Procrastination is something we all deal with—putting off tasks, activities, or decisions even when we know there are negative consequences. It’s not just about poor time management, though; procrastination often has deeper psychological roots that can affect our productivity, well-being, and even our self-esteem.
When I first started college, I promised myself I would study every day on my way to becoming an academic weapon, however, that was not the case. I attempted to study every day but the unfamiliar environment distracted me. I did nothing but watch Friends every day. I barely socialized and didn’t feel like doing much, and somehow that made me end up with an immaculate sleep schedule.
It is completely normal to feel this way, when you are in the middle of the “adjustment period”, your focus often drifts away.
As days went by, I met some people, I started talking and realized I wasn’t alone. Everyone had the same problem, everyone procrastinated. That got me thinking: is procrastination just a phase or is there more to it?
I went down a rabbit hole (the internet) and found out that there are many underlying psychological causes for procrastination.
Why do we procrastinate?
Amygdala: The amygdala, a small almond-shaped part of the brain, plays a huge role in memory, decision-making, and emotional responses. Research has shown that the amygdala is larger in people who procrastinate, making it a naturally occurring phenomenon for them. They are often more anxious, especially about the negative results caused by their actions, which makes them hesitate and procrastinate. Procrastination comes from self-doubt and a negative self-image, both driven by anxiety.
Delayed versus Immediate rewards - We tend to procrastinate because we crave immediate rewards—the feeling of accomplishment. Delaying tasks means the gap between finishing and getting that reward is shorter. I noticed this with assignments: the later I submitted them, the quicker I got the results, which reduced my anxiety about them.
Low frustration tolerance: If you’re the type to say, "There’s no such thing as a minor inconvenience", then low frustration tolerance might be the reason behind your procrastination. Tasks that seem frustrating or overwhelming are easy to avoid. For me, this was law—the thick textbook seemed to go on forever, and starting assignments felt exhausting. So, I kept pushing it off.
Procrastination can take many forms, and there are different types of procrastinators.
The Types -
The Crisis Maker: These people intentionally delay tasks because they love the thrill of working under pressure. Have you ever been crammed for an exam the night before? That’s the crisis maker in all of us.
The Defier: Defiers are just angry people. They see some tasks as unnecessary or even unfair, so they resist completing them.
The Overdoer: Overdoers take on too many tasks because they feel they’re not “good enough” unless they meet impossibly high standards. I was one of these in 11th grade when I thought I could finish 300 past papers in a month—but I only managed 35!
The Worrier: Worriers avoid starting tasks because they’re anxious about failure. They convince themselves it’s better not to start at all than to risk failing. I was a worrier during application season, I found every reason to keep pushing and submitting my application. The thoughts: “What if I wrote my essay differently?”, “What if I answered this question better?”, “Why does my picture look tilted?”, kept going on in my head. I had to check my application every other day to see if I didn't accidentally make a mistake.
The Perfectionists: Perfectionists fear starting a task because they worry it won’t be perfect. They equate failure with imperfection, leading them to procrastinate.
The Dreamer: Dreamers have big goals but no plans to work toward them. They think success should just come to them without much effort. The idea of doing the hard work bores or frustrates them–so they just think “I shouldn’t have to work hard to fulfil my dreams”.
After realizing everyone procrastinates to some extent, I started asking myself: how can I stop this cycle?
The first step is to admit that you procrastinate. It’s easy to lie to yourself and think you’re just “waiting for the right moment”, but acknowledging the issue is crucial. Accountability is key too—it helps you stay responsible for your tasks.
Most importantly, do not self-shame for any wasted time. Guilt drains a lot of energy which can be unproductive. Knowing why you procrastinate helps you make more conscious choices, hence, when you procrastinate, you have the choice to actively change your decision about scrolling through reels.
In the end, procrastination is more than just putting off tasks; it’s often a complex between personality traits, fears, and emotional responses. With patience, self-awareness, and consistency, it’s possible to break the procrastination cycle and move toward your goals.
Even after learning all of this, I still procrastinate at times—and that’s okay. Sometimes, procrastination can act as a break. While it is not healthy to procrastinate all the time, a little downtime won’t hurt.
There can be a lot of assignments, tests and work piling up on you which may drive your anxiety up, not knowing where to start. In such a situation, I list down everything I need to do. Getting started can be overwhelming but at least you'll thank yourself for finishing sooner, like I do (a decent amount of times) and then I go back to watching Friends, guilt-free.
By - Swetha N
You’re so real for this. Man I just keep reading this over and over cause it’s so true. I think I’m a mix of all types but mostly a dreamer. I’m gonna try to keep these tips in mind. Great article 👌