stop procrastinating worksheet

Psychology of Procrastination: 10 Worksheets & Games (PDF)

Perceptions of procrastination range from being the topic of jokes to being associated with mental illness (Svartdal, Granmo, & Farevaag, 2018). But what is the truth about this ubiquitous behavior?

As a college instructor, I deal with student procrastination every semester, often resulting in end-of-term complications.

I’ve been guilty of it myself. Although I’m much better than I used to be, I’m still curious about procrastination.

How does it affect wellbeing and physiology?

More importantly, how can we overcome this tendency? Is there an app for that?

To get these answers, let’s explore procrastination, beginning with the psychology of procrastination.

Before you continue, we thought you might like to download our three Productivity Exercises for free . These detailed, science-based exercises will help you or your clients become more productive and efficient.

This Article Contains:

What is procrastination according to psychology, 6 causes according to research, 2 real-life examples of procrastination, how to overcome procrastination: 3 techniques, procrastination coaching and therapy: 2 tips, using cbt to overcome procrastination, 5 helpful worksheets, apps, & games, 12 questions, tests, & questionnaires for clients, top 2 books on the topic, positivepsychology.com’s helpful resources, a take-home message.

Procrastination has existed throughout history and across cultures, appearing in folk tales and songs. In 44 BC, the Roman politician Cicero denounced Antonius’s chronic slowness and procrastination as “hateful” (Steel, 2007).

Is procrastination merely slowness? According to Klassen, Krawchuk, and Rajani (2008, p. 916), “procrastination consists of the intentional delay of an intended course of action, in spite of an awareness of negative outcomes.”

Reviewing the history of procrastination, Steel (2007) stated that although it has existed throughout history, it increasingly assumed negative connotations with the start of the industrial revolution.

We know that technologically advanced societies mandate various commitments and deadlines, whereas agrarian and undeveloped societies do not (Steel, 2007).

Bearing in mind the connotation of procrastination as negative, we can assume there are associated consequences.

Physiological consequences of procrastination

Procrastination is linked to higher levels of stress and lower wellbeing (Jaffe, 2013; Stead, Shanahan, & Neufeld, 2010; Hairston & Shpitalni, 2016). Specifically, “[a]nxiety and depression are positively correlated with self-report and behavioral measures of procrastination” (Stead et al., 2010, p. 175).

Hairston and Shpitalni (2016) link procrastination to negative affect and self-reported sleep disturbances.

Other adverse effects of procrastination include “increased stress, lower task performance, reduced wellbeing, regret and suffering, and risk of mental and physical illness” (Svartdal et al., 2018, p. 2).

Considering the overall cultural condition of time poverty, why do people avoid tasks, preferring to peruse the internet or occupy themselves with Candy Crush?

The following is not a comprehensive list of the causes of procrastination; however, it reflects common correlations.

1. Neuroticism

Neuroticism is similar to worrying, trait anxiety, or negative affect (Steel, 2007). Subcategories of note include irrational beliefs, cognitions, or thoughts; low self-efficacy and self-esteem; self-handicapping; impulsivity, sensation seeking; and depression.

Steel’s (2007, p. 81) research shows that the correlation between procrastination and neuroticism “appears to be due almost entirely to impulsiveness.”

2. Impulsivity

Impulsive people procrastinate, preferring to focus on desires of the moment (Steel, 2007; Svartdal et al., 2018) rather than the drudgery of tasks. This form of procrastination stems from pursuit of “ immediate gratification , neglecting or ignoring longer term responsibilities” (Steel, 2007, p. 70).

3. Conscientiousness

Conscientiousness includes variables such as distractibility (self-control), poor organization (structuring and planning life), low achievement motivation (goal setting, enjoyment of performance), and a gap between intention and action (Steel, 2007).

According to Steel (2007, p. 81), “procrastination does appear to be representative of low conscientiousness and self-regulatory failure.”

4. Lack of self-confidence or low self-efficacy

Stemming from a fear of failure, both low self-efficacy and low self-esteem are associated with procrastination (Steel, 2007). Low self-efficacy is seen as irrational doubts in our ability to do well. Low self-esteem is the belief that “any failure to perform to standard suggests inadequacy as a person” (Steel, 2007, p. 69).

5. Discomfort dodging (task aversion)

Discomfort dodging includes putting off a task “because some parts of it are associated with uncomfortable and, possibly anxious, feelings” (Knaus, 1979, p. 5). The goal of discomfort dodging is to avoid bad feelings.

6. Perfectionism

In his 1979 book Do It Now , William J. Knaus included a chapter on the association between perfectionism and procrastination. He states that perfectionism is unrealistic and linked to fear of failure. Others (Dexter, 2020; Phillips, 2019) also cite perfectionism as a source of procrastination.

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Procrastination is not new and does not discriminate.

Hannah Lamarque (2017) describes some famous procrastinators that few would expect.

1. Bill Clinton

This former president was notorious for failing to follow through and being cursed by distraction. So notorious was his latent reputation that in 1994, Time Magazine published an article about it. Further, his own vice president, Al Gore, characterized him as “punctually challenged” (Lamarque, 2017).

2. Leonardo Da Vinci

One of the greatest and most well-known artists of all time also contended with procrastination. It’s hard to conceive, considering his body of work, but Da Vinci struggled with focus. The Mona Lisa, one of his most notable masterpieces, took 16 years to complete.

Other works such as the Virgin of the Rocks took 13 years. So intense was Da Vinci’s proclivity for procrastination that his own benefactor threatened bankruptcy to motivate him.

It’s reassuring to know that procrastination is an equal opportunity malady. To offer a hand to those who struggle with it, let’s review some expert advice.

1. The 5-minute rule

When the brain is overwhelmed by a task, it can result in anxiety and avoidance. Bariso (2021) suggests a simple technique he calls the five-minute rule.

He advises committing to the task for five minutes with the stipulation that you can quit after that time if the task is overwhelming. Also known as chunking, this method breaks tasks into feasible portions.

Because task initiation often creates the roadblock, this method helps procrastinators clear the first hurdle. Thank you, Mary Poppins.

