procrastinates

Procrastination is the voluntary delay of an intended action despite expecting to be worse off as a result. It refers to a lapse in self-regulation rather than a lack of ability, and it can involve postponing tasks, decisions, or plans across various domains such as work, study, and personal life. Procrastination is distinct from laziness, which implies a lack of effort or motivation in general.

Researchers attribute procrastination to a combination of motivational, emotional, and cognitive factors. Task aversiveness, perceived difficulty, and fear of failure can trigger avoidance. Initiation anxiety, perfectionism, and low self-efficacy contribute as well. People may delay to regulate short-term mood or to avoid discomfort, even when the long-term consequences are understood.

Chronic procrastination can impair performance, increase stress and health problems, and create a cycle of guilt and rumination. It is commonly reported across age groups and cultures, with varying intensity and patterns. Procrastination may be situational or trait-based, the latter sometimes referred to as a procrastinatory tendency or trait procrastination.

It can occur in tasks with high or low intrinsic interest, but is particularly common for tasks perceived as tedious, risky, or uncertain. Distinguishing procrastination from strategic delay or simply taking a planned break is important in assessment.

Several evidence-based strategies are used to reduce procrastination. These include breaking tasks into smaller steps, setting specific deadlines, creating implementation intentions, using external accountability, and employing time-management techniques such as the Pomodoro method. Cultivating self-compassion, reducing perfectionism, and aligning tasks with values may also help resist postponement.