastination:

Start with Just 5 Minutes
Push yourself to work or study for just five minutes. Often, once you get started, you’ll realise the task isn’t as difficult or unpleasant as you imagined. Since you’ve already begun, you’re more likely to feel motivated to keep going.
Seek Help
If you’re unsure where to start, ask for advice or assistance rather than wasting time trying to figure it out alone. This can save you energy and prevent unnecessary delays.
Set Short-Term Goals
We often tend to delay tasks until the deadline approaches, as the pressure gives us the motivation to act. To avoid an overwhelming workload at the last minute, break down a task due in a month into smaller, weekly goals and complete them progressively.
Reward Yourself
Celebrate small victories by taking breaks or indulging in something enjoyable after completing parts of the task. This helps you recharge and stay motivated to continue.

Most of us have procrastinated at some point, rushing to meet deadlines as a last-minute "deadline fighter." However, if procrastination is significantly affecting your life, consider seeking help from a psychologist or psychiatrist.

References

Bella儂儂, & Edward. (n.d.). 「拖延症」該如何改善？95%大學生有拖延症，5個妙招輕鬆解決，請告訴自己「開始了會更容易」！. Bella.tw儂儂. Retrieved September 29, 2022, from https://www.bella.tw/articles/novelty/31703
Net, 經濟通 E. T. (2018, November 9). 【拖得就拖】拖延症又發作！可能同ADHD、強迫症、抑鬱症有關？ --健康好人生 Health-ET Net Mobile. ETNet; 經濟通 ET Net. https://www.etnet.com.hk/mobile/tc/health/author/healthyd/LA56899?list=hot
拖延症上身做事慢幾拍小心抑鬱徵兆. (2015, November 5). 蘋果日報. https://collection.news/appledaily/articles/JRJ6DREGRQNXZGOOHBATQAH37E
Hines, S. (2010). Procrastination. In Productivity for Librarians (pp. 35–56). Elsevier.
Psychologies. (2022, March 25). How to beat procrastination: 5 quick tips. Psychologies. https://www.psychologies.co.uk/how-to-beat-procrastination-tips/