Procrastination is the voluntary but unnecessary delay of an important task, despite knowing that this delay will likely have negative consequences. It’s not about being lazy or unmotivated, it’s about the psychological and emotional factors that cause us to put things off.

So, let's improve your mental health and wellbeing by digging in and getting a handle on what's going on and what you can do about it.

Types of Procrastinators

The Thrill Seeker: Also known as the positive procrastinator, this person thrives under pressure, intentionally delaying tasks to create a sense of urgency. They believe they work best when the clock is ticking.

The Avoider: This passive procrastinator delays tasks to avoid judgment or negative emotions. It’s not just the task they’re avoiding, but the uncomfortable feelings the task might evoke, such as fear of failure or inadequacy.

The Indecisive Procrastinator: Struggling with making decisions, this type of procrastinator gets stuck in analysis paralysis. They ruminate over multiple options, fearing that making the wrong choice will lead to failure.

These different types of procrastination are linked by underlying emotional drivers. For some, it’s the thrill of last-minute pressure, while for others, it’s the fear of judgment or failure that keeps them stuck in a cycle of delay. The mental clutter and looping patterns take up space and energy that kill effectiveness and suck up energy—even if it's fairly unconscious.

The Emotional Side of Procrastination

At its core, procrastination is less about time management and mental health and more about emotional regulation. When we procrastinate, we often avoiding negative feelings like anxiety, frustration, or self-doubt. This emotional avoidance creates a temporary sense of relief, reinforcing the pattern of procrastination. The relief is short-lived, and the task remains, often leading to a cycle of guilt and further delay.

Emotions may be at the core, but the impact leads to psychological disruption, which is all about your mental health. Understanding what's going on is a step in developing self-awareness. Then you can intentionally choose with clarity to take actions to create different outcomes.

Breaking the Cycle: Four Key Reasons for Procrastination

Overwhelm: When a task feels too big or complex, it can be paralyzing. To overcome this, break the task down into smaller, more manageable steps. Another way to think about it is to simply take that first step, just the first one. David Whyte has a remarkable and simple poem for this idea, called "Start Close In," which you can listen to here.

Perfectionism: The fear of not meeting high standards can lead to procrastination. Instead of striving for perfection, aim for “good enough.” Visualize the completion of your task positively and remind yourself that it doesn’t have to be flawless.

Fear of Failure: This fear can cause us to avoid tasks where we might be judged or criticized. To combat this, focus on doing your best rather than worrying about others’ opinions. Visualize success, but also learn to detach from the outcome.

Lack of Prioritization: When you have competing priorities, it’s hard to know where to start. Some people find success by tackling the hardest tasks first, while others build momentum by starting with easier tasks. Find what works best for you.

A Framework for Overcoming Procrastination: WAIVER

To help you combat procrastination, we’ve developed a seven-step framework called WAIVER:

When and How Long: Set a specific time to start the task and estimate how long it will take. This clarity can reduce the overwhelm and create a sense of urgency. Want to dive in deeper on the science behind this idea? Check out Daniel Pink's best seller, When: The Scientific Secrets of Perfect Timing.

Attach Meaning: Connect the task to your deeper “why.” If a task doesn’t hold meaningful value, consider eliminating it.

Interruption-Free Space: Create a workspace where you won’t be interrupted, especially for tasks that require deep focus.

Value Yourself: It's not just about "maximizing your efficiency" and becoming productive by finding a good system. No, it's about valuing yourself so you can have good boundaries and improved mental health with deeper self-compassion. Don't beat yourself up, just develop a system that helps you focus and minimizing distractions. Cal Newport's work hammers home this idea in book after book.

Enlist External Help: Don’t hesitate to ask for support. Whether it’s accountability or encouragement, external help can keep you on track.

Reward Yourself: Use the Premack Principle to motivate yourself — reward yourself with something enjoyable after completing a challenging task.

Final Thought

Procrastination isn’t just a bad habit. It’s a signal that something deeper is going on. By understanding the emotional roots, how they connect to your mental health and wellbeing, and using the WAIVER framework, you can break the cycle and start taking meaningful action toward your goals.