<ul><li class="ql-align-center">Abstract goals.</li><li class="ql-align-center">Outcomes that are far in the future.</li><li class="ql-align-center">A disconnect from our future self.</li><li class="ql-align-center">Feeling overwhelmed.</li><li class="ql-align-center">Anxiety.</li><li class="ql-align-center">Task aversion.</li><li class="ql-align-center">Perfectionism.</li><li class="ql-align-center">Fear of evaluation or negative feedback.</li><li class="ql-align-center">Fear of failure.</li><li class="ql-align-center">A perceived lack of control.</li><li class="ql-align-center">ADHD.</li><li class="ql-align-center">Depression.</li><li class="ql-align-center">Lack of motivation.</li><li class="ql-align-center">Lack of energy.</li><li class="ql-align-center">Sensation seeking.</li></ul>

Reasons For

Understanding why others procrastinate can help you figure out why you procrastinate. Sometimes figuring out other's issues make ours clearer and help us figure out how to overcome whatever is holding us back.

Understanding Procrastination

<ol><li>Establish clear, precise goals based in actuality.</li><li>Identify the when, how, and why of past procrastination to get a clearer picture of why you put things off.</li><li>Create a plan of action with anti-procrastination techniques.</li><li>Put plan of action into effect. Monitor progress as well as which techniques are working and others you could try.</li></ol>

Overcoming Procrastination

<ul><li>Prioritize tasks.</li><li>Break large, overwhelming tasks into small, actionable parts.</li><li>Remove distractions.</li><li>Set small deadlines throughout the project's progress.</li><li>Reward yourself as you go.</li><li>Visualize yourself experiencing the outcome of your work.</li><li>Believe in yourself and that you can stop procrastinating.</li></ul>

Anti-procrastination Techniques

Understanding why people procrastinate is beneficial, since it can help you figure out why you yourself procrastinate, which in turn can help you figure out how to solve your procrastination problem. To learn more about this, and to understand how you can implement this knowledge in practice, read the follow-up guide on <a href="https://solvingprocrastination.com/how-to-stop-procrastinating/">how to stop procrastinating</a>.

Understanding And More Information

I am a queen at putting things off until the last minute! This article is full of great information on breaking procrastination!

Learn why you procrastinate, so you can understand what you need to do in order to change.

Why People Procrastinate: The Psychology and Causes of Procrastination

If you’re a procrastinator, then you’ve probably asked yourself at some point “why do I procrastinate so much?” or “why do I keep procrastinating even though I know that it’s bad for me?”. These are important questions, since understanding why you procrastinate is crucial if you want to figure out how to stop doing it.

The following article will give you the answers to those questions.

Specifically, you will learn about the psychological mechanism behind procrastination, and see a comprehensive list of the reasons why people procrastinate, based on <a href="https://solvingprocrastination.com/procrastination-research/">decades of research </a>on the topic. Furthermore, you will learn how this information can help you figure out why you procrastinate, and how you can use it in order to successfully overcome your procrastination.

Note that this article is extensive, since procrastination is a complex problem, that different people experience for different reasons. However, don’t let this discourage you; feel free to skim through this article , especially when it comes to the list of reasons why people procrastinate, and focus on the things that are the most relevant to you. Furthermore, if you prefer to just read a summarized version of this article, then simply scroll right on to the next section .

The main psychological mechanism behind our procrastination is as follows:

<ul><li>When we need to get something done, we rely primarily on our self-control in order to bring ourselves to do it. </li><li>Our self-control often receives support from our motivation , which helps us get things done in a timely manner. </li><li>In some cases, we experience certain demotivating factors , such as anxiety or fear of failure, which have an opposite effect than our motivation. </li><li>In addition, we sometimes experience certain hindering factors , such as exhaustion or outcomes that are far in the future, which interfere with our self-control and motivation. </li><li>When demotivating and hindering factors outweigh our self-control and motivation, we end up procrastinating, either indefinitely, or until we reach a point in time when the balance between them shifts in our favor. </li> </ul>

When it comes to specific reasons why people procrastinate, in terms of demotivating and hindering factors, the following are among the most common:

