The Procrastination Trap: How to Escape It

We get suckered into the waiting game. Failing to act is easy. We sit and wait. In our mind, we are strategically preparing for the right circumstances to make a move. While this appears rational, the supposedly logical plan is a cleverly decorated deception, justifying our procrastination to make life better. If we want to slay the monsters, we must courageous leave the security of the cave and approach the beasts.

We build walls that limit opportunity and prevent growth. We miss golden opportunities while waiting to be served. Perhaps fear is behind much of our procrastination. We dream great things but fear of our self-efficacy—our incapacitating self-doubt—is choking the hope. Typically, these workings remain unconscious. We defend our procrastination, pointing to our detailed pondering of the course we will take. Yet, we actually are just postponing action that we fear will expose our deficiencies.

Alfred Adler wrote:

“Often, we will find them deeply in doubt, entangled in important considerations that seem to be logical, and which give them the semblance of being in the right. However, in the course of their considerations they waste their opportunities, lose contact with life and society and shirk the tasks that everyone must accomplish” (Adler, 2010).

What is Procrastination?

Procrastination, often labeled as the thief of time, is a phenomenon that has perplexed and frustrated humankind for centuries. Despite being well-intentioned and aware of the tasks at hand, individuals frequently find themselves postponing important activities in favor of more immediate, less demanding pleasures.

Procrastination can be defined as a pattern of behavior that brings short-term gains but long-term costs and fits a standard pattern of poor self-regulation and self-defeating behavior (Tice et al., 2004). Early in a period, such as the beginning of a semester, individuals who procrastinate might put off their tasks while others work on them, and during this time, they might even report better health and less stress. However, as deadlines approach, procrastinators typically experience increased stress and illness, and the negative health effects at the end often outweigh any initial benefits.

From another perspective, procrastination can be illuminated by thinking about an individual as containing two parts: a far-sighted “Planner” who is trying to promote long-term welfare and a myopic “Doer” who is focused on immediate gratification and succumbs to temptations that arise with arousal. The Planner may intend to meet deadlines and act responsibly, but the Doer often prioritizes current feelings and desires, leading to a delay in necessary actions (Thaler & Sunstein, 2009; Goldsmith, 2015). This internal conflict highlights the struggle between long-term goals and immediate impulses, which is central to the act of procrastination (DeYoung, 2017).

At its core, procrastination is the act of delaying or postponing tasks until the last possible moment, or even past deadlines. While it may seem to some as mere laziness, procrastination is a complex behavior often rooted in psychological and emotional factors. Researchers have identified several key components that contribute to procrastination, including but not limited to fear of failure, perfectionism, and lack of motivation.

Seize the Moment: Embrace Action Before Life Passes You By

Greatness cannot wait until we finish school, get married, have kids, for kids leave home, or we retire. There will always be another major life event, marking a transition, with the last big event being the grave, where no more work can be done. Our procrastination may cost us our dreams. Hence, we must act on our dreams, now!

Life developing action is difficult. This is especially true is we have a habit of putting off difficult tasks until life presents an easier environment. However, each stage of development has its own plethora of difficulties. We will have plenty of reasons to procrastinate in every stage of life. No matter what the reason for postponing action, habitual procrastination has negative consequences, such as decreased productivity, increased stress, and damaged relationships. Understanding procrastination and decreasing the practice in our lives will benefit us in many ways.

The Psychological Mechanisms

One of the primary psychological drivers of procrastination is the fear of failure. When individuals are anxious about the outcome of a task, they might delay starting or completing it to avoid the potential disappointment of not meeting their own or others’ expectations. This avoidance behavior can be seen in both academic and professional settings, where the stakes often feel particularly high.

Perfectionism is another significant factor. Those who set exceedingly high standards for themselves may procrastinate because they fear their work will not live up to their own expectations. This self-imposed pressure can be paralyzing, leading individuals to delay tasks until the pressure of an impending deadline forces them into action. Roy Baumeister, Todd Heatherton, and Dianne Tice explain:

“Procrastination was often motivated by the fear that one will not perform up to exalted expectations” (Baumeister et al., 1994, p. 251).

Lack of motivation also plays a crucial role. When a task does not seem immediately rewarding or inherently interesting, it is easy to put it off. This can be exacerbated by the present bias, a cognitive distortion that makes immediate rewards feel more appealing than future ones. Art Markman suggests that, “Many procrastinators are low-arousal people” (Markman, 2015). As a result, low arousal people tend to favor short-term gratification that have more salient immediate rewards than quieter calls for action from long-term benefits.

