To procrastinate is to postpone, delay or put something off. The word is connected to the Latin crastinus, meaning “of tomorrow”. In everyday terms: “I’ll do it tomorrow.”
Procrastination is not simply a failure to manage time. Different psychological factors can sit behind it. Here are four of them, along with practical ways to organise work with these factors in mind.
1. Doubt about your ability to succeed
What it can look like
- Fear of imperfection.
- Putting work off because it does not feel good enough.
- Worry about being judged if the task does not go well.
What you can try
- Choose a realistic, achievable and measurable goal.
- Break it into small, manageable parts.
- Set a deadline for each part.
- Begin with small steps.
2. Reluctance to do the task
Expecting the process or outcome to be unpleasant or difficult can make it hard to begin.
What it can look like
- Dreading particular kinds of tasks.
- Avoiding the work because it makes you anxious.
What you can try
- Explore what specifically is causing reluctance or concern.
- Arrange support from someone who can help if the work becomes difficult.
- Consider whether the task can be delegated.
3. The goal or reward feels too far away
What it can look like
- Prioritising small, everyday tasks.
- Delaying work connected to a longer-term goal.
What you can try
- Work in short intervals.
- Plan small rewards for completing each stage.
- Articulate why the longer-term goal matters to you personally.
4. Difficulty with self-control and distraction
What it can look like
- Scattered attention and difficulty concentrating.
- Repeatedly switching between tasks.
- Acting on impulse.
What you can try
- Look for a personal interest or motivation within the task.
- Make room for rest and ease up on less important matters so you can reserve attention for your priorities.