2. Visualization (mental rehearsal)

Visualization is an ongoing process that can be productively directed (Peper, Harvey, Lin, & Duvvuri, 2014). Imagining successful completion of a task makes the realization more likely. This process is familiar to athletes and artists.

These five steps can guide the process.

• Think of a past behavior or conflict that ended in disappointment.
• Understand that under the circumstances, you handled it the only way you could.
• Consider, “How could I have handled this with the wisdom I have now?”
• Now, think back to that same situation. Immerse yourself in it as if it is recurring, using all of your senses. Be as specific as possible. This time, imagine yourself behaving masterfully.
• Congratulate yourself for programming your own future.

3. Mindfulness

In Unwinding Anxiety , Judson Brewer (2021) discusses both procrastination and the worry loop that leads to it.

Brewer describes the standard habit loop as trigger, behavior, result. Avoiding a project can feel better in the moment than starting it. He suggests using mindfulness to build awareness of feelings associated with procrastination.

In the future, try doing a task early or on time, noticing what that feels like. The positive feelings associated with timely task completion can be used to build a new habit loop.

This video , created for medical students, introduces a useful equation for understanding procrastination and suggests seven remedies.

Knowing that there are ways to overcome procrastination, here are two tips for the therapist who has to deal with this phenomenon.

1. Appreciative inquiry

Appreciative inquiry was developed by Cooperrider and Srivastva (1987), with the help of graduate students at Case Western University in the 1980s. The concept is based on “powerful assumptions about human change that are positive and life generating by nature” (Binkert & Clancy, 2011, p. 287).

This strengths-based and solution-focused paradigm is premised on human potential and social constructionism. Adherents believe that clients can reinvent themselves through language, using three fundamental principles:

• “what people focus on becomes their reality;
• the language people use creates their reality; and
• in every individual, something works” (Orem, Binkert, & Clancy, 2007, p. 40).

The application to coaching is realized through asking life-enhancing appreciative inquiry questions , watching for pivotal moments as clients begin to view themselves in a new light, and helping the client move forward, taking parts of their past that are positive and comforting (Binkert & Clancy, 2011).

2. Motivational interviewing

Motivational interviewing (MI) is an optimistic approach to change based on research, experience, and the belief that clients are more likely to change when they believe they can (Souders, 2019).

Drawing on the strength of self-talk, MI techniques encourage change talk. Grounded in self-determination theory, MI attends to three basic psychological needs:

• Relatedness

Self-determination theory techniques are also used by professional sports coaches, such as Pete Carroll (Stetka, 2016).

This interdisciplinary method helps clients reduce ambivalence often associated with change. Its application is common in psychology and fields such as medicine and criminal justice.

This SlideShare was originally developed to help criminal justice practitioners implement MI. It explains concepts such as change talk, rolling with resistance, and using the acronym OARS.

In CBT, the relationship between thoughts, emotions, and feelings is explored and discussed. Research shows that anxiety and avoidance may explain procrastination. As reviewed earlier, procrastination is a behavior used to avoid uncomfortable feelings (Dexter, 2020).

This therapeutic approach focuses on the present and is goal oriented. It utilizes cognition to treat emotional and behavioral disorders and operates with the premise that changes in thoughts can be highly effective for treating deep-seated issues (Orem et al., 2007).

Cognitive-Behavioral Therapy has been proven effective as a tool to improve self-esteem and self-worth (McKay & Fanning, 2016), sometimes associated with procrastination. Using the power of self-talk to recognize and tame the inner critic, this method ignites the client’s rational, healthy voice (Sutton, 2021).

Below are three worksheets to help clients work through issues related to procrastination as well as a collection of apps and therapy games .

1. Reward Replacement Worksheet

Using procrastination as their behavior change goal, clients can use the Reward Replacement Worksheet to analyze the costs and rewards of procrastination and consider behavior change.

2. Problem Solving Worksheet for Adults

This Problem Solving Worksheet helps clients identify a problem, break it into smaller steps, and set a course of action, listing the pros and cons of each option.

3. Building New Habits

Building New Habits walks clients through the habit loop, including reward implementation, creating motivation for positive action.

4. HabitHub App

HabitHub, a habit and goal tracker app , motivates clients to complete to-do lists with easy-to-understand color schemes for daily, weekly, and monthly tasks.

Task reminder options range from many to few. I have incorporated this app for health and wellness routines as well as work-related tasks. Yes, there’s an app for that.

Available for Android . Available for iOS (coming soon).

5. Triskelion eLearning game

Triskelion from Gamelearn is a role-playing simulation course for overcoming procrastination and maximizing personal productivity and time management skills.

Students learn to plan and prioritize projects and discover techniques that can be used daily to manage tasks, improve efficiency, and achieve goals.

Request a demo .

As we have seen through motivational interviewing, powerful questions can lead clients to revelations, evoking new thoughts about their own potential. Below are six examples from Catherine Moore, author of 100 Most Powerful Life Coaching Questions (2019):

• What will success look like?
• How will you know you’ve achieved your goal?
• How might you turn these steps into a plan?
• How will you prepare for each step?
• How do you plan to motivate yourself when obstacles arise?
• What are some ways to motivate yourself to get started?

I’ve added four questions of my own:

• What one word describes how you feel during or after procrastination? Explain.
• What type of tasks do you tend to procrastinate on the most?
• If your self-talk is negative, do you know where that voice comes from?
• Think of a time you felt amazing about the work you do. How did it feel? Why?

These questions allow the client to reflect on emotions that when overlooked, create non-productive habit loops, keeping in mind that what gets rewarded, gets repeated.

Procrastination can be prevalent among students. This questionnaire from the Oregon State University’s Academic Success Center website, cleverly named Procrasti-Not, is geared toward students and holistic in nature. The questions seek to identify which life domains are more prone to procrastination.

Thoroughly getting on top of a topic means extending your knowledge, and reading our recommended books are just what you need.

1. Eat That Frog! 21 Great Ways to Stop Procrastination and Get More Done in Less Time – Brian Tracy

Eat That Frog is touted as one of the most popular time management books in history and is available in 42 languages.