<ul><li>Abstract goals. </li><li>Outcomes that are far in the future. </li><li>A disconnect from our future self. </li><li>Feeling overwhelmed. </li><li>Anxiety. </li><li>Task aversion. </li><li>Perfectionism. </li><li>Fear of evaluation or negative feedback. </li><li>Fear of failure. </li><li>A perceived lack of control. </li><li>ADHD. </li><li>Depression. </li><li>Lack of motivation. </li><li>Lack of energy. </li><li>Sensation seeking. </li> </ul>

To successfully deal with your procrastination, you need to figure out why you procrastinate and how your procrastination is preventing you from achieving your goals, so you can formulate a concrete plan of action, based on appropriate <a href="https://solvingprocrastination.com/how-to-stop-procrastinating/">anti-procrastination techniques </a>, that will help you deal with your reason for procrastination.

The rest of the article contains more relevant information about the psychology of procrastination, and explains in-depth each of the reasons why people procrastinate.

Procrastination is the act of unnecessarily postponing decisions or actions. For example, if you need to write an essay, but end up wasting time on the internet even though you know you should be working, that means that you’re procrastinating.

Procrastination is often <a href="https://solvingprocrastination.com/procrastination-dangers/">detrimental </a>to people’s ability to successfully pursue their goals, which is evident, for example, in the fact that procrastination is associated with receiving <a href="https://doi.org/10.1177%2F0033294115626825">worse grades </a> at school and earning a <a href="https://doi.org/10.1111/ijsa.12048">lower salary </a>at work. Furthermore, procrastination is also associated with a <a href="https://solvingprocrastination.com/procrastination-dangers/">wide range </a>of other issues, such as <a href="https://solvingprocrastination.com/stress/">increased stress </a>and <a href="https://doi.org/10.1016/j.paid.2010.03.028">worse physical and mental health </a>.

People often assume that procrastination is simply a matter of willpower, but in reality, the situation is far more complex than that.

When faced with a decision to make or a task to complete, we usually rely on our self-control in order to push ourselves to get things done. Furthermore, our motivation, which is based on the expectation of receiving some reward for our efforts, can support our self-control, and make it more likely that we will get things done in a timely manner.

However, there are also various demotivating factors that we can experience, which have an opposite effect than our motivation, meaning that they make us more likely to procrastinate. For example, <a href="https://doi.org/10.1007/s10212-012-0143-4">anxiety </a>, <a href="https://doi.org/10.1007/s10942-012-0153-9">fear of failure </a>, and <a href="https://solvingprocrastination.com/study-procrastination-negative-affect/">other negative emotions </a>can cause us to delay unnecessarily, as can being given a task <a href="https://doi.org/10.1016/S0191-8869(99)00091-4">that is unpleasant </a>.

Furthermore, there are some hindering factors that interfere with our self-control and motivation, in a way that also makes us more susceptible to procrastination. For example, exhaustion, which occurs as a result of having to work hard all day, can make it more difficult for us to exert self-control if it’s already late at night. Similarly, a large gap between the time when we complete a task and the time at which we will receive the reward for completing it can cause us to <a href="https://doi.org/10.1002/wcs.1492">discount the value of this reward </a>, which means that its motivational value will be greatly reduced.

As long as our self-control and motivation outweigh the effects of demotivating factors, despite the hindering factors that interfere with them, we manage to get our work done <a href="https://doi.org/10.1111/spc3.12011">in a timely manner </a>. However, when all the negative factors outweigh our self-control and motivation, we end up procrastinating, by putting off our work either indefinitely, or until some future point in time when the balance shifts in our favor.

Overall, we procrastinate because our self-control and motivation, which might be hindered by factors such as exhaustion and rewards that are far in the future, are outweighed by demotivating factors, such as anxiety and fear of failure.

This causes us to fail to <a href="https://doi.org/10.1111/1464-0597.00021">self-regulate our behavior </a>, which means that we postpone things unnecessarily, even when we know we should be doing them, which is why procrastination <a href="https://doi.org/10.1016/S0191-8869(00)00013-1">often leads to a gap </a>between how we intend to act and how we act in reality.

Note : there are some exceptions to this, in cases where procrastination is driven <a href="https://doi.org/10.1037/0033-2909.133.1.65">by some other factor </a>, such as rebelliousness or the desire to add excitement to otherwise boring work. However, for the most part, the mechanism outlined above is the main one that explains why people procrastinate.

