Not all procrastination is the same.
Procrastination is usually described as delaying a task, even when we know that doing so may create problems for us later. The reasons behind that delay can be very different. Here are five common causes.
Case 1 — Poor planning
Underlying problem: Lack of organisation
Typical thought:
“I have so much to do that I do not even know where to start.”
What is happening?
Someone with many competing tasks, no prioritisation system, and no clear workflow may struggle to decide what to do first. The issue is organisational rather than emotional.
What may help:
Develop stronger time-management skills by learning how to prioritise tasks, plan effectively, and allocate dedicated time for important activities.
Case 2 — Lack of clarity about the task
Underlying problem Lack of clarity about the task
Typical thought:
“I know this is important, but I am not entirely sure what I am supposed to do.”
What is happening?
Some tasks remain unfinished because the path forward is unclear. The person knows the task is important but is uncertain about what needs to be done first, what good performance looks like, or how to proceed.
What may help:
- Clarify expectations and define what a successful outcome would look like
- Gather the information you need and ask questions
- Seek guidance from someone familiar with the task, if needed
Case 3 — Unrealistic workload
Underlying problem: Insufficient time or resources
Typical thought:
“No matter how hard I work, there simply are not enough hours in the day.”
What is happening?
A person facing an unrealistic workload may not be procrastinating at all. When the available time (e.g., 12 hours of work but only 8 hours available) and resources (e.g., staffing or support) are limited, the task will remain unfinished regardless of effort.
What may help:
- Reassess priorities
- Delegate where possible or reduce commitments
- Negotiate deadlines
Case 4 — Emotional avoidance
Underlying problem: Avoiding discomfort
Typical thought:
“I will do it later, when I feel more comfortable, confident, or ready.”
What is happening?
Fear of criticism, uncertainty, or worry about making mistakes can lead to repeated postponement of the task as a way of avoiding the discomfort it evokes. The temporary relief that follows reinforces the pattern of procrastination.
What may help:
Learn emotion-regulation skills so you can manage difficult emotions and take action even when discomfort is present.
Case 5 — Delayed rewards
Underlying problem: The benefits feel too far away
Typical thought:
“I know exactly what to do, but I prefer to focus on things where I can see progress quickly.”
What is happening?
The task is clear, manageable, and not particularly difficult. The challenge is that the benefits of completing it feel distant, while the rewards of doing something else are immediate.
What may help:
- Break large projects into smaller milestones
- Set intermediate deadlines
- Create small rewards for progress along the way
Understanding Your Procrastination
As we can see, the same behavioural outcome — delaying a task — can arise from very different causes. And in some cases, as in Case 3, it may not even be procrastination at all.
This matters because different causes require different solutions. A person may have good emotion-regulation skills, yet those skills will not help much if the real issue is poor time management. Equally, knowing effective time-management strategies may not be enough if anxiety, self-doubt, or fear of failure make them difficult to put into practice.
Which case best describes you:
☐ Case 1 – Poor Planning
☐ Case 2 – Lack of Clarity
☐ Case 3 – Unrealistic Workload
☐ Case 4 – Emotional Avoidance
☐ Case 5 – Delayed Rewards
☐ A combination of several
The more accurately we understand what is driving our behaviour, the more likely we are to choose a strategy that addresses the actual issue and helps us move forward.
This process begins with awareness. After all, it is difficult to solve a problem if we are not clear about what is actually driving it.
Need a Helping Hand?
EQness offers psychotherapy, coaching, and workplace wellbeing training in Sydney, supporting individuals and organisations to manage stress, strengthen emotional regulation, and improve wellbeing and performance.
If stress, exhaustion, or burnout are affecting your life or work, please do not hesitate to reach out. We are here, to help.
References
Sirois, F., & Pychyl, T. (2013). Procrastination and the priority of short-term mood regulation. Social and Personality Psychology Compass, 7(2), 115–127.
Zhang, S., Liu, P., & Feng, T. (2019). To do it now or later: the cognitive mechanisms and neural substrates underlying procrastination. WIREs Cognitive Science, 10(4), e1492.