The 7 Types of Procrastination
Ever blamed yourself for being lazy when you just couldn't start that important task? I get it, it’s what we’re constantly told in society – if you’re not doing something you’re lazy. But procrastination is so much deeper than that It comes in different forms, each needing its own approach.
Very often I work with client\s who believe procrastination is a character flaw, a sign of laziness, poor discipline or lack of motivation. They’ve usually been told this by others too. Further adding to the shame and self-criticism that makes taking action even harder.
The thing is procrastination isn’t a personal failing, it’s actually a valuable piece of information. The more I help my clients see it like that, the more they’ve been able to change and overcome these patterns. Let me explain!
Procrastination: A Protective Mechanism
At its core, procrastination is rarely about time management or discipline. It's about emotion management. We delay tasks that trigger uncomfortable feelings – anxiety, boredom, frustration, self-doubt or overwhelm.
Think about it: we rarely procrastinate on activities we find pleasant or immediately rewarding. It's the tasks that bring up difficult emotions that we tend to avoid.
If you view it this way, you’ll understand procrastination is actually a (misguided) form of self-protection. Your brain is trying to protect you from these uncomfortable feelings by encouraging you to avoid the tasks that trigger them.
Understanding the specific type of procrastination you're experiencing is the first step to breaking free from it. Here are the main types I see time and time again working with clients:
1. Avoidance Procrastination
This happens when we delay tasks that trigger negative emotions like anxiety, boredom or frustration.
How it shows up: You find endless distractions when facing tasks that make you uncomfortable. You might clean your entire apartment to avoid working on your taxes or suddenly remember "urgent" emails to send when it's time to start that challenging project.
The underlying emotions:
Anxiety about doing the task incorrectly
Fear of failure or negative feedback
A strong dislike of tedious tasks
Resentment about having to do something you don't want to do
The solution: Break the task into tiny steps and commit to just the first one. Start that to build momentum and have a dopamine hit of ticking something off.
Other helpful approaches for avoidance procrastination:
The five-minute commitment (promise to work on the task for just five minutes)
Reward pairing (combine the unpleasant task with something enjoyable, like listening to your favourite podcast while organising files)
Scheduling shorter work periods (20 minutes of focused work is better than a planned 2 hour session that never happens)
2. Perfectionist Procrastination
This is when we delay starting because we're afraid the result won't be perfect.
How it shows up: You spend excessive time planning, researching or preparing, but struggle to actually begin the creation phase. Or you start but get stuck in endless revisions and tweaking, never feeling ready to complete or share your work.
The underlying emotions:
Fear of judgment or criticism
Anxiety about not meeting impossibly high standards
Identity concerns ("If this isn't excellent, what does that say about me?")
Fear of visibility and exposure
The solution: Embrace the concept of the "ugly first draft." Give yourself permission to create something imperfect that you can improve later.
Other helpful approaches for perfectionist procrastination:
Set artificial deadlines with accountability
Create "good enough" criteria before beginning (deciding in advance what constitutes acceptable work)
Practice sharing work that isn't perfect in low-stakes situations
Focus on progress rather than perfection with daily small targets
3. Decision Paralysis Procrastination
This occurs when we have too many options or no clear criteria for choosing between them.
How it shows up: You find yourself stuck at choice points, unable to commit to a direction. This might look like endlessly researching options, creating extensive pros and cons lists or seeking everyone's opinion without coming to a conclusion.
The underlying emotions:
Fear of making the wrong choice
Anxiety about missed opportunities
Overwhelm from too many possibilities
Uncertainty about your own preferences or criteria
The solution: Set clear decision parameters and deadlines.
Other helpful approaches for decision paralysis:
Use the "reversible vs. irreversible" framework (spend less time on easily changed decisions)
Implement the "1-10 scale" (only spend significant time on decisions that rank 8 or above in importance)
Try the "what would I advise a friend?" perspective shift
Use structured decision-making tools like a weighted criteria matrix for truly important choices
4. Meaning Deficit Procrastination
Sometimes we procrastinate because the task doesn't connect to anything meaningful in our lives.
How it shows up: You constantly push certain tasks to the bottom of your list, despite having the time and skills to complete them. These tasks feel like empty obligations that you resent or see no purpose in doing.
The underlying emotions:
Apathy and disengagement
Resentment about meaningless busywork
Disconnection from your deeper values
Boredom and lack of stimulation
The solution: Find the bigger "why" behind the task or redesign it to align with your values.
Other helpful approaches for meaning deficit procrastination:
Ask "How does this task serve something I genuinely care about?"
