You’ve had that nagging to-do on your list for weeks. Maybe it’s a work project you keep pushing back or the taxes you still haven’t done. Whatever it is, you know you should get it done, yet somehow it never quite makes it to the top of your priority list. Sound familiar? If so, you’re definitely not alone. Procrastination gets the best of all of us sometimes, even with important or time-sensitive tasks. But how do you know when your procrastination has gone from the occasional cops to a more troublesome pattern?
This list will help you identify the top signs that you may be putting things off more often than you should. Get ready to take a hard look at your habits and behaviors to see if you recognize yourself in these common procrastination pitfalls.
Table of Contents
Why People Procrastinate
Have you ever found yourself avoiding that impending deadline by aimlessly browsing social media? You’re not by yourself. Although procrastination is a widespread human behavior, why does it happen? We put things off for a variety of reasons, most of which are connected to our feelings and the way we view the job at hand:
- Emotional Avoidance: We put off tasks to stave off unpleasant emotions like boredom, overwhelm, or worry. While social media scrolling offers a momentary distraction, the undone work eventually becomes more apparent.
- Perfectionism: The crippling anxiety that something won’t be done properly might be experienced. Even if a job is never finished, we may put it off because we fear it won’t be good enough.
- Feeling Overwhelmed: Taking on a big, complicated endeavor might be intimidating. As a coping mechanism for uncertainty, procrastination might result from not knowing where to start.
- Task Aversion: Some jobs are just tedious or disagreeable. Despite the delight of a clean place, cleaning the house cannot be as enticing as watching a hilarious video. We frequently underestimate the amount of time a task will require, which gives us a false sense of security and causes us to put it off until the very last minute. Deadlines may be missed, or hurried work may result from this.
- Decision Fatigue: We make a lot of decisions during the day, ranging from what to eat for breakfast to which emails to respond to first. Procrastination might result from this decision fatigue since we lack the willpower to decide what task to take on next.
- Believing in Pressure Performance: Some people tell themselves that they perform better when there is a deadline approaching because they thrive under pressure. Although this may be the case in the short term, over time the tension and worry can have a negative effect and result in burnout.
- Additionally, there is evidence connecting procrastination to underlying mental health issues, including anxiety and ADHD.
Understanding why we procrastinate is the first step to overcoming it. By recognizing our emotional triggers and breaking down large tasks into manageable steps, we can take control of our time and achieve our goals.
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Procrastination Examples
Procrastination is a common behavior that involves delaying tasks or decisions. Examples of procrastination include waiting until the last minute to start assignments, paying bills past their due date, and avoiding medical appointments. This behavior can lead to increased stress and reduced productivity. Understanding the causes and implementing strategies to overcome procrastination can significantly improve one’s efficiency and well-being.
1. You Constantly Check Social Media
We all do it—scroll through social media when we have a task we’re avoiding. If you find yourself mindlessly checking platforms like Facebook, Instagram or Twitter instead of tackling that important work project or studying for an exam, it’s a sign your procrastination levels are high.
You lose track of time. Before you know it, 30 minutes have passed and you’ve accomplished nothing productive. Social media is designed to keep you engaged, so it’s easy to go down a rabbit hole of cat videos, travel photos and political rants. Make a rule not to check social accounts during work or study periods.
You feel a dopamine rush. Getting likes and comments on social posts gives you a little burst of feel-good dopamine, which can be addictive. The problem is that the dopamine rush wears off quickly, leaving you wanting more distraction and less motivated to do what really needs to get done. Limit social media to 30 minutes a day maximum to avoid dopamine overload.
You use it as an escape. If you find yourself mindlessly scrolling through social feeds to avoid thinking about or dealing with something stressful in your real life, it’s a sign you’re using it as a form of escapism. While a little distraction is fine, too much can prevent you from being productive and addressing issues that need your attention. Log off and deal with what’s really bothering you.
The next time the urge to check social media hits when you should be working or studying, do yourself a favor and log off. Your future productive, motivated self will thank you. Now stop reading and get to work!