This section contains a comprehensive list of the specific reasons why people procrastinate, based primarily on the psychological mechanism which was outlined in the previous section.

If you’re wondering why you yourself procrastinate, look through this list, and try to figure out which of these causes of procrastination apply to you. Try to be reflective and honest with yourself while you do this, since figuring out the underlying causes of your procrastination is crucial if you want to be able to successfully overcome it.

Note that not everything here will apply to you, so feel free to skim through the list, and read primarily about reasons that you think could apply in your particular situation.

People are <a href="https://doi.org/10.1111%2Fj.1467-9280.2008.02240.x">more likely to procrastinate </a>when their goals are vague or abstract, compared to when their goals are concrete and clearly defined.

For example, goals such as “get fit” or “start exercising” are relatively vague, and are therefore likely to lead to procrastination. Conversely, a goal such as “go to the gym on Monday, Wednesday, and Friday right after work, and spend at least 30 minutes on the treadmill, running at high speed” is concrete, and is therefore much more likely to lead you to take action.

Furthermore, note that in addition to a lack of a clear definition, there are other factors that can make a goal feel abstract. For example, according to construal-level theory , goals that are perceived as <a href="https://doi.org/10.1037/a0018963">highly improbable </a>are also perceived as relatively abstract. This means that if a person finds it unlikely that they will attain a certain goal, this can cause them to view that goal as abstract, which in turn can increase the likelihood that they will procrastinate on it.

People often procrastinate on tasks that are associated with <a href="https://doi.org/10.1037/0033-2909.133.1.65">outcomes </a>(e.g., punishments or rewards) that they will only <a href="https://doi.org/10.5465/amr.2006.22527462">experience </a>a while after completing the task, since people <a href="https://doi.org/10.1016/j.paid.2005.11.023">tend to discount </a>the value of outcomes that are <a href="https://doi.org/10.1016/S0191-8869(00)00034-9">far in the future </a>. This phenomenon, which is <a href="https://doi.org/10.1037/0033-2909.133.1.65">based on </a>the timing of outcomes, is <a href="https://doi.org/10.1002/wcs.1492">known as </a>temporal discounting or delay discounting.

For example, it’s easier to discount the value of attaining a good grade on an exam while that exam is still weeks away compared to when it’s only days away, which is one of the reasons why people wait until right before the deadline to complete necessary tasks.

Accordingly, <a href="https://doi.org/10.3386/w19874">people often display </a>a present bias when they choose to engage in activities that reward them in the short-term, at the expense of working on tasks that would lead to better outcomes for them in the long term.

Note that the relationship between the time it takes to receive a reward and the perceived value of that reward is usually inconsistent, as the rate of discounting <a href="https://doi.org/10.1257/jel.40.2.351">decreases over time </a>. Essentially, this means that the farther into the future a reward is, the less the increase in time matters, when it comes to lowering that reward’s perceived value.

For example, while there is a big difference in how we value a reward that we can receive now compared to a reward we can receive in a week, there is a much smaller difference in how we value a reward we can receive in a year compared to a reward we can receive in a year plus a week. Similarly, while there is a big difference between receiving a reward in a day compared to in a year, there is less of a difference between receiving a reward in a year compared to receiving it in two years.

This phenomenon is called hyperbolic discounting , and <a href="https://doi.org/10.1257/jel.40.2.351">it’s contrasted </a>with exponential discounting , which is a time-consistent model of temporal discounting, where an increased delay before receiving a reward always has the same effect on its perceived value, regardless of how far in the future it is.

People sometimes procrastinate because they <a href="https://doi.org/10.1111/spc3.12011">view their future self </a>as being <a href="https://doi.org/10.1111/apps.12088">disconnected from their present-self </a>, a phenomenon known as temporal self-discontinuity or temporal disjunction .

For example, someone might delay when it comes to eating healthy, even if their doctor told them that it’s important, because the harmful impact of their present diet will only start being a serious issue in a couple of years, which they view as someone else’s problem (i.e. as the problem of their future self).

This disconnect between the present and future selves can cause people to procrastinate in a variety of ways. For example, it can cause them to think that their present-self shouldn’t have to worry about the future, since their future self will be the one who has to handle any tasks that they postpone or deal with any consequences for failing to complete those tasks on time. Similarly, it can cause them to think that their present-self shouldn’t have to bother with getting things done now, if their future self will be the one who reaps the rewards of their actions.