The author embraces the premise that hitting your most undesirable task first thing in the morning means you start the day having accomplished a great thing.

Further, Tracy addresses perseveration that leads to procrastination.

Find the book on Amazon .

2. Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind – Judson Brewer

This book reviews the state of anxiety in current times and how anxiety drives bad habits (procrastination being one) and addictive behaviors.

Brewer presents a solution-focused program for overcoming anxiety.

We have a selection of resources that can aid mental healthcare practitioners with procrastinating clients.

The article 100 Most Powerful Life Coaching Questions [+PDF] by Catherine Moore (2019) provides helpful questions and resources for therapists, coaches, and anyone else looking to uncover issues. Moore also explains the GROW model and provides specific questions for coaching managers and leaders.

A series of simple worksheets are helpful for walking clients through individual steps toward their goal, using the acronym GROW. The worksheets include the following step-by-step process.

• G Stands for Goal helps clients identify goals.
• R Stands For REALITY allows clients to identify where they are with their goal and identify obstacles.
• O Stands for Options helps clients identify options and their energy resources for reaching their goals.
• W Stands For WAY FORWARD aids clients in setting up steps and sub-steps for reaching their goal. One of the strengths of this worksheet is the accountability piece and establishing a reward system for the accomplished goal.

If you’re looking for more science-based ways to help others become more productive and efficient, this collection contains 17 validated productivity and work efficiency exercises . Use them to help others prioritize better, eliminate time wasters, maximize their personal energy, and more.

17 Science-Based Productivity & Efficiency Exercises

Arm yourself with these 17 Productivity & Work Efficiency Exercises [PDF] and use positive psychology to increase flow, engagement, and goal achievement in the workplace.

Created by Experts. 100% Science-based.

Surprisingly, it has been my pleasure to explore procrastination. I’ve discovered apps, worksheets, questions, books, and other valuable resources that I’ve already implemented to improve work hygiene.

In 1979, Knaus described distractions such as “chain-smoking, overeating, sleeping, playing solitaire, doing pushups” (1979, p. 21). Forty-two years later, technological advancements have situated the temptation to procrastinate in the palm of our hands – no pushups necessary.

Students have been the target of many procrastination studies, but they’re not alone.

We are all different, and when addressing the gap between intention and action, it’s vital to create a plan that suits your personality type.

This article was completed on time, and it felt like an accomplishment because for me, procrastination is no joke.

We hope you enjoyed reading this article. Don’t forget to download our three Productivity Exercises for free .

• Bariso, J. (2021, June 13). Emotionally intelligent people embrace the 5-minute rule . www.inc.com. Retrieved July 5, 2021, from https://www.inc.com/justin-bariso/emotionally-intelligent-people-embrace-5-minute-rule.html
• Binkert, J., & Clancy, A. L. (2011). Appreciative inquiry. In L. Wildflower & D. Brennan (Eds.), The handbook of knowledge-based coaching: From theory to practice . Jossey-Bass.
• Brewer, J. A. (2021). Unwinding anxiety: New science shows how to break the cycles of worry and fear to heal your mind . Avery.
• Cooperrider, D. L., & Srivastva, S. (1987). Appreciative inquiry in organizational life.  Research in Organizational Change and Development ,  1 (1), 129–169.
• Dexter, M. (2020, March 28). Social anxiety and procrastination: What “I can’t” might really mean . National Social Anxiety Center. Retrieved July 17, 2021, from https://nationalsocialanxietycenter.com/2020/03/28/social-anxiety-and-procrastination-what-i-cant-might-really-mean/
• Hairston, I. S., & Shpitalni, R. (2016). Procrastination is linked with insomnia symptoms: The moderating role of morningness-eveningness. Personality and Individual Differences , 101 , 50–56.
• Jaffe, E. (2013, March 29). Why wait? The science behind procrastination. Association for Psychological Science. Retrieved July 5, 2021, from https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
• Klassen, R. M., Krawchuk, L. L., & Rajani, S. (2008). Academic procrastination of undergraduates: Low self-efficacy to self-regulate predicts higher levels of procrastination. Contemporary Educational Psychology , 33 (4), 915–931.
• Knaus, W. J. (1979). Do it now . Prentice-Hall.
• Lamarque, H. (2017, January 12). Top 10 most famous procrastinators in the world . Career Addict. Retrieved July 21, 2021, from https://www.careeraddict.com/top-10-most-famous-procrastinators-in-the-world
• McKay, M., & Fanning, P. (2016).  Self-esteem . New Harbinger.
• Moore, C. (2019, October 22). 100 Most powerful life coaching questions [+PDF] . PositivePsychology.com. Retrieved August 4, 2021, from https://positivepsychology.com/life-coaching-questions/
• Orem, S. L., Binkert, J., & Clancy, A. L. (2007). Appreciative coaching: A positive process for change . Jossey-Bass.
• Peper, E., Harvey, R., Lin, I. M., & Duvvuri, P. (2014). Increase productivity, decrease procrastination, and increase energy. Biofeedback , 42 (2), 82–87.
• Phillips, L. (2019, October 24). Procrastination: An emotional struggle. Counseling Today. Retrieved July 22, 2021, from https://ct.counseling.org/2019/10/procrastination-an-emotional-struggle/#
• Souders, B. (2019, November 5). 17 Motivational interviewing questions and skills . PositivePsychology.com. Retrieved August 2, 2021, from https://positivepsychology.com/motivational-interviewing/
• Stead, R., Shanahan, M. J., & Neufeld, R. W. (2010). “I’ll go to therapy, eventually”: Procrastination, stress, and mental health. Personality and Individual Differences , 49 , 175–180.
• Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin , 133 (1), 65–94.
• Stetka, B. (2016). How to coach like an Olympian. Scientific American Mind , 27 (4), 45–49.
• Sutton, J. (2021, July 24). How to boost self-esteem: 12 Simple exercises & CBT tools . PositivePsychology.com. Retrieved August 2, 2021, from https://positivepsychology.com/self-esteem-boost-exercises/
• Svartdal, F., Granmo, S., & Farevaag, F. S. (2018). On the behavioral side of procrastination: Exploring behavioral delay in real-life Settings. Frontiers in Psychology , 9 .
• Tracy, B. (2017).  Eat that frog! 21 Great ways to stop procrastinating and get more done in less time.  Berrett-Koehler.

