Procrastination - ugh — that feeling when we’re in it. It’s been a much discussed topic with my clients over the past several weeks. We’ve all been there — the looming deadline, the unfinished task, the sudden urge to scroll or clean instead of sending that email or doing that thing that needs done. Procrastination is a universal experience, and yet, it's one of the most persistent barriers between us and our goals. What exactly is procrastination, types and more importantly, how can we overcome it? Read to learn more and strategies for overcoming it.
What is Procrastination?
Procrastination is defined as the act of delaying or postponing tasks or decisions. It can be a habit and/or intentional. The word comes from the Latin prefix pro = forward and crastinus = of tomorrow. The origin means moving or acting slowly so as to fall behind. Yup, that’s procrastination for me.
Procrastination not just laziness or a time management issue — in fact, most procrastinators are busy doing other things. Researchers suggest it’s a self-regulation “failure” that leads us to act irrationally. We know that procrastinating isn’t going to help us and we won’t feel good about it but we do it anyway. The real issue lies deeper, often rooted in fear of failure, perfectionism, or feeling overwhelmed. It’s a self-defeating behavior where short-term mood distractions like scrolling social media or watching videos gets our priority over long-term achievement or task ahead. So why do we do this if we don’t really want or intend to?
Why Do We Procrastinate?
Psychologists suggest several reasons why:
• Task Aversion: The task feels unpleasant or boring
• Perfectionism: Anxiety about not doing it perfectly
• Not in the mood: Waiting for the 'perfect' moment or conditions
• Lack of Structure: No clear plan, expectations, or timeline
Recognizing your personal triggers for when and why you might procrastinate is the first step in addressing procrastination.
Types of Procrastination
There are many different types of procrastination that goes with the why we procrastinate. These can be situational as well. See if you can relate to any of these types.
The Cost of Procrastination
While putting things off might provide short-term relief, it carries long-term costs. Procrastination can lead to stress, higher levels of illness, anxiety, poor performance, resentment from those impacted by our procrastination, missed opportunities, negative consequences, and a cycle of self-criticism. Over time, it can erode self-confidence and well-being.
Strategies to Beat Procrastination
The good news is that procrastination can be managed. There are things you can do to work through your tasks and take action.
Here are some effective strategies:
• Use the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. Repeat
• Eliminate Distractions: Turn off notifications, use Do Not Disturb. and create a focused environment.
• Practice Self-Compassion: Be kind to yourself when you slip up — shame fuels procrastination
• Reward Yourself: Celebrate small wins to reinforce progress when you meet your deadline, tackle that project and get a task done.
I’d love to hear if any of these strategies work for you or if you have others to help beat procrastination.
Procrastination isn’t failing or being just lazy. We all do this. When it becomes a habit, and like any habit, it can be changed with awareness and intentional effort to replace habit.
Know you know why and types of procrastination so that you can start to identify when you may feel like procrastinating. When we understand the roots of procrastination and apply practical strategies, we can reclaim your time and move closer to your goals.
The next time you catch yourself putting off a task, pause. Reflect. Get curious - what is this procrastination really about? Do any of the why’s or types fit? With this awareness you can take a moment and then think of one tiny step forward. Taking action is the way to break through procrastination. Your future self will thank you.
If you or someone you know would like support dealing with procrastination, reaching your goals, career development, professional development, or have been knocked down by life reach out and contact me. I provide a safe, non-judgmental place for clients to live boldly and succeed. I am a change agent for others!
I have space for two clients in June. Let’s have a conversation to see how I can be of support.
Marvelous May Client Wins: “Thank you for the tools, they are helping me get things done.”, “I’ve implemented the things we discussed and I’m growing my network and learning new things.”, “Wow, good coaching today, I feel more positive about my future. Thank you.” Love seeing clients win and reach their full potential.
Follow me on social media for insightful questions, tips, and motivational quotes.
Peace, and blessings,
Teresa – Leaning into learning my procrastination why’s and types.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
What is Procrastination?
Procrastination is defined as the act of delaying or postponing tasks or decisions. It can be a habit and/or intentional. The word comes from the Latin prefix pro = forward and crastinus = of tomorrow. The origin means moving or acting slowly so as to fall behind. Yup, that’s procrastination for me.