People sometimes <a href="https://doi.org/10.1162/003355301556365">avoid taking action </a>in the present because they intend or hope to pursue a more attractive course of action in the future. This mindset can lead to long-term procrastination, and persist even in cases where the person who is procrastinating never ends up following through on their intended plan.

For example, a person might avoid starting to exercise on their own at home, because they plan to join a gym and start a detailed workout plan later, despite the fact that getting started now would still be beneficial and wouldn’t prevent them from switching to a more serious exercise plan in the future.

People sometimes procrastinate on tasks because they are overly <a href="https://doi.org/10.1007/978-1-4899-0227-6_7">optimistic </a>about their ability to complete those tasks in the future. For example, a student might decide to postpone getting started on an assignment that is due a few weeks from now, because they feel that there will be plenty of time to get it done later.

In many cases, this form of optimism might occur as a result of underestimating the time it will take to complete the tasks in question; this phenomenon is known as the planning fallacy , and it can lead both procrastinators as well as non-procrastinators to assume that they will finish upcoming tasks <a href="https://doi.org/10.1016/S0749-5978(03)00089-X">earlier than they actually will </a>.

Similarly, a person might decide, after struggling to get started on a task, to postpone it to the next day, because they believe that tomorrow they will be able to bring themself to work on it, even if they have postponed the same task in the exact same manner several times in the past. In many cases, this form of optimism involves an overestimation of future abilities, and it’s important to note that people who are prone to procrastination often <a href="https://doi.org/10.1002/per.2410030305">promise to themselves </a> that “things will be different next time”, when it comes to procrastinating on tasks.

However, pessimism can also lead people to <a href="https://doi.org/10.1007/978-1-4899-0227-6_7">procrastinate </a>in some cases, such as when it causes them to believe that their attempts to complete a task are bound to result in failure, so there’s no point in starting in the first place.

People sometimes procrastinate because they are <a href="https://doi.org/10.1016/j.paid.2015.03.014">unable to make decisions </a>in a timely manner. This can be an issue in various ways, such as when a person can’t decide which course of action to engage in, or when a person needs to make a certain decision before they can move ahead with their general plan of action.

For example, a person might delay starting to diet, because they can’t decide which diet plan to follow. Similarly, a person might delay getting started on their research paper, because they can’t decide which topic to write about.

<a href="https://doi.org/10.1016/j.jcps.2014.08.002">There are various factors </a>that generally make it more likely that someone will get stuck over-thinking the situation while trying to make a decision, a phenomenon which is sometimes referred to as analysis paralysis or choice paralysis . The main factors to consider, from a practical perspective, are the following:

<ul><li>The more options you have, the harder it will be for you to choose. Essentially, the more options you have to choose from, the harder it will be for you to evaluate them and decide which one is preferable. </li><li>The more similar your options are to one another, the harder it will be for you to choose. Essentially, the more similar the available options are, and the closer they are in value, the harder it will be for you to decide which one is better, especially in cases where there isn’t a single option that is clearly preferable to the others. </li><li>The more important the choice is, the harder it will be for you to choose. Essentially, the greater the consequences of making a decision, the harder it will be for you to finalize your decision, so that you are generally more likely to delay before making a major decision than you are before making a minor one. </li> </ul>

In addition, it’s important to keep in mind that each time you have to make a decision, you end up depleting your mental resources to some degree, especially if you are prone to indecisiveness. Accordingly, the more decisions you have to make during a certain time period, <a href="https://doi.org/10.1016/j.paid.2006.09.001">the more you deplete </a>your capacity for self-control, and the more likely you are to procrastinate in making future decisions, at least until you have a chance to recharge yourself mentally.

Finally, note that this form of procrastination <a href="https://doi.org/10.1016/0191-8869(94)90090-6">is generally referred to </a> as decisional procrastination , since it involves a delay in making a decision. It is therefore contrasted with behavioral procrastination , which involves a delay in performing a task once you’ve decided on your preferred course of action.

People sometimes procrastinate because <a href="https://doi.org/10.1007/s10212-012-0143-4">they feel overwhelmed </a>with regard to the tasks that they <a href="https://doi.org/10.1002/per.2410060305">need to handle </a>. A feeling of overwhelm can occur due to a variety of reasons, such as having a single task that feels huge in terms of scope, or having a large number of small tasks that add up. When this happens, a person might simply decide to avoid the tasks in question, or they might attempt to handle them, but then end up feeling paralyzed before those tasks are completed.