Another possible cause for procrastination is overwhelm. Sometimes tasks bring a wave of emotions that overwhelm. Whether it be because of an overloaded agenda of other tasks, or a single particularly emotionally laden task, individuals often procrastinate as a way to regulate the associated emotions.

Types of Procrastinators

Procrastinators are not a monolithic group; they vary widely in their motivations and behaviors. Some common types include:

• The Perfectionist: Driven by the need to avoid making mistakes, perfectionists often delay tasks to the point where they feel they can achieve an ideal outcome.
• The Dreamer: Dreamers have grand ideas but struggle with the practical steps required to achieve them. They often delay tasks because reality does not match their ideal vision.
• The Worrier: Worriers are plagued by anxiety about the outcome of their actions. This anxiety leads them to put off tasks as a way to avoid potential negative results.
• The Crisis-Maker: These individuals believe they work best under pressure. They intentionally delay tasks, creating a crisis that they feel forces them to perform at their peak.
• The Over-doer: Overdoers take on too many tasks at once, leading to a sense of overwhelm and resultant procrastination on several fronts.

Discomfort Motivates Improvement or Invites Procrastination

​Doubting in our abilities, with moderation, serves a healthy purpose, prompting examination of skills and working to improve deficits. But when we pump doubt with steroids, it is a different monster, creating fear, and paralyzing action.

​New age psychology doesn’t help with the unbending attention to positive emotion. New opportunity demands we face the discomfort of travelling into unfamiliar territories. These ventures, by their very nature, create doubt. We rightfully examine our abilities in the face of new challenges. Along with the doubt comes fear, and fear demands courage. If a life coach or friend advises us to be happy and that no task is too big, we may retreat every time we waiver, fearing failure.

​The discomforting emotions are part of every equation of new opportunity, too much confidence and we shy away from exposure of the realities of our incompetence. We either become a shyster and fraud or cower in the corner failing to achieve.

Kashdan and Biswas-Diener in their powerful book The Upside of Your Dark Side put it this way:

Unless you open yourself to unwelcome negative feelings, you will miss out on important opportunities to wield some of life’s most useful tools. If you fall prey to the temptation to constantly search for something positive to grab on to in hopes of eliminating, hiding, or concealing negative emotions, you will lose in the game of life. You cannot get rid of the negative emotions without unintentionally squelching happiness, meaning, grit, curiosity, maturity, wisdom, and personal growth. Choose to numb the negatives and you numb the positives too (Kashdan & Biswas-Diener, 2015).

The Consequences of Procrastination

Procrastination can have far-reaching consequences, impacting various aspects of life. In academic settings, it often results in lower grades, increased stress levels, and a diminished sense of achievement. In professional contexts, procrastination can lead to missed deadlines, reduced productivity, and strained working relationships.

Moreover, the habit of procrastination can erode self-esteem. Repeated failures to meet deadlines or achieve goals can create a vicious cycle of self-doubt and further procrastination. The stress and anxiety associated with chronic procrastination can also have detrimental effects on mental and physical health.

Strategies to Overcome Procrastination

While procrastination can be a persistent and challenging habit to break, it is by no means insurmountable. Here are several strategies that can help individuals overcome procrastination and foster more productive behaviors.

Set Clear Goals

One of the most effective ways to combat procrastination is to set clear, achievable goals. Breaking larger tasks into smaller, more manageable steps can make them feel less daunting and more approachable. Gregg Krech encourages, “Start with actions that are so small, so insignificant, that there’s no resistance, no reason to procrastinate or avoid the task” (Krech, 2014).

Establishing specific, measurable, attainable, relevant, and time-bound (SMART) goals can provide a clear roadmap and a sense of direction.

See SMART Goals for more on this topic

Prioritize Tasks

Creating a prioritized to-do list can help individuals focus on what needs to be done first. By identifying and tackling high-priority tasks before moving on to less critical ones, it becomes easier to maintain momentum and avoid the temptation to procrastinate.

Krech wrote:

“Procrastinating isn’t something you need to stop doing – it’s something you need to get better at. We do ‘A’ and everything else on our master list – ‘B through Z’ – gets set aside, at least for the moment. That’s why it’s so important to know what’s important. To set priorities. Actually, you’re always setting priorities based on what you do and don’t do” (Krech, 2014).