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What our readers think.

Brilliant article. I see aspects of myself in all the 6 causes of procrastination listed, nice to see them listed like this, where one can examine why they think the way they do… complete with references for further reading and tools for therapy. Procrastination can become a severe, career/lifestyle destroying problem left unchecked, negative beliefs formed over a lifetime. Guilt, shame and disappointment become unbearable by midlife. I am still procrastinating my social life more than a year after covid lockdowns, and struggles with productivity when working from home resulted in me forming rigid beliefs such as I am simply not capable of working in the afternoon, at all, even after returning to the office. When it gets this far, really need therapy not just an ADHD diagnosis and throw some meds at it. (meds not helpful in my case, I tried). There are so many “how to beat procrastination 10 tips” type articles that are basic, patronising and really just cover how to set goals followed by “just start it, go on!”. I’d also add one potential cause: Demand avoidance, which we all do to some degree. But when its pathological demand avoidance it can be associated with autism

A highly informative article that must be read by all people who wants to deal with mind strongholds of procrastination which are obstacles to our Divine Predestined success and prosperity.

Well researched and informative article.

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3 Free Productivity Tools Pack (PDF)

10 Ways to Overcome Procrastination + A Free Workbook

Freebie , time management , work/life balance, “procrastination is like a credit card: it’s a lot of fun until you get the bill.”  – christopher parker.

The thing about procrastination is how sneaky our own minds can be. For example, one copywriter might procrastinate by doing endless research on a project. She’s not sitting around twiddling her thumbs. She’s not playing Candy Crush. She’s doing vital work for her project, and her project is on her mind.

But she hasn’t started writing—and she should have started writing two days ago.

She’s procrastinating. And in this case, her procrastination trigger probably has to do with self-confidence. She finds the subject intimidating or too technical. She doesn’t know how she’s going to spin a simple subject into an entire eBook; or her client for this particular project is difficult to work with, and she’s dreading the interaction. Three different problems, apparently—but if you take a closer look, they all stem from a lack of confidence.

Is the way she’s coping with it “bad”? No. She’s not avoiding the project itself, she’s merely avoiding putting pen to paper. Research can help, when you’re not familiar with a subject (and also when you are familiar with it)—but there’s such a thing as too much research.

People who want to write books often go through a similar procrastination routine. They endlessly research, write snippets of content, scrap them, write more, edit them, etc…

And then there are those who have phobias. They don’t make telephone calls because they feel uncomfortable talking on the phone. They don’t make videos because they are self-conscious about some physical feature or what viewers will think of them.

On top of the differing reasons for procrastinating, one also has to take into account learning styles and preferences, as well as personality traits and conditions like ADHD, chronic or acute health issues, past traumas or learning challenges.

We all do it. We all procrastinate for different reasons. We have different trigger points. And we all procrastinate in different ways.

Grab this 6-page workbook (+ mini-course) to help you pinpoint your procrastination triggers and get more tips

While there are common causes and reasons for procrastination, there are even more “cures”. Pick through these ten ideas to find strategies that work for you.

1. Banish Guilt

If you’ve been a procrastinator since childhood, it may have been made worse by overly-authoritarian parents or teachers. Procrastination can also be a type of avoidance behavior, where those who feel habitually powerless take back personal power in the only way known to them—procrastination on tasks they are ordered to do.

Along with avoidance-based procrastination unfortunately comes its offshoots—guilt and shame. We hear the voices of those authority figures telling us that we “blew it again”, “can’t be depended on”; even all-or-nothing statements like “you’re a complete failure” (usually accompanied by comparisons to a perfect sibling or neighbor)—long after we’ve grown up and supposedly left all childhood voices behind.

Guilt and shame have no place in working on becoming the person we were born to be. One good dose of shaming (especially from yourself) and you’re likely to revert to the one defense you’ve truly mastered—the mental equivalent of curling up in the fetal position in a darkened room—procrastination.

Learn to banish guilt by using cognitive reframing . Replace those excoriating self-lashes with phrases based in reality. For example, instead of saying to yourself, “I did it again. I’m a complete screw-up!” try stating just the facts. (“I spent an hour of `me’ time. Now it’s time to put that aside and go to work.”)

It feels much better when you take the blame-and-shame out of your procrastination habits, and focus on realistic solutions.

2. Do it Now!

We’ve all seen our kids (or we’ve BEEN the kids) who never, ever clean their rooms or put anything away. What happens? It all piles up—and pretty soon what was once a simple task is overwhelming and feels insurmountable.

As adults, we learn to put away things as we go—we take our plate to the dishwasher, put our clean socks straight into the sock drawer or take the meal bar wrapper straight to the kitchen trash can.

Keep this tip for the small stuff. While you’re in the hardware store, just buy that new $2.99 bathtub plug the moment you discover the old one has broken, instead of letting water leak endlessly from the old one and run up your water bills. If someone writes you a short email with an urgent question you can instantly answer, just do it now. When you get the mail, just toss the junk mail and sort the necessary mail immediately.

The trick to using this approach successfully is to pick tasks that you will procrastinate over if you try to follow conventional advice and “schedule later”.

Choose tasks you can do quickly and simply, in just a few minutes. This will get you started off on the right foot—and create the habit of reducing clutter.

3. Tame the Time Stealers

Keep an eye out for “time stealers”—small tasks that nibble away minutes and eventually hours from our days. These usually turn out to be tasks such as checking email, checking Facebook, answering the telephone while you’re working, answering the door, getting up to make a cup of coffee… It doesn’t matter what you stop working to do: Record it!

Keep a log for a few days, and see where you are spending too much time on one particular distraction (for example, you may discover you actually get up to make six or seven cups of tea or coffee during the day, when you were sure it was only three or four).