For example, if you need to clean up your entire house, the fact that the task will take so long and involve so many parts might cause you to feel overwhelmed, in which case you might avoid getting started on it in the first place.

People sometimes procrastinate because <a href="https://doi.org/10.1080/0260293042000160384">they feel anxious </a>about a task that <a href="https://doi.org/10.1007/s10212-012-0143-4">they need to handle </a>.

For example, someone who feels anxious about checking their bills might repeatedly delay doing so, even though this avoidance won’t make the problem go away.

This issue can be especially problematic in cases where a person’s anxiety increases as a result of their procrastination, which can lead to a feedback loop where someone feels anxious about a certain task, which causes them to procrastinate instead of doing it, which makes them even more anxious, which in turn causes them to procrastinate even further.

People often procrastinate because <a href="https://doi.org/10.1016/S0191-8869(99)00091-4">they are averse </a>to the tasks that they <a href="https://doi.org/10.1037/0022-0167.31.4.503">need to perform </a>.

For example, if you need to make an important phone call to someone you dislike, you might end up procrastinating instead of just getting it done, because you don’t want to talk to them.

This occurs because, in general, the more people find a certain task unappealing, the more likely they are to want to avoid it, and therefore <a href="https://doi.org/10.1080/00223980.1995.9914954">the more likely they are </a>to procrastinate.

Note that <a href="https://doi.org/10.1037/0033-2909.133.1.65">there are many things </a>that can make a person averse to a task in a way that causes them to procrastinate on it. For example, a person might procrastinate because they perceive a task as frustrating, tedious, or boring, or they might procrastinate because they believe there is a gap between the difficulty of the task and their own competence, which means that they feel that the task is too difficult for them to handle.

People <a href="https://doi.org/10.1002/per.2098">sometimes procrastinate </a>as a result of <a href="https://doi.org/10.1007/s10942-012-0149-5">their perfectionism </a>. Perfectionism can lead to procrastination in a number of ways, such as by making someone so afraid of making a mistake that they end up not taking any action at all, or by making someone so worried of publishing something with any flaws that they end up reworking their project indefinitely instead of releasing it when it’s ready.

For example, someone might delay working on their book, because they want every line that they write down to be perfect from the start, which causes them to not write anything at all. Similarly, someone who has finished writing their book might repeatedly delay sending it out for feedback, because they want to make sure that it’s absolutely flawless first, so they keep going over it, again and again.

While it’s reasonable to want to create and publish high-quality work, the problem starts when perfectionists aim for unattainable flawlessness, which causes them to procrastinate by giving them a seemingly valid excuse for unnecessary delays.

In that regard, note that perfectionism <a href="https://doi.org/10.1002/per.2098">doesn’t always lead to procrastination </a>, and there are even situations where a person’s perfectionism can make them <a href="https://doi.org/10.1016/j.sbspro.2010.07.342">less likely to procrastinate </a>, by pushing them to do a good job and complete their tasks in a timely manner. As such, perfectionism isn’t always a negative thing, and only leads to issues when it causes people to unnecessarily delay things because they’re overly worried about their work not being flawless.

People sometimes procrastinate because they are <a href="https://doi.org/10.3200/socp.147.3.197-210">afraid of being evaluated </a>or because they are <a href="https://doi.org/10.3200/SOCP.147.3.197-209">afraid of receiving negative feedback </a>from others.

For example, someone might delay publicizing a project that they worked on, because they’re worried about what other people are going to think about it.

In many cases, people’s fears in this regard are irrationally exaggerated or unjustified, either because the chances of receiving negative feedback are low, or because the consequences of that feedback aren’t as significant as they feel.

In addition, note that in some cases, it’s possible for fear of evaluation or fear of negative feedback to make people less likely to procrastinate, by motivating them to get their work done in a timely manner. Whether the influence of this fear is positive or negative depends on a variety of factors, such as <a href="https://doi.org/10.2466/pr0.1991.68.2.455">how anxious a person feels </a>about the upcoming evaluation, and how confident they are in their ability to successfully handle the task at hand.

