Procrastination is the antithesis of productivity, yet you’ve likely found yourself asking, “Why do I procrastinate?” more than once in life. Procrastination is a habit, and one that many people don’t even realize they’re engaging in.

However, it’s possible to learn how to overcome procrastination once we know why people procrastinate.

Procrastination slows your goals and dreams way down. It can create stress and feelings of frustration. It can make time management useless. This often appears at work with day-to-day projects and tasks.

So why do people procrastinate and self-sabotage in this way? Essentially, there are 5 main reasons behind procrastination. See if you can identify with any of these in your own life and learn how to tackle the source.

1. The Perfectionist’s Fear

Procrastination is sometimes a subconscious fear of failure.

If you put off a task long enough, then you don’t have to face up to the potential (and usually imagined) negative results. If you’re a stickler for minor details, the stress of getting things “just right” may be too much and cause you to delay continuing the task.

Either way, fear is at the root cause and can sabotage your desire to move forward.

How to Tackle It

Try visualizing the completion of your task in a positive way.

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For example, you have a presentation that your boss wants you to conduct for a potential client. Visualize yourself standing in the meeting room confidently, meeting the eyes of the client and seeing them light up as you explain the concept simply and concisely.

Imagine your boss telling you how impressive your presentation was. Think about how it would feel and focus on this as you move forward with the task.

Perfection doesn’t exist. Simply put in your best effort and realize that’s all you can do. This will help you stop asking, “Why do I procrastinate?”

2. The Dreamer’s Lack of Action

This is a person who is highly creative and has many brilliant ideas but can’t quite seem to bring them to fruition.

The main reason for this is because there’s usually no structure or goal-setting involved once the idea has been created. This aimless approach ends up manifesting as a lack of decision-making and significant delays on a project.

How to Tackle It

Once you have your idea, write down a timeline of what you want to achieve and by when. Ideally, do this daily to keep yourself on track and accountable. Creative minds tend to jump from one idea to the next, so cultivating focus is essential.

For example, if you’re designing and creating a new product at work, set out a task list for the week ahead with the steps you want to focus on each day. Doing this ahead of time will stop your mind from wandering to different ideas.

Learn more about goal-setting with this article.

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3. The Overwhelmed Avoider

This is one of the most common answers to the question “Why do I procrastinate?”: the sheer overwhelm of a daunting task.

The complexity of a task can cause the brain to lose motivation and avoid doing it altogether, choosing instead to stay in its comfort zone.

The search then starts for a more enjoyable task, and the harder tasks are put off. This can cause stress and dread when the task inevitably comes up to be completed.

How to Tackle It

Break the challenge down into smaller tasks, and tackle each one individually.

For example, if you have a project that has technical elements to it that you know you’ll find challenging, list each step you need to take in order to complete these difficult elements. Think of ways you can resolve potential hurdles.

Perhaps you have a coworker that may have time to help, or even consider that the solution may be easier than you initially think. Put each task in order of most daunting to least daunting. Ideally, try to deal with the more challenging parts of each task in the morning so that momentum is created as the tasks get easier through the day.

A reward system will also help you stay motivated so, once completed, you can enjoy your treat of choice.

4. The Busy Bee Who Lacks Prioritization

If you’re asking, “Why do I procrastinate?” it may be that you either have too many tasks or don’t truly acknowledge the differing importance of each task. The result? Getting nothing done.

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Time is spent switching constantly from one task to another, or spending too much time deciding what to do.

This often happens to people who like to multitask or have a variety of things to do all the time. Things can get mixed up, and prioritization can become an issue.

How to Tackle It

It’s all about priorities and choosing important tasks over urgent ones.

Make sure to question the value and purpose of each task, and make a list in order of importance.

For example, throughout your work day, you can waste a lot of time dealing with “urgent” emails from colleagues, but you need to ask yourself if these are more important than working on a task that will affect, say, several office projects at once.

If you’re not great at prioritization, you can use the Eisenhower Matrix , which helps to organize tasks based on their importance and urgency:

5. The Distraction-Prone

Another common answer to “Why do I procrastinate?” is simply distraction.

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Research has shown that our brains aren’t wired to focus for long periods of time, and it looks for something else. Throw in a bunch of chatty colleagues or the desire to mindlessly check social media, and you’ve got a recipe for ultimate procrastination.

However, this type of procrastination may not always be an unconscious decision to sabotage and put off work. It’s simply a result of your work setup or types of coworkers you have. Only you know the answer to that.

It’s also important to note that our attention spans depend largely on the task and on our individual brain. Dr. Gemma Briggs, a psychology lecturer at the Open University, explained, “How we apply our attention to different tasks depends very much about what the individual brings to that situation” .

How to Tackle It

Be mindful of your workspace and potential distractions. Schedule a specific time to converse with your coworkers, put headphones on to minimize listening to what’s going on around you, and switch your phone off.

Aim to do this for 20-30 minutes at a time, and then take a break. This will be a much more efficient way of working and getting things done. This is also why scheduling down time is so important for productivity.

Whether this type of procrastination is self-sabotage or being a victim of a distracting environment, either way you can take control.

If you need a little more guidance on how to stay focused, this guide can help you: How to Focus and Maximize Your Productivity (the Definitive Guide)

Final Thoughts

I’m going to be bold and assume you identified with at least one of these procrastination pitfalls.

And that’s ok! Most people ask “Why do I procrastinate?” and most are likely to find answers here. Fortunately, that means there are specific steps you can take to overcome procrastination and be more productive. Get started today!

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Featured photo credit: Luke Chesser via unsplash.com