Repetitive behaviors can become procrastination habits. Tame them by setting a limit to how many times per day you can indulge in that particular activity; or set a time limit—for example, “ten minutes only for checking email”. Make sure you actually use a timer though so you will stick to it!

(Use a simple timer with an audible alarm such as TickCounter  to help you manage your new time limits.)

4. Put your Cell Phone Away!

If you’re a compulsive message-checker or texter (<<btw, not a real word, according to spell-check), don’t even leave your mobile in the same room.

Unless you’re waiting for news of earth-shattering importance (a grandchild about to be born or a status update on a critically ill relative), the world won’t end without you checking your messages.

And you’ll be training people who don’t respect your work hours that you really do have boundaries.

5. Track Your Time

You may be the sort of person who says, sincerely, “I never procrastinate!” Yet, somehow, the day ends, you’re behind on deadlines, you didn’t do the big task that needed doing and you forgot to mail that card to your grandma in Maine.

If this sounds like you, track your time. Simple apps like Toggl or My Hours  will do the work of tracking for you—and you can:

See which tasks are real time wasters—and decide what to do about them

Decide which tasks could have been done instantly—and didn’t get done

See where you procrastinated

6. Break it Down

[bctt tweet=”Big task? Focus on only performing “the next step”.” username=”mirandamerten”]

If a task seems overwhelming, break it down into its smallest steps. Then focus on only performing “the next step”.

You’ll find you are more easily able to start even the most overwhelming task if you can identify and take that all-important first step.

7. Keep your Lists Short

Break it into steps, but if you end up with ten steps, focus on no more than three top priorities—and congratulate yourself if you get one done. Use the daily planner sheets to keep your ideas in order.

(If you have perfectionist tendencies, put the sub-title “Optional” over priorities #2 and # 3—that way, you won’t feel you’ve “failed”.)

Only when you’ve cleared the priorities should you add more tasks or actions to your list. Keep adding 3 more tasks until you’ve completed the big picture.

8. Allow for the Honeymoon Let-Down

When you are actively changing habits, recognize there may be a “honeymoon” period early on, where you are all freshly fired-up and motivated, and you are feeding on early success.

Then comes Reality. You miss a day of practicing your new habit. Your world crashes down. You feel disillusioned and guilty. You start with the negative self-messages.

Don’t catastrophize! Reframe your disillusionment: “Well, I missed a day. I’m human. But tomorrow it’s back on the horse! I can absolutely do this.”

9. Use the Buddy System

We don’t have to get a formal “accountability” partner. It’s better with some tasks or actions to simply team up with a buddy.

For example, if you always put off that morning walk, find a friend who is equally motivated to develop a healthy lifestyle, and arrange to take that walk with her. Don’t over-complicate this. Because then you’ll get so stressed out about it that you’ll actually procrastinate on getting a partner and you’re back to square one.

10. Focus on your success!

Sometimes the simplest strategies are the best strategies of all. Gretchen Ruben, best-selling author of The Happiness Project , shares this tip:

“On the top of a piece of paper, write, “By the end of today, I will have __________.” This also gives you the thrill of crossing a task off your list.”

Along the same lines, the Chrome dashboard extension Momentum , allows you to input “What your focus is today”. You’ll see it every time you open a new tab and when you complete it, you can check it off.

The urge to procrastinate can never totally be eliminated—it does serve a purpose. It’s usually a sign something isn’t right with us. But know what that purpose or reason is, when you procrastinate, and know that it’s your right to develop effective strategies to totally bust it, every time.

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Article • 12 min read

How to Stop Procrastinating

Overcoming the habit of delaying important tasks.

By the Mind Tools Content Team

Key Takeaways:

• Procrastination means delaying or postponing something that needs to be done – usually because it's unpleasant or dull.
• Procrastination is a trap that many of us fall into. Research suggests that 95 percent of us procrastinate to some degree.
• By procrastinating you can damage your performance, harm your reputation, and cause yourself unnecessary anxiety.

In this article and video, we look at why procrastination happens, and we explore strategies for managing and prioritizing your workload more effectively.

Is Procrastination the Same as Being Lazy?

Procrastination is often confused with laziness, but they are very different.

Procrastination is an active process – you choose to do something else instead of the task that you know you should be doing. In contrast, laziness suggests apathy, inactivity and an unwillingness to act.

Procrastination usually involves ignoring an unpleasant, but likely more important task, in favor of one that is more enjoyable or easier.

But giving in to this impulse can have serious consequences. For example, even minor episodes of procrastination can make us feel guilty or ashamed. It can lead to reduced productivity and cause us to miss out on achieving our goals.

If we procrastinate over a long period of time, we can become demotivated and disillusioned with our work, which can lead to depression and even job loss, in extreme cases.

Top 5 Tips to Stop Procrastination

1. Start small . Break large tasks into smaller chunks, and pick one that you can do now – so that you’re underway almost without realizing it!

2. Make a plan. Put times or dates on the key tasks on your list, so that you know what to concentrate on and when.

3. Finish things. When you spot a task that’s nearly done, put extra effort into getting it over the line. Don’t be tempted to leave lots of jobs almost finished: enjoy the satisfaction of ticking them off your list!

4. Deal with distractions. What can you change about your environment to improve your focus? What needs to be put out of reach until this task is done?

5. Be kind to yourself. No one ever gets to the end of their to-do list! Do your best to meet your deadlines, and celebrate your successes. But be realistic: you’ll always have more to do than there are hours in the day.

How to Overcome Procrastination

As with most habits , it is possible to overcome procrastination. Follow the steps below to help you to deal with and prevent procrastination:

Step 1: Recognize That You're Procrastinating

You might be putting off a task because you've had to re-prioritize your workload. If you're briefly delaying an important task for a genuinely good reason, then you aren't necessarily procrastinating. However, if you start to put things off indefinitely, or switch focus because you want to avoid doing something, then you probably are.

