Updated: August 23, 2022

Procrastination is when we postpone or delay activities that need to be done. Typically individuals replace necessary tasks with less important, or more enjoyable ones. This happens even when we know it will increase pressure and stress, and creates negative consequences. Procrastination can affect many life areas, including work, academics, goals, and responsibilities.

Get Help With This

What Is Procrastination?

Procrastination is the act of intentionally putting off or delaying tasks or actions that need to be completed. It involves actively choosing to postpone or avoid tasks, often in favor of more immediate or enjoyable activities.


Procrastination can take various forms, such as repeatedly rescheduling tasks, engaging in distractions, or waiting until the last possible moment to start or finish something.


It is a common tendency among many individuals, and it can have negative consequences, such as increased stress, missed deadlines, reduced productivity, and a sense of guilt or regret.

What Are The Symptoms?

Chronic Lateness

Procrastinators may struggle with punctuality, frequently arriving late to appointments, meetings, or deadlines.

Delaying Tasks

Individuals who procrastinate often put off tasks that should be a priority, choosing to do them at a later time or date.

Difficulty Initiating Tasks

Procrastinators often struggle with starting tasks or projects, even if they are aware of their importance or urgency.

Engaging In Distractions

Individuals who procrastinate often find themselves easily distracted by unrelated activities, such as browsing social media, watching videos, or engaging in other non-essential tasks.

Feeling Overwhelmed

Procrastination can lead to feelings of being overwhelmed by the sheer volume or complexity of tasks, which can further hinder progress.

Guilt & Regret:

Procrastination often generates feelings of guilt or regret due to the knowledge that tasks are being delayed or neglected.

Poor Time Management

Difficulty managing time effectively and allocating it appropriately to tasks is a common symptom of procrastination.

Preference For Immediate Gratification

People who procrastinate may prioritize immediate pleasure or instant gratification over long-term goals or responsibilities.

Rushing To Meet Deadlines

People who procrastinate may frequently find themselves rushing to complete tasks or assignments just before they are due, resulting in subpar work quality or unnecessary stress.

What Causes Procrastination?

The causes of procrastination can vary, and individuals may experience a combination of factors, including:


  • Lack of motivation: When individuals lack intrinsic motivation or a clear sense of purpose and enthusiasm for a task, they may be more prone to procrastination.


  • Fear of failure: The fear of not meeting expectations or being judged negatively can lead to procrastination as a way to avoid facing potential failure or disappointment.


  • Perfectionism: Striving for perfection or excessively high standards can create anxiety and a fear of not being able to meet those standards, leading to procrastination as a means of avoiding potential mistakes or imperfections.


  • Lack of organisation and time management skills: Poor organisational skills and difficulty managing time effectively can contribute to procrastination. Without a clear plan or structure, tasks may feel overwhelming and be postponed.


  • Overwhelm and task aversion: When tasks seem too large, complex, or daunting, individuals may feel overwhelmed and develop an aversion to starting or tackling them, resulting in procrastination.


  • Proximity to deadlines: Some individuals are motivated by the pressure of looming deadlines, leading them to delay tasks until the last minute to harness that sense of urgency.


  • Distractions and temptations: The presence of distractions, such as social media, entertainment, or other enjoyable activities, can easily divert attention and contribute to procrastination.


  • Lack of accountability or consequences: When there are no immediate or significant consequences for procrastination, individuals may feel less compelled to act promptly, further reinforcing the behaviour.


  • Low self-confidence or self-efficacy: A lack of confidence in one’s abilities to complete a task successfully can contribute to procrastination, as individuals may doubt their competence and postpone taking action.


  • Lack of prioritisation: Difficulty in prioritising tasks and determining what needs to be done first can lead to indecision and delay in getting started.

How Phinity Can Help

We begin with a comprehensive psychological assessment to identify underlying causes. By helping you explore and understand the root causes of your procrastination we will develop a treatment plan together. This may include strategies and techniques to effectively manage and overcome procrastination.


We do this by examining your thoughts, emotions, and sometimes your past experiences, to gain insight into the factors that contribute to procrastination which often stems from negative beliefs and thought patterns. We can help you challenge and reframe these via cognitive-behavioural therapy (CBT) techniques, promoting more positive, realistic, and productive thinking.


We might work on enhancing motivation and goal setting by helping you clarify your values, goals, and aspirations. By exploring your intrinsic motivation and aligning your tasks with your values, you can cultivate a sense of purpose that supports consistent action and minimises procrastination.


Building self-confidence and self-efficacy might also be useful. Therapy, will help you develop self-confidence and belief in your abilities to overcome challenges and accomplish tasks. By enhancing your self-efficacy, you can reduce self-doubt and increase your willingness to take action.


If perfectionism and fear of failure are your concerns, we will challenge perfectionistic tendencies and help you manage the fear of failure that contributes to procrastination. You may wish to understand how this developed, we can help you explore this in a deeper way, via a psychodynamic approach. We can also guide you in setting realistic expectations and adopting a growth mindset that embraces learning from mistakes.


Psychotherapy can also assist in the cultivation and development of self-awareness and mindfulness. This can help you recognise and interrupt procrastination patterns. By becoming more present and attentive, you can better observe your thoughts, emotions, and behaviours, making it easier to redirect your actions towards more productive tasks.


We will also provide you with accountability and support. Your therapist will provide a supportive and non-judgmental space where you can discuss your challenges, progress, and setbacks. We will offer guidance, encouragement, and accountability, helping you stay focused and committed to overcoming procrastination.

What Causes Procrastination?How Phinity Can Help


Clients' Common Questions

See What Our Clients Say

Alex G
4 days ago
My therapist was highly professional and courteous, instantly putting me at ease right from the start of our session.
Read More
3 weeks ago
The therapist provided the support and guidance I required at this moment. I'll certainly be suggesting her to others.
Read More
1 month ago
I've always been hesitant about therapy, but Phinity changed my perspective entirely. From the moment I walked in, I felt welcomed and understood. The therapists are so easy to talk to and have a knack for making you feel seen and heard. Their approach is truly holistic, addressing both my mental and emotional well-being. I couldn't be happier with my experience. Five stars all around.
Read More
1 month ago
Phinity Therapy has been a game-changer for me. The personalized care and compassion I received were exactly what I needed. The environment is so calming. They really made me feel heard and supported. I can't recommend them highly enough. Five out of five stars without a doubt.
Read More
7 months ago
Highly recommend for therapy. Life-changing experience!
Read More
7 months ago
Professional, empathetic, and effective therapy.
Read More
James M
8 months ago
I can't thank Phinity Therapy enough for their support and expertise.
Read More
A a
11 months ago
Thanks Rehanna, I feel the best I've felt in YEARS and I've had a few therapists before so that's a credit to you.
Read More
R t
1 year ago
Really grateful for Rehanna's help, and for listening to me, it's really helped.
Read More
J s
1 year ago
Thank you, I feel progress after every session.
Read More
Book Your Free Consultation