People often procrastinate because they’re <a href="https://doi.org/10.1037/0022-0167.31.4.503">afraid of failing </a> at the tasks that they need to complete. This fear of failure <a href="https://doi.org/10.1007/s10459-018-9832-3">can promote procrastination </a>in various ways, such as by causing people to avoid finishing a task, or by causing them to avoid getting started on a task in the first place.

For example, someone might be so worried that their business idea will fail, that they end up continuing to work on it indefinitely, without ever making it available to the public.

How afraid someone is of failing is generally related to how important the task in question is, so that more important tasks are often associated with higher levels of procrastination, in cases where fear of failure is the driving cause behind the person’s procrastination.

Furthermore, <a href="https://doi.org/10.1037/0033-2909.133.1.65">certain personality traits </a>, such as low self-esteem and low self-confidence, are associated with an increased fear of failure, which makes people who have these traits more likely to procrastinate. Moreover, fear of failure is an especially serious issue among <a href="https://doi.org/10.1007/s10942-019-00314-6">those who suffer </a>from high levels of self-doubt, and particularly among those who are prone to having negative, irrational beliefs about their abilities.

In addition, note that fear of failure doesn’t always cause people to procrastinate. Rather, fear of failure promotes procrastination primarily when it reduces people’s sense of autonomy, or when people feel incapable of dealing with a task that they’re <a href="https://doi.org/10.1007/s10942-012-0153-9">afraid to fail at </a>. Conversely, when people feel that they are well-equipped to deal with a certain task, fear of failure can serve as a motivating factor, that encourages people to avoid procrastinating.

Finally, keep in mind that fear of failure, perfectionism, and fear of negative feedback are all strongly related to each other, but one doesn’t necessitate the others, and a person might be influenced by any combination of these factors. For example, someone might be confident in their ability to perform a task well but still worry about receiving unjustified negative feedback from others, or they might worry about failing at something even if no one else will know about it.

People sometimes procrastinate as a way of <a href="https://doi.org/10.1006/jrpe.1999.2261">placing barriers in their own way </a>, so that if they fail their failures could be <a href="https://doi.org/10.1016/S0191-8869(02)00358-6">attributed to their procrastination </a>rather than their abilities, a behavior which is referred to as self-handicapping.

For example, a student might procrastinate instead of studying for a test, because they prefer knowing that they failed due to their procrastination, instead of knowing that they failed because they were unable to understand the material well.

As a result of this defense mechanism, certain procrastinators <a href="https://doi.org/10.1037/0033-2909.133.1.65">spend more time procrastinating </a>if they believe that they are likely to fail when it comes to the task at hand, especially if they feel that failure will reflect badly on them.

People sometimes procrastinate due to their tendency to engage in <a href="https://doi.org/10.1016/0191-8869(94)90140-6">self-defeating behaviors </a>, which means that they actively try to sabotage their own progress.

For example, a person might delay applying for a new job, even though they knew that it represents a great opportunity for career advancement, because they feel that they don’t deserve to be at a better place in life.

There are various reasons why people engage in self-sabotage, and individuals who procrastinate for this reason tend to also engage in <a href="https://doi.org/10.1016/0191-8869(94)90140-6">other types of related behaviors </a>, such as pushing away people who treat them well.

<a href="https://solvingprocrastination.com/self-efficacy/">Self-efficacy </a>reflects a person’s belief in their ability to perform the actions needed to <a href="https://doi.org/10.1016/S0191-8869(02)00358-6">achieve their goals </a>. In some cases, having <a href="https://doi.org/10.1002/j.1556-6676.1998.tb02548.x">low self-efficacy </a>can cause a person <a href="https://doi.org/10.1016/j.cedpsych.2007.07.001">to procrastinate </a>.

For example, if someone is given a task that they don’t think they can handle, they might delay getting started on it, because they feel that they will most likely fail to complete it anyway.

Note that people can have different levels of self-efficacy with regard to different domains in their life. For instance, a person might have high levels of academic self-efficacy, but low levels of social self-efficacy, which means that they believe in their abilities when it comes to tasks that are academic in nature, but not when it comes to tasks that are social in nature.

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The Psychology and Causes of Procrastination – Solving Procrastination

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Understanding Procrastination

Overcoming Procrastination

Anti-procrastination Techniques

Understanding And More Information

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