You may also be procrastinating if you:

• Fill your day with low-priority tasks.
• Leave an item on your to-do list for a long time, even though it's important.
• Read emails several times over without making a decision on what to do with them.
• Start a high-priority task and then go off to make a coffee.
• Fill your time with unimportant tasks that other people ask you to do, instead of getting on with the important tasks already on your list.
• Wait to be in "right mood," or wait for the "right time" to tackle a task.

Take our self-test quiz, Are You a Procrastinator? to identify how much you procrastinate

Step 2: Know the Top Reasons for Procrastinating

You need to understand the reasons why you are procrastinating before you can begin to tackle it.

For instance, are you avoiding a particular task because you find it boring or unpleasant? If so, take steps to get it out of the way quickly, so that you can focus on the aspects of your job that you find more enjoyable.

Poor organization can lead to procrastination. Organized people successfully overcome it because they use prioritized to-do lists and create effective schedules . These tools help you to organize your tasks by priority and deadline.

Even if you're organized, you can still feel overwhelmed by a task. Perhaps you have doubts about your ability and are worried about failing , so you put it off and seek comfort in doing work that you know that you're capable of completing.

Some people fear success as much as failure. They think that success will lead to them being swamped with requests to take on more tasks.

Surprisingly, perfectionists are often procrastinators. Often, they'd rather avoid doing a task that they don't feel they have the skills to do, than do it imperfectly.

Another major cause of procrastination is poor decision-making. If you can't decide what to do, you'll likely put off taking action in case you do the wrong thing.

For some people, procrastination is more than a bad habit; it's a sign of a serious underlying health issue. For example, ADHD , OCD, anxiety, and depression are associated with procrastination.

Also, research suggests that procrastination can be a cause of serious stress and illness. So, if you suffer from chronic or debilitating procrastination, one of these conditions could be to blame, and you should seek the advice of a trained professional.

Step 3: Use Strategies to Stop Procrastinating

Procrastination is a habit – a deeply ingrained pattern of behavior. This means that you probably can't break it overnight. Habits only stop being habits when you avoid practicing them, so try as many of the strategies, below, as possible to give yourself the best possible chance of succeeding.

• Forgive yourself for procrastinating in the past. Studies show that self-forgiveness can help you to feel more positive about yourself and reduce the likelihood of procrastination in the future.
• Commit to the task. Focus on doing , not avoiding . Write down the tasks that you need to complete, and specify a time for doing them. This will help you to proactively tackle your work.
• Promise yourself a reward. If you complete a difficult task on time, reward yourself with a treat, such as a slice of cake or a coffee from your favorite coffee shop. And make sure you notice how good it feels to finish things!
• Ask someone to check up on you. Peer pressure works! This is the principle behind self-help groups. If you don't have anyone to ask, an online tool such as Procraster can help you to self-monitor.
• Act as you go. Tackle tasks as soon as they arise, rather than letting them build up over another day.
• Rephrase your internal dialog. The phrases "need to" and "have to," for example, imply that you have no choice in what you do. This can make you feel disempowered and might even result in self-sabotage . However, saying, "I choose to," implies that you own a project, and can make you feel more in control of your workload.
• Minimize distractions . Turn off your email and social media, and avoid sitting anywhere near a television while you work!
• Aim to "eat an elephant beetle" first thing, every day! Get those tasks that you find least pleasant out of the way early. This will give you the rest of the day to concentrate on work that you find more enjoyable.

An alternative approach is to embrace "the art of delay." Research shows that "active procrastination" – that is, deliberately delaying getting started on something so you can focus on other urgent tasks – can make you feel more challenged and motivated to get things done. This strategy can work particularly well if you are someone who thrives under pressure.

However, if you do decide to actively procrastinate, be sure to avoid putting your co-workers under any unnecessary, unpleasant and unwanted pressure!

If you're procrastinating because you find a task unpleasant, try to focus on the "long game." Research shows that impulsive people are more likely to procrastinate because they are focused on short-term gain. Combat this by identifying the long-term benefits of completing the task. For instance, could it affect your annual performance review or end-of-year bonus?

Another way to make a task more enjoyable is to identify the unpleasant consequences of avoiding it. For instance, what will happen if you don't complete the work? How might it affect your personal, team or organizational goals?

At the same time, it can be useful to reframe the task by looking at its meaning and relevance . This will increase its value to you and make your work more worthwhile. It's also important to acknowledge that we can often overestimate the unpleasantness of a task. So give it a try! You may find that it's not as bad as you thought, after all!

If you procrastinate because you're disorganized, here are six strategies to help you get organized:

• Keep a to-do list. This will prevent you from "conveniently" forgetting about those unpleasant or overwhelming tasks.
• Prioritize your to-do list using Eisenhower's Urgent/Important Principle . This will enable you to quickly identify the activities that you should focus on, as well as the ones you can ignore.
• Become a master of scheduling and project planning . If you have a big project or multiple projects on the go and you don't know where to start, these tools can help you to plan your time effectively, and reduce your stress levels.
• Tackle the hardest tasks at your peak times . Do you work better in the morning or the afternoon? Identify when you're most effective, and do the tasks that you find most difficult at these times.
• Set yourself time-bound goals . Setting yourself specific deadlines to complete tasks will keep you on track to achieve your goals, and will mean that you have no time for procrastination!
• Use task- and time-management apps. There are numerous apps designed to help you to be more organized, such as Trello and Toggl , for example.

If you're prone to delaying projects because you find them overwhelming, try breaking them down into more manageable chunks. Organize your projects into smaller tasks and focus on starting them, rather than on finishing them.

In his 2011 book, " The Procrastination Cure ," Jeffery Combs suggests tackling tasks in 15-minute bursts of activity. Alternatively, you can create an Action Plan to organize your project. Start with quick and small tasks first. These "small wins" will give you a sense of achievement, and will make you feel more positive and less overwhelmed by the larger project or goal that you are working towards.

Finally, if you think that you are putting something off because you can't decide what action to take or you find it hard to make decisions, take a look at our range of decision-making tools to help you to develop your decision-making skills.

Tools to Help You Stop Procrastinating

Here are three of our favorite tools for putting an end to procrastination – now!