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2. Your to- Do List Never Gets Shorter
If your to-do list is constantly growing but never shrinking, that’s a sign you’ve become a master procrastinator. You add more tasks faster than you complete them. You find yourself moving unfinished items to the next day, and the next day, and the next. Before you know it, you’re overwhelmed by the sheer number of things left undone.
You have trouble starting important tasks. Big, complex projects seem too daunting, so you avoid them in favor of doing little things that don’t really matter. You tell yourself you’ll feel more motivated tomorrow, next week, after your vacation – but tomorrow never comes.
You’re easily distracted. Your phone pings and you instantly check it. A friend messages you and you end up chatting for an hour. You sit down to work but then remember you need to do laundry, pay bills, walk the dog or whatever else helps you procrastinate.
You feel stressed and guilty. The more you put things off, the more stressed and guilty you feel. But instead of using that anxiety to motivate yourself, you simply procrastinate more to avoid those unpleasant feelings. It becomes a vicious cycle that’s hard to break.
The good news is that you can overcome procrastination by building better habits and learning strategies to gain control of your time and productivity. Start small by picking one thing on your to-do list and getting it done today. Build momentum from there and watch your list start shrinking at last. You’ve got this—now stop reading and get to work!
3. You Spend More Time Thinking About Tasks Than Doing Them
Your to-do list is endless. You keep adding more tasks but rarely cross any off. At this point, your list is more of a work of fiction than an actual schedule. The truth is, procrastination is causing you to spend more time planning and dreading your responsibilities than actually tackling them.
You overthink things. When you have a task to complete, you agonize over every little detail instead of just diving in. You tell yourself you need to wait for the “right moment” or the “right frame of mind” before getting started. But the longer you wait, the more you overcomplicate things in your mind. Perfectionism is the enemy of progress.
You feel overwhelmed before even beginning. Just the thought of everything on your plate leaves you feeling stressed and anxious. But the only way to eat an elephant is one bite at a time. Don’t look at your tasks as one huge, insurmountable challenge. Break them into small, concrete steps and focus on accomplishing one thing at a time. Momentum builds from there.
You procrastinate as a means of avoidance. If there are certain responsibilities you don’t want to face, it’s easy to fill your time with busy work to avoid them. But those dreaded tasks aren’t going away. The sooner you tackle them, the sooner you can cross them off your list. Rip the Band-Aid off and just get started. You’ll feel so much better once you do.
The bottom line is that procrastination is really about managing your mindset and motivation. Make the choice to stop overthinking and just dive in. Focus on progress, not perfection. Break big tasks into small steps. And remember, avoiding your responsibilities will only make them seem more ominous and unachievable. Take a deep breath and just get going. You’ve got this!
4. You Always Find Excuses Not to Start Tasks
Do you find yourself constantly making up reasons why you can’t begin working on important jobs or responsibilities? If so, you may be an expert procrastinator.
You’re tired; you don’t feel like it right now. Feeling a little drowsy or lacking motivation is no reason to put off getting started. Take a quick walk around the block to boost your energy and focus. Once you dive in, you’ll often find yourself gaining momentum.
You Don’t Have Enough Time. This is a common excuse, but the truth is you can accomplish a lot in just 15 or 30 minutes. Do a little at a time rather than doing nothing at all. Get started and you may discover you have more time than you realized.
You’re Waiting For The “Right” Moment. The “right” moment may never come, so stop waiting for perfect conditions and just begin. Take the first small step, like organizing your notes or workspace. Getting the ball rolling is often the hardest part, so push past the resistance and start.
You Work Better Under Pressure. While some people thrive when up against a tight deadline, chronic procrastination is not an effective long-term strategy. Waiting until the last minute often means rushing and producing lower quality work. You’ll feel less stressed if you break big projects into smaller milestones and work at a steady pace.
