Why do I procrastinate?
A 2007 review that pooled 691 correlations found procrastination strongly and consistently linked to, among other things, how unpleasant a task feels, how far off its rewards and costs are, low confidence that you can do it, and impulsiveness. These are links, not proof of cause.
Two researchers argue that procrastination, which often happens with tasks people find unpleasant, has a lot to do with feeling better in the short term, and that its costs usually fall on our future self.
In a study of 161 undergraduate students, boredom, frustration and resentment went with a task feeling unpleasant, and the unpleasant sides of a task were linked to more procrastination. That is why the tool asks what makes the task hard right now: the answer only picks a first step. It is not a score or a type.
An if-then plan for next time
The same analysis found that if-then plans helped people get started on a goal and protected their progress from unwanted influences. The card at the end holds one: “If I feel the pull to put it off, then I'll do 5 minutes first.”
For something you want to do every day, make a habit plan. For something you want but can't get going on, start from how to get motivated.
When to talk to a GP
Two pieces of NHS advice on when to see a GP:
In the UK
- If you have symptoms of depression, such as continuous low mood or sadness, most of the day, every day, for more than 2 weeks, the NHS advises seeing a GP (UK).
- The NHS lists finding it hard to organise your time or finish tasks among the signs of ADHD in adults, which usually start before age 12. If such things affect your studies, work or relationships, it advises seeing a GP, who may also consider other conditions that could cause them (UK).
If you need help now
These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:
988 Suicide & Crisis Lifeline
988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.
Emergency services (911)
US: call 911 if you or someone you know is in immediate harm or danger.
Samaritans
Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.
Emergency services (999 or A&E) · NHS 111, mental health option
UK: call 999 or go to A&E if someone's life is at risk or you can't keep yourself or someone else safe. For urgent help that isn't an emergency, call 111 and choose the mental health option (NHS).
Elsewhere, call your local emergency number.
Sources
- Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin 133:65–94. PMID 17201571
- Sirois F, Pychyl T (2013). Procrastination and the Priority of Short-Term Mood Regulation: Consequences for Future Self. Social and Personality Psychology Compass 7(2):115–127. eprints.whiterose.ac.uk
- Blunt AK, Pychyl TA (2000). Task aversiveness and procrastination: a multi-dimensional approach to task aversiveness across stages of personal projects. Personality and Individual Differences 28:153–167. doi:10.1016/S0191-8869(99)00091-4
- Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology 38:69–119. kops.uni-konstanz.de
- Symptoms — Depression in adults. NHS. nhs.uk
- ADHD in adults. NHS. nhs.uk
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
- Where to get urgent help for mental health. NHS. nhs.uk