Eliminate Distractions

In today’s digital age, distractions are abundant and easily accessible, often making it challenging to maintain focus on tasks at hand. With the constant influx of notifications from various apps and social media platforms, our attention can be easily diverted from important work. This relentless barrage of stimuli not only disrupts our concentration but also contributes to a fragmented workflow that hinders productivity. To combat this issue, individuals must adopt strategies aimed at minimizing distractions in their environment. Simple actions such as turning off non-essential notifications on smartphones or computers can create a more serene workspace conducive to deep concentration. Additionally, establishing specific times for checking emails and social media—rather than allowing them to interrupt your flow throughout the day—can help streamline communication while preserving valuable time for focused work.

Creating a dedicated workspace is another effective approach to enhancing focus and productivity. Whether it’s a designated home office or simply a corner of your living space set aside for work-related activities, having a specific area that signals “work mode” can significantly improve concentration levels. This physical separation allows you to mentally associate that space with productivity, reducing the likelihood of engaging in distracting behaviors associated with other areas of your home.

Furthermore, incorporating elements into your workspace that promote inspiration and motivation—such as personal items or calming decor—can enhance your overall working experience. By being intentional about managing distractions through these practical techniques, individuals empower themselves to achieve greater efficiency in their tasks while fostering an environment where creativity and critical thinking can thrive uninterrupted.

Use Time Management Techniques

Several time management techniques can be particularly effective in overcoming procrastination and enhancing productivity. One widely recognized method is the “Pomodoro Technique”, which encourages individuals to work in short, focused bursts of activity followed by brief breaks. Typically, this technique involves setting a timer for 25 minutes during which you concentrate solely on a task without interruptions. Once the timer goes off, you take a 5-minute break to recharge before starting another Pomodoro session.

This approach not only helps maintain focus but also prevents burnout by allowing regular intervals for rest and reflection. By breaking tasks into manageable segments, individuals often find it easier to start working and remain engaged with their assignments.

Another powerful strategy is “time-blocking”, which involves allocating specific blocks of time for different tasks throughout your day or week. With this technique, you create a structured schedule that designates when certain activities will occur and how long they will last. For example, one might block out two hours in the morning for deep work on a project while reserving afternoons for meetings or administrative tasks. Time-blocking promotes intentionality around how we use our time and minimizes distractions by providing clear boundaries between different types of work. This structured approach allows individuals to prioritize essential tasks effectively while ensuring that all aspects of their workload receive adequate attention, ultimately fostering greater productivity and reducing the tendency to procrastinate.

Seek Accountability

Sharing goals and deadlines with a friend, colleague, or mentor can create a sense of accountability. Knowing that someone else is aware of your commitments can provide additional motivation to stay on track and complete tasks in a timely manner.

Markman suggests:

“You can get over your procrastination by making the costs of inaction higher than the costs of action. This principle drives the idea of the commitment contract, in which you find some neutral person and agree to pay that person money (preferably an amount that would be painful to lose) if you fail to achieve your goal. Without a real plan for Smart Change, you’re not likely to succeed. The contract will create arousal, but without specific goals that will channel that arousal into action, it will only create stress without moving you toward your goal. You will fail and you will feel bad about that failure in ways that might prevent you from engaging in a contract again in the future” (Markman, 2015).

Practice Self-Compassion

Finally, it is essential to practice self-compassion. Recognizing that procrastination is a common human behavior and that occasional setbacks are natural can help reduce the guilt and shame associated with it. Being kind to oneself and celebrating small victories along the way can foster a more positive and productive mindset.

Paul Dolan explains:

“Being too hard on ourselves, and not accepting the fact that we procrastinate, just leads to more procrastination and makes it harder to change. Students who were self-critical and reported disliking themselves because of their procrastinating past were more likely to procrastinate the second time around than those who forgave themselves. If you have never forgiven yourself for procrastinating before, start now; and if you have, remind yourself of how good it felt to do so the last time. The students in this study who forgave themselves also reported experiencing more positive emotions” (Dolan, 2014).

