5 Types of Procrastination and How to Overcome Each One

When a big deadline looms or we feel overwhelmed, we might delay a task because it feels easier to avoid negative emotions in the moment. However, when procrastination becomes our default strategy, it can negatively affect our lives. Therefore, it’s essential to understand the different types of procrastination and procrastination personality types.

To help manage this phenomenon, researchers have identified different types of procrastination and varied motivations for delaying or avoiding tasks. In this post, we’ll discuss five of the most common procrastination styles. We’ll also share examples of and strategies for managing each one, though it’s important to note that styles might overlap at times.

What your procrastination style says about you

Procrastination is not a new phenomenon, but in a digital world, we might find even more ways to put off tasks, with unproductive activities like doomscrolling. To find ways to manage procrastination, we first need to understand our motivations for doing it in the first place. When we can identify the styles that resonate with us, we can then find ways to address our avoidance.

Here are five of the most common types of procrastination:

1. The Perfectionist

The perfectionist is so preoccupied with doing a task “perfectly” that they sometimes don’t start or complete it because they don’t feel that it meets the high expectations they set for themselves. 

For example, perfectionists might spend a long time working on the introduction to an essay, and not allow enough time to complete the rest of it. However, it’s essential to note that this level of “perfection” is often only their own perception, and not necessarily based on other people’s actual expectations.

The key to managing this kind of frustration is to recognise that your high standards are your own and to set more realistic, achievable goals. Setting time limits for tasks and focusing on progress instead of perfection can help. Learning to make mistakes and manage the consequences can also be empowering. 

2. The Dreamer

The dreamer has many great ideas and plans, but struggles to execute on tasks because they get frustrated by the practical realities of doing the work. For example, a dreamer might invest in fitness gear and equipment but never actually use it, as they only see the end goal of being fit and looking good and struggle to do the work to get there. 

To address this type of procrastination, it’s crucial to focus on specific goals and take the time to achieve them by setting realistic, achievable targets. It can