The psychology of procrastination: causes and solutions

The Psychology of Procrastination: Causes and Solutions

Procrastination is a habit that plagues many people. It is the act of delaying a task or decision until a later time, often resulting in a rush to finish the task at the last minute. Procrastination can have negative consequences, such as missed deadlines, decreased productivity, and increased stress. This article will explore the causes of procrastination and offer solutions for overcoming this habit.

Causes of Procrastination

Understanding the causes of procrastination is key to combating this habit. Below are some of the most common causes of procrastination:

  • Fear of Failure - Many people put off tasks because they are afraid of failing or making mistakes.
  • Perfectionism - Some procrastinators are perfectionists who want everything to be just right before they start a task.
  • Lack of Motivation - Others simply lack the motivation to start a task or do not find it interesting.
  • Overwhelmed - People may delay a task if they feel overwhelmed or do not know where to start.
  • Distractions - Procrastination can also be caused by distractions, such as social media or television.

Identifying the cause of procrastination can help you develop a plan to overcome this habit.

Solutions for Procrastination

There are several strategies that can help you overcome procrastination. Below are some solutions that may work for you:

  • Set Goals - Setting specific goals with deadlines can motivate you to start and complete a task.
  • Break Tasks into Smaller Steps - Breaking a large task into smaller steps can make it feel less overwhelming.
  • Use a Timer - Using a timer can help you stay focused and motivated. Set a specific amount of time to work on a task before taking a break.
  • Eliminate Distractions - Identify and remove any distractions that may be causing you to procrastinate.
  • Get Organized - Having a clean and organized workspace can help you stay focused and motivated.
  • Ask for Help - If you are feeling overwhelmed or unsure of how to start a task, ask for help from a coworker, friend, or family member.
  • Reward Yourself - Set up a reward system for completing tasks. This can be as simple as taking a break or treating yourself to something you enjoy.

Using one or more of these solutions can help you overcome procrastination and increase productivity.


Procrastination is a habit that can be difficult to overcome, but it is possible with effort and commitment. Understanding the causes of procrastination and using one or more solutions can help you break this habit and increase productivity. Remember to be patient with yourself and celebrate small successes along the way. With time and practice, you can overcome procrastination and achieve your goals.