Associated Concepts

• Accumulating Anxiety: Procrastination creates an accumulating impact on our lives as the undone tasks pile up.
• Productivity: This trait is a foundational principle in success. The habits of productive action enhance our lives in many ways.
• Learned Industriousness: This concept is the opposite of learned helplessness. It refers to the learned skill of accomplishing tasks and achieving goals.
• A Workable Plan: This refers to creating plans of action that are workable with our personality, relying on our strengths rather than defaulting to our weaknesses.
• Sartre’s Theory of Motivation: According to Sartre, human beings are driven by a fundamental desire for freedom and self-expression. He argues that individuals are motivated by the need to assert their existence and define their essence through their choices and actions.
• Organismic Integration Theory: This theory provides a psychological framework that focuses on the different forms of motivation that drive human behavior. It proposes a continuum of motivation ranging from intrinsic motivation (engaging in an activity for its inherent satisfaction) to extrinsic motivation (engaging in an activity for external rewards or to avoid punishment).
• Lying Flatism: This term refers to a growing trend to reject the pressures and expectations of a fast-paced, competitive society, and instead embrace a more relaxed and passive approach to life.

A Few Words by Psychology Fanatic

We can’t wait for the easy way out if we truly wish to experience life in its fullest. Life is not meant to be lived on the sidelines, passively waiting for circumstances to align perfectly or for a “luxurious vessel” to arrive and take us where we want to go. Instead, real fulfillment comes from actively engaging in our passions, confronting challenges head-on, and taking deliberate action toward our goals. This means stepping outside of our comfort zones and dismantling the protective walls we’ve built around ourselves—walls that often serve only as barriers preventing us from seizing opportunities. The journey toward self-discovery and achievement requires courage; it demands that we embrace uncertainty and navigate through uncharted territories with an open heart.

As we venture beyond these metaphorical castle walls into the vast wilderness of possibilities, we may encounter experiences that are strikingly different from what we initially envisioned. Yet it is within this exploration—the willingness to face discomfort and embrace change—that true growth occurs.

Each fascinating voyage presents us with unique insights, lessons learned, and invaluable blessings that enrich our lives in ways we might never have anticipated. By committing ourselves fully to this process of engagement, rather than stalling or seeking shortcuts, we unlock doors to new adventures that ultimately lead us closer to realizing our dreams and aspirations. Embracing life’s uncertainties transforms challenges into opportunities for personal development—a journey well worth embarking upon.

Last Updated: December 20, 2025

References:

Adler, Alfred (1927/2009). Understanding Human Nature: The Psychology of Personality. One-world Publications; 3rd edition. ISBN-10: 1578989841
(Return to Main Text)

Allen, James (2017). As a Man Thinketh. Value Classic Reprints. ISBN: 9788418938276
(Return to Main Text)

Baumeister, R. F., Heatherton, T. F., & Tice, D. M. (1994). Losing control: How and why people fail at self-regulation (1st ed.). Academic Press. ISBN-10: 0120831406; APA Record: 1994-98882-000
(Return to Main Text)

DeYoung, Colin G. (2017). Impulsivity as a Personality Trait. K. D. Vohs, & R. F. Baumeister (Eds.), Handbook of Self-Regulation: Third Edition: Research, Theory, and Applications. The Guilford Press; Third edition. ISBN-10: 1462533825; APA Record: 2010-24692-000
(Return to Main Text)

Dolan, Paul (2014). Happiness by Design: Change What You Do, Not How You Think. Avery. ISBN-10: 0147516307
(Return to Main Text)

Goldsmith, Marshall (2015). Triggers: Creating Behavior That Lasts—Becoming the Person You Want to Be. Crown Business; First Edition edition. ISBN-13: 978-0804141239
(Return to Main Text)

Kashdan, Todd; Biswas-Diener, Robert (2015) The Upside of Your Dark Side: Why Being Your Whole Self–Not Just Your “Good” Self–Drives Success and Fulfillment. Plume; Reprint edition. ISBN-10: 0147516447
(Return to Main Text)

Krech, Gregg (2014). The Art of Taking Action: Lessons from Japanese Psychology. ToDo Institute Books. ISBN-10: 0982427387
(Return to Main Text)

Markman, Art (2015). Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others. Tarcher-Perigee; Reprint edition. ISBN-10: 039916412X
(Return to Main Text)

Thaler, Richard H., Sunstein, Cass R. (2009). Nudge: Improving Decisions about Health, Wealth and Happiness. Yale University Press; Revised & Expanded edition. ISBN-13: 9780300262285; APA Record: 2008-03730-000
(Return to Main Text)

Tice, Dianne M.; Baumeister, Roy F.; Zhang Liqing (2004). The Role of Emotion in Self-Regulation: Differing Roles of Positive and Negative Emotion. In Pierre Philippot and Robert S. Feldman (eds.), The Regulation of Emotion. Lawrence Erlbaum Associates Publishers. ISBN: 9780415652698; APA Record: 2004-16235-000
(Return to Main Text)