Self-Determination Theory . Understand what helps and what harms your motivation levels, so that you can boost your commitment to getting even the most unappealing jobs done.

Personal Mission Statements . Add some extra passion and purpose to your plans, and you'll be more keen than ever to get on with them!

Cognitive Restructuring . Focus on the thoughts and feelings that are making you procrastinate – then reframe them into something much more positive.

Frequently Asked Questions About Procrastination

1. what is procrastination.

Procrastination means unnecessarily putting off a task because it seems too difficult, unpleasant or boring – despite knowing that delaying will only make the situation worse.

2. What Is the "70 Percent Rule"?

The 70 Percent Rule is about not waiting to know everything about a task before you tackle it. Instead, you make a start when you have around 70 percent of the information. In the words of Amazon Executive Chairman Jeff Bezos, "Most decisions should probably be made with somewhere around 70 percent of the information you wish you had. If you wait for 90 percent, in most cases, you’re probably being slow."

3. What Is the "Two Minute Rule"?

The Two Minute Rule was popularized by David Allen in his book "Getting Things Done." In a nutshell, if you can complete a task in two minutes or less, do it now .

• Procrastination is the habit of unnecessarily delaying an important task, usually by focusing on less urgent, more enjoyable, and easier activities instead.
• Procrastination can restrict your potential and undermine your career, disrupt teamwork, reduce morale, and even lead to depression and job loss.
• The first step to overcoming procrastination is to recognize that you're doing it.
• Then, identify the reasons behind your behavior and use appropriate strategies to manage and overcome it.

How to Stop Procrastinating Infographic

For tips on how to nip your procrastination habit in the bud, see our illustrated infographic: How to Stop Procrastinating – Right Now!

Chu, A. and Choi, J. (2005). 'Rethinking Procrastination: Positive Effects of "Active" Procrastination Behavior on Attitudes and Performance,' Journal of Social Psychology , 145(3), 245-264. Available here .

Combs, J. (2012). ' The Procrastination Cure ,' Pompton Plains: Career Press.

Steel, P. (2007). 'The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure,' Psychological Bulletin , 133(1), 65-94. Available here .

Steel, P. (2014). ' The Procrastination Equation ,' Harlow: Pearson Education.

Wohl, M., Pychyl, T. and Bennett, S. (2010). 'I Forgive Myself, Now I Can Study: How Self-Forgiveness for Procrastinating can Reduce Future Procrastination,' Personality and Individual Differences , 48(7), 803-808. Available here .

Inc. (2020). All Companies Should Live by the Jeff Bezos 70 Percent Rule [online]. Available here . [Accessed August 30, 2023.]

Allen, D. (2015). ' Getting Things Done ,' London: Piatkus

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Comments (26)

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"This is a great article on procrastination! I appreciate the insights it offers. If you're interested, I also have an article on the topic with some fresh insights. Feel free to check it out for a different perspective."

https://get1better.net/how-to-overcome-procrastination-and-laziness/

Derek Place

first link to research does not work

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How to Stop Procrastinating

• Alice Boyes

Seven strategies backed by science

Do you keep postponing work you need to do? The problem probably stems from one of three things: your habits and systems (or lack thereof), your desire to avoid negative emotions (like anxiety and boredom), or your own flawed thinking patterns (which can make a task seem harder than it is). Luckily, there are simple strategies for managing each.

To develop good habits, for instance, do your important work in a consistent pattern daily: After I do this, I do my deep work. Devise a system for starting new tasks (drawing on one you’ve handled well); that will make it easier to get the ball rolling. When a task makes you anxious, do the easiest part first and progress from there; motivate yourself to do a boring task with a reward for completing it. And if you’re cognitively blocked, consider what would make a task impossible—and then identify its opposite.

Novel work often is filled with friction. You must recognize that tension doesn’t mean you’re not making progress. And if a project still feels overwhelming, tackle it in small chunks of time, not big ones.

Most of us procrastinate . We feel guilty about it and criticize ourselves for it. And yet we still do it. Why? Because of at least three factors: the absence of good habits and systems (poor discipline), intolerance for particular emotions (like anxiety or boredom), and our own flawed thinking patterns.

• Alice Boyes , PhD is a former clinical psychologist turned writer and the author of The Healthy Mind Toolkit , The Anxiety Toolkit , and Stress-Free Productivity .

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Table of Contents

Procrastination Worksheets for Students

The Happier Therapy editorial team is made up of Masters and PhD counselling psychologists. Each worksheet is created by a team member with exposure to and experience in the subject matter.  The worksheet then gets reviewed by a more senior editorial member. This is someone with extensive knowledge of the subject matter and highly cited published material.

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What is the theory behind this Procrastination worksheet for students?

Procrastination is defined as self-defeating behavior or failure of self-regulation. The act of delaying your tasks until the last minute or deadline is called procrastination. This irrational delay can bring different negative consequences and disturb the overall functioning of an individual. Research has proved that procrastination is a common cause of failure in academics, work, and different areas of life. It can also cause result in low self-esteem and anxiety when occupational and academic needs are not met.

How can this worksheet help you?

• This worksheet can help you identify your procrastinating behaviors and help you improve them.
• You will first identify the tasks and assignments that you are/have been procrastinating on and what are alternate behaviors, or activities you are involved in.
• You will then explore the perks and cons of your procrastinating behavior.
•  Then you can explore the ways in which you can work on this self-defeating behavior and bring positive outcomes in your life.

How to use this worksheet?

• This worksheet is an essential tool for identifying your self-defeating behaviors and how can improve them.
• Just simply download this worksheet can take a printout.
• Think of the situations where you delayed your tasks and performed another task instead.
• Write them down and their consequences as well.
• In the next section, write ways in which you can stop this behavior and start working on your tasks. 
• Keep this worksheet with you so you can read it frequently to keep reminding yourself to follow your tasks and stop procrastinating. 

Was this helpful?

Tice D. M., Baumeister R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: the costs and benefits of dawdling. Psychol. Sci. 8, 454–458. 10.1111/j.1467-9280.1997.tb00460.x

Procrastination

11 ways to overcome procrastination, easy tips to stop putting things off..

