Procrastination happens when we know exactly what matters and have a clear idea of what needs doing, but somehow find ourselves putting it off—even as the task quietly nags at the back of our mind. It’s not just about poor time management; it’s a complex behavioural pattern where we actively avoid tasks despite knowing the negative consequences. The good news? With the right understanding of your procrastinating style aling with practical techniques, you can break this cycle and build more productive habits that last.
What is procrastination, really?
Procrastination is more than just delaying a task—it can grow into a chronic pattern where you consistently put off important activities despite knowing you’ll face negative consequences further down the road. This habitual avoidance impacts:
- Your productivity and professional performance
- Your self-confidence and sense of worth
- Your mental health through recurring and/or persistent stress and anxiety
- Your overall life satisfaction as opportunities and goals slip away
Why we really procrastinate: It’s not what you think
Procrastination is fundamentally an emotional regulation problem. Research shows it’s an ineffective response to discomfort—what psychologists call poor distress tolerance. When confronted with a task, we experience uncomfortable feelings (anxiety, overwhelm, boredom, self-doubt), triggering our brain’s automatic defense: seek immediate relief.
Think of it as having an inner rebellious toddler declaring, “You can’t make me!” This part of us:
- Prefers immediate gratification
- Avoids discomfort at all costs
- Gets pulled towards easy, fun, rewarding activities
- Tries its best to resist difficult or challenging tasks
This internal resistance creates a double problem—you’re now dealing with both the original task AND the psychological struggle against doing it.
What Type of Procrastinator Are You?
We all procrastinate sometimes, but we tend to have different patterns for avoiding tasks. This quiz will help you identify your primary procrastination style.
Answer honestly to get the most accurate results about your procrastination patterns.
Question 1 of 10
1. When facing a challenging task, I typically:
2. When I feel overwhelmed by my to-do list:
3. When I need to start an important project:
4. If I’m faced with potential failure or criticism:
5. When I have a deadline approaching:
6. The night before a big presentation or event:
7. When I think about my long-term goals:
8. When I receive constructive criticism:
9. When I have free time that could be used productively:
10. My most common excuse for not starting tasks is:
Your Procrastination Profile
Based on your answers, here’s your procrastination type breakdown:
Understanding Your Procrastination Patterns:
Distraction Procrastinator
You tend to procrastinate by diverting your attention to other activities. When faced with challenging tasks, you’re likely to check your phone, browse social media, or find something else to occupy your time. This provides immediate relief by allowing you to forget about the task temporarily, but doesn’t help you make progress on what matters.
Strategy: Try setting specific time blocks for focused work with all distractions put away. Use techniques like the Pomodoro method (25 minutes of focused work followed by a 5-minute break).
Opting Out Procrastinator
Your pattern involves giving up on tasks or avoiding them altogether. You might convince yourself that certain goals aren’t that important or necessary, effectively abandoning them rather than tackling the discomfort they bring. While this provides immediate relief, it can prevent you from pursuing what truly matters to you.
Strategy: Reconnect with your values and why these tasks matter to you in the first place. Start with very small steps that feel manageable rather than facing the entire task at once.
Thinking Procrastinator
You tend to overthink, overanalyze, or create mental obstacles that delay action. This might include excessive planning, creating elaborate reasons why “now isn’t the right time,” or mentally rehearsing all the ways something could go wrong. Your brain is skilled at creating convincing excuses for delay.
Strategy: Practice noticing when you’re caught in thinking loops and gently redirect yourself to taking one small action instead. Remember that perfect conditions rarely exist.
Substance/Comfort Procrastinator
You cope with the discomfort of challenging tasks by turning to substances or comfort-seeking behaviors like overeating, drinking, or other quick fixes. While these provide temporary relief from discomfort, they don’t address the underlying task and can create additional problems.
Strategy: Develop healthier ways to manage discomfort, such as mindfulness practices, physical exercise, or reaching out for social support when facing challenging tasks.
Next Steps:
Remember that procrastination is a natural human behavior that serves as a short-term emotional regulation strategy. The key is learning to work with your difficult thoughts and feelings rather than trying to avoid them.
Consider working with a professional coach or therapist to develop more effective strategies for handling the discomfort that triggers your procrastination patterns.
Where do I go from here?
Now that you’ve identified your primary procrastination style, you’ve taken the crucial first step. Understanding your unique procrastination style is eye-opening. With this newfound awareness, you hopefuly can start to recognise your patterns in real-time and develop targeted strategies to overcome them. This awareness alone may help you become more mindful of your patterns and respond differently.
But if you’re serious about permanently breaking free from procrastination’s grip, our comprehensive “Overcoming Our Procrastination” course delves deeper with:
- Evidence-based behaviourial techniques tailored to overcoming procrastination
- Guided exercises and audio practices for building new habits
- Detailed worksheets for tracking progress and overcoming obstacles
Want a sneak peek of the course? Watch the FULL first video of the course completely FREE below!
For just £27—less than a takeaway meal—you’ll gain lifetime access to the full course. This includes proven strategies that have helped thousands transform their productivity and reclaim control of their time. You don’t need more motivation—you need a system that works. Join the course today and start making real progress.