You’re A Perfectionist. Perfectionism can paralyze you and prevent you from starting. Remind yourself that done is better than perfect. Your first draft does not have to be flawless. Start working and you can make improvements and refinements along the way. The key is simply getting started.
No more excuses! Make the choice to begin and you’ll build momentum and motivation along the way. Stop procrastinating and start achieving.
5. You Prefer Easy, Fun Activities Over Important Ones
If your to-do list is filled with urgent but dull tasks like paying bills or cleaning the house, yet you find yourself binge-watching shows or gaming instead, you’re likely procrastinating. Our brains are wired to seek out pleasurable experiences, so it’s normal to want to avoid boring or difficult chores. However, procrastination becomes problematic when important responsibilities are repeatedly pushed aside in favor of leisure activities.
You’d rather scroll through social media than work on your resume. Updating your resume or working on a key work project may not be as engaging as browsing cute animal videos, but procrastinating will only make you feel more stressed and unprepared later on. Try breaking big tasks into smaller steps to make them feel more achievable. For example, set a timer to work on your resume for just 15-30 minutes a day. Some progress is better than none!
Household chores keep getting ignored for fun hobbies. It’s easy to put off mundane tasks like cleaning, laundry or yardwork when you’d rather be pursuing a hobby, hanging out with friends or simply relaxing. However, returning home to a messy living space filled with chores you’ve procrastinated on is frustrating and stressful. Try scheduling in time for chores and hobbies each day so you can enjoy both without feeling guilty.
You have a pile of unread important emails but you’re on social media. If your inbox is overflowing but you find yourself mindlessly scrolling through social media, you’re likely procrastinating out of avoidance. Take a few deep breaths to build up your motivation, then tackle your emails one by one. Start with any urgent unread messages, then work your way through the rest. You’ll feel so much relief once that looming task is complete! Staying on top of your communications will help reduce stress and prevent future procrastination.
The key is recognizing these signs of procrastination and making a plan to overcome them. Start with small, manageable steps and build up your motivation and productivity over time through practice and self-care. You’ve got this!
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6. You Wait Until the Last Minute to Complete Projects
Do you frequently find yourself scrambling to finish tasks right before the deadline? That’s a sure sign you’re prone to procrastination.
You struggle to get started. When you have a new project, you feel overwhelmed by how much there is to do. It seems easier to put it off until you have more time, except that time never comes. Before you know it, the deadline is looming and you’re rushing to get it done. Starting is often the hardest part, so break big projects into smaller milestones. Pick a small piece to dive in-you’ll build momentum and motivation.
You get distracted easily. There are so many diversions to grab your attention-social media, chores around the house, your Netflix queue. When you sit down to work on something important, little things constantly sidetrack you. Turn off notifications on your devices and try to minimize interruptions. The more focused you can be, the more you’ll get done.
You’re not great with time management. Do you know exactly how long tasks will take or how much time you have available to work on them? Poor time management skills lead to poor planning and unrealistic deadlines. Make schedules and timelines for yourself, block off time for important work, and learn to estimate how long things will take. The more you practice good time management, the less likely you’ll be caught off guard by deadlines.
The truth is, procrastination is often the result of poor work habits and time management skills. But you can overcome it by building better discipline, learning to break down big tasks, improving your focus, and keeping realistic deadlines. Start today by tackling that one thing you’ve been putting off—you’ll build momentum and make progress before you know it.
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Conclusion
Chronic procrastination can have significant negative impacts on a person’s mental and emotional well-being. It is often associated with increased stress, anxiety, and depression, as well as feelings of guilt, shame, and diminished self-worth. Additionally, it can lead to job overwhelm, burnout, and can negatively affect personal relationships and overall life satisfaction. Addressing this behavior is crucial for improving mental health and productivity.
References
- Speaking of Psychology: Why we procrastinate and what to do about it, with Fuschia Sirois, PhD, is an audio podcast
- Procrastination: What It Is, Why It’s a Problem, and What You Can Do About It. By Fuschia M. Sirois. Publication date: July 2022
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