Procrastination not just laziness or a time management issue — in fact, most procrastinators are busy doing other things. Researchers suggest it’s a self-regulation “failure” that leads us to act irrationally. We know that procrastinating isn’t going to help us and we won’t feel good about it but we do it anyway. The real issue lies deeper, often rooted in fear of failure, perfectionism, or feeling overwhelmed. It’s a self-defeating behavior where short-term mood distractions like scrolling social media or watching videos gets our priority over long-term achievement or task ahead. So why do we do this if we don’t really want or intend to?
Why Do We Procrastinate?
Psychologists suggest several reasons why:
• Task Aversion: The task feels unpleasant or boring
• Perfectionism: Anxiety about not doing it perfectly
• Not in the mood: Waiting for the 'perfect' moment or conditions
• Lack of Structure: No clear plan, expectations, or timeline
- Habit: waiting until the last minute or procrastinating is a habit for us
- Beliefs: Working “better” under pressure and deadlines
- Time Management: Thinking it will take less time and finish at last minute
- Lack of Initiative/Motivation: Not motivated or can’t get started, lacking the initiative to get started
- Not caring/Personal Priority: If it gets done or when it gets done - not a priority
- Forgetting: Forgetting about the task or project. Neurodivergent often forget and it’s not intentional, out of sight out of mind
- Need more time: Wanting more time to think about the task or project or gather more data
- Not knowing: How to do the task or where/who to get help from
Recognizing your personal triggers for when and why you might procrastinate is the first step in addressing procrastination.
Types of Procrastination
There are many different types of procrastination that goes with the why we procrastinate. These can be situational as well. See if you can relate to any of these types.
- Active procrastinator: Delays working on things intentionally to feel motivated and fired up to do the task - also called a crisis-maker
- Perfectionist: Putting off tasks due to fear of not doing it perfectly or being judged not good enough
- Passive procrastinator: Delays tasks due to unable to make a decision and take action
- Over-doer: Has too many tasks, a long to do list and takes on more than they can do realistically, often struggles to start and complete tasks, may start many but finish few
- Defier: Believes no one should tell them when or how to do things
- Worrier: Puts off tasks due to fear of unknown or change
The Cost of Procrastination
While putting things off might provide short-term relief, it carries long-term costs. Procrastination can lead to stress, higher levels of illness, anxiety, poor performance, resentment from those impacted by our procrastination, missed opportunities, negative consequences, and a cycle of self-criticism. Over time, it can erode self-confidence and well-being.
Strategies to Beat Procrastination
The good news is that procrastination can be managed. There are things you can do to work through your tasks and take action.
Here are some effective strategies:
- Start Noticing: where and when you procrastinate. Is there a pattern? Certain tasks, projects, environments, or people involved?
• Use the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. Repeat
- Utilize Pre-Commitment theory: to get things done. It’s helped several of my clients and it can help you too! https://www.boldfulfilledlifecoach.com/blog/hack-for-getting-things-done-meeting-your-goals-and-intentions
• Eliminate Distractions: Turn off notifications, use Do Not Disturb. and create a focused environment.
• Practice Self-Compassion: Be kind to yourself when you slip up — shame fuels procrastination
• Reward Yourself: Celebrate small wins to reinforce progress when you meet your deadline, tackle that project and get a task done.
I’d love to hear if any of these strategies work for you or if you have others to help beat procrastination.
Procrastination isn’t failing or being just lazy. We all do this. When it becomes a habit, and like any habit, it can be changed with awareness and intentional effort to replace habit.
Know you know why and types of procrastination so that you can start to identify when you may feel like procrastinating. When we understand the roots of procrastination and apply practical strategies, we can reclaim your time and move closer to your goals.
The next time you catch yourself putting off a task, pause. Reflect. Get curious - what is this procrastination really about? Do any of the why’s or types fit? With this awareness you can take a moment and then think of one tiny step forward. Taking action is the way to break through procrastination. Your future self will thank you.
If you or someone you know would like support dealing with procrastination, reaching your goals, career development, professional development, or have been knocked down by life reach out and contact me. I provide a safe, non-judgmental place for clients to live boldly and succeed. I am a change agent for others!
I have space for two clients in June. Let’s have a conversation to see how I can be of support.
Marvelous May Client Wins: “Thank you for the tools, they are helping me get things done.”, “I’ve implemented the things we discussed and I’m growing my network and learning new things.”, “Wow, good coaching today, I feel more positive about my future. Thank you.” Love seeing clients win and reach their full potential.
Follow me on social media for insightful questions, tips, and motivational quotes.
Peace, and blessings,
Teresa – Leaning into learning my procrastination why’s and types.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
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