Find creative ways to connect mundane tasks to your core values
Delegate or eliminate tasks that truly don't align with your values
Transform the task by adding elements of meaning (like listening to a podcast/audiobook while doing a meaningless task)
5. Rebellious Procrastination
This happens when we resist tasks that feel imposed on us, even if we're the ones who set them!
How it shows up: You find yourself mysteriously resistant to tasks you logically want to complete. The more you "should" do something, the less you want to do it. You may even sabotage your own plans and routines.
The underlying emotions:
Resistance to feeling controlled (even by yourself)
Resentment of obligations and "shoulds"
Desire for autonomy and freedom
Reaction against rigid structures
The solution: Give yourself choice within constraints. Instead of "I must exercise at 7 AM," try "I'll choose to move my body sometime before noon."
Other helpful approaches for rebellious procrastination:
Switch from “I have to” to "I get to"
Create flexible frameworks rather than rigid schedules
Build in legitimate choice ("I'll either work on the presentation or organise the client files, it’s my choice")
Address the underlying need for autonomy in other areas of your life
6. Emotional Procrastination
This form occurs when we avoid tasks that might trigger difficult emotions or uncomfortable states.
How it shows up: You delay activities that might bring up sadness, vulnerability, conflict or other challenging feelings. This often appears around interpersonal tasks like difficult conversations, emotional processing or situations that might trigger past wounds.
The underlying emotions:
Fear of being overwhelmed by feelings
Anxiety about emotional vulnerability
Concern about others' reactions
Discomfort with uncertainty
The solution: Acknowledge the emotional component directly and create safety around it.
Other helpful approaches for emotional procrastination:
Journal about the emotions you're avoiding before tackling the task
Create a post-task self-care plan
Use grounding techniques to stay present with difficult emotions
Seek support from a trusted friend or professional
7. Physical State Procrastination
Sometimes what looks like procrastination is actually your body telling you it lacks the physical resources to take on a demanding task.
How it shows up: You fully intend to tackle important work but find yourself unable to focus, easily distracted or too mentally foggy to make progress. This form of procrastination often follows periods of poor sleep, inadequate nutrition or high stress.
The underlying issues:
Sleep deprivation
Poor nutrition or dehydration
Excessive stress or unprocessed trauma responses
Underlying health conditions affecting energy or cognition
The solution: Address the physical needs first, then tackle the task.
Other helpful approaches for physical state procrastination:
Match demanding tasks to your natural energy cycles
Create better sleep, nutrition and movement routines
Take genuine breaks that restore energy rather than deplete it
Consider whether medical support might be helpful for persistent issues
Breaking Your Personal Procrastination Pattern
Recognising your personal procrastination pattern is the first step. Here's a process to help you break free:
1. Identify your procrastination type When you notice yourself procrastinating, get curious. Ask:
What emotions come up when I think about this task?
What am I telling myself about this task or about my ability to do it?
What would feel most supportive right now?
2. Address the root cause with targeted strategies Once you've identified your type, try the specific strategies that address the actual problem.
3. Start with tiny steps No matter what type of procrastination you're experiencing, the path forward begins with a step so small it feels almost laughably easy. This bypasses the threat response that triggers procrastination in the first place.
4. Practice self-compassion Harsh self-criticism only reinforces procrastination by adding another layer of difficult emotions to avoid. Try speaking to yourself as you would to a good friend who is struggling.
5. Celebrate movement Acknowledge and celebrate each step, no matter how small! This builds positive associations that make future action easier.
Creating a Procrastination-Resistant Life
While task-specific strategies are helpful, there are broader approaches that can reduce procrastination across your life:
Design your environment for action Remove friction from tasks you want to do and add friction to distractions. This might mean:
Preparing your workout clothes the night before
Using website blockers during work hours
Creating dedicated spaces for different activities
Keeping supplies for important projects visible and accessible
Build your self-regulation capacity Like a muscle, our ability to manage difficult emotions and stay on task can be strengthened through:
Regular meditation or mindfulness practice
Adequate sleep and nutrition
Stress management techniques
Gradual exposure to challenging situations
Develop metacognitive awareness Learn to observe your thoughts and feelings about tasks without being controlled by them. This creates space to choose a response rather than react automatically.
Address deeper issues Sometimes persistent procrastination points to larger underlying issues that might benefit from professional support, such as:
Undiagnosed ADHD or executive function challenges
Anxiety or depression
Trauma responses
Developmental gaps in emotional regulation
Remember…
Recognising your personal procrastination pattern doesn't magically eliminate it but it does give you a path forwards. Instead of beating yourself up for procrastinating, remember everyone does it, it is a natural human response to avoid something you don’t want to do. Show yourself compassion and move forwards one step at a time.
You’ve got this!
If you want to know how I can help you overcome your unconscious blocks, like procrastination, then book a free discovery call now, I would love to support you.