Posted March 7, 2017 | Reviewed by Jessica Schrader

• What Is Procrastination?
• Find a therapist near me
• Procrastination is not a time management problem; rather, it's likely due to difficulty managing negative feelings like boredom or anxiety.
• But avoiding negative emotions—and important tasks—tends to lead to much worse outcomes in the long run, including more stress and regret.
• Changing your mindset, rewarding yourself for progress, and letting go of perfectionism can all help you overcome procrastinating tendencies.

Everyone has put off a task at some point in their life. (Take, for example, this article that I had planned on posting yesterday...) But have you ever wondered why you—or others—procrastinate? While some view it (in themselves or other people) as laziness, there might be something else at play.

In psychology, it has long been believed that people who procrastinate have a faulty sense of time—that they think they will have more time to get something done than they actually do. While that may be true for some, more recent research suggests procrastination is linked to difficulty managing distress. Specifically, it seems that task aversion is to blame—that is, when people view a task in an unpleasant manner (“It will be tough, boring, painful...”), they are more likely to put it off.

While procrastinators may be trying to avoid distress, this approach can ironically cause more distress in the long run. Procrastination can lead to increased stress, health problems, and poorer performance. Procrastinators tend to have more sleep issues and experience greater stressful regret than non-procrastinators. What’s more, procrastination can also hinder your self-esteem with the guilt , shame , or self-critical thoughts that can result from putting off tasks.

If you struggle with putting things off, try any of these tips to get you on track:

1. Get rid of catastrophizing .

One of the biggest reasons people procrastinate is because they catastrophize, or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be “unbearable.”

In reality, challenges, boredom , and hard work will not kill you—or even make you sick. Procrastination, on the other hand, is associated with stress—think of the stress you feel when you avoid making a phone call you know you need to make. So keep things in perspective: “Sure, this is not my favorite task, but I can get through it.”

2. Focus on your “why.”

Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it?

If you've been putting off cleaning out a closet, imagine walking into the closet when it is decluttered and how good that will feel. And consider how much money you will make by selling the items on eBay, or how those in need will feel when they receive these items as donations.

If it is an exercise program you have been avoiding, focus on how exercising will help you have more positive energy, give you a boost of self-esteem, and serve as a great role model for your children.

3. Get out your calendar.

Projects that will get done "when I have time” (as in “I will do it when I have time”) tend not to get done very often, if ever. You need to schedule when you are going to work on a project and block out that time, just as you would an important meeting.

And when it is time to do your work, set a timer so you can be focused for the entire allotted time.

4. Be realistic.

As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: If, for example, you are not a morning person, don’t expect yourself to get up an hour early to start the exercise program you have put off for months. It might be better to schedule that activity during lunch or before dinner.

5. Chunk it.

When a task seems overbearing, procrastination often follows. So how can you break that task into smaller, more manageable parts? For example, if you want to write a book, you may choose to make an outline, identify each chapter, figure out the sections in the chapters, and then commit to writing one segment at a time. Chunking it down like this will help you feel less overwhelmed and more empowered.

6. Excuses be gone.

Do any of these sound familiar? “I need to be in the mood.” “I will wait until I have time.” “I work better under pressure.” “I need X to happen before I can start.”

Be honest with yourself: These are excuses. Sure, it might be nice to ”be in the mood,” but waiting for that to happen can mean you never start your project.

7. Get a partner.

Establish specific deadlines for completing a task. Then find someone who will help you be accountable. It could be a promise to your boss or client that you will complete the job by a certain date. Or it may be a coach who helps you stay on track. Or simply find an accountability partner. In this relationship, you connect with someone (on the phone, for example) at certain time intervals (such as once per week) and commit to what you will do before your next meeting. Not wanting to go back on your word, this can be a great way to squash procrastination. (Note: In an effort to save your relationship with your significant other, I recommend this person not be your partner. You don’t want a lack of follow-through to cause tension between you.)

8. Optimize your environment.

Your environment can help or hinder your productivity . Beware especially of technology, such as your email or messenger that keeps pinging to let you know someone has reached out. Social media , internet “research” that leads you far off track, and phone calls can lead to procrastination.

So try this: During your scheduled block of time for working on a particular task, close your email and IM, turn off your phone (or at least set it on “Do Not Disturb” and put it out of sight), and don’t let yourself get on the web until you have completed the task, or hold off any necessary internet searches until the end.

9. Reward good behavior.

Establish a reward if—and only if—you do what you set out to do. Do not let yourself binge that new Netflix show, check your social media, or get lunch until you complete what you've scheduled. So instead of using these tasks and distractions to procrastinate, make them contingent on you actually finishing what you schedule yourself to do.

10. Forgive yourself.

Stop beating yourself up about the past. Thoughts such as “I should have started earlier” or “I always procrastinate; I am such a loser” will only make matters worse. Research shows that forgiving yourself for past procrastination will help you stop putting off working on a task.

You can try to use past procrastination to your advantage as well. How? Determine what went into your avoidance— fear , stress, not having a good understanding of how to progress, lack of accountability, etc. Then address those obstacles in the present and future. If, for example, it was fear that contributed to your procrastination, what steps can you take to feel more empowered and less fearful next time around?

11. Drop the perfectionism.

Perfectionism is an all-or-nothing mentality: Something is either perfect, or it is a failure. People with perfectionistic tendencies tend to wait until things are perfect in order to proceed—so, if it's not perfect, you cannot be finished. Or if it is not the perfect time, you believe you can't start. This all-or-nothing mentality can hold you back from starting or completing tasks.

Instead, focus on being better than perfect. This means to still strive for excellence, creating excellence, or setting yourself up with excellent conditions, but at the same time, you focus on getting the job done. Done is better than perfect.

Make “some day” today. Follow these steps to get started on your project, and be proud of every bit of progress you make.

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LinkedIn image: Prostock-studio/Shutterstock

Elizabeth Lombardo, Ph.D . is a Licensed Practicing Psychologist with an MS in physical therapy who combines research findings, real-life stories, and humor to provide actionable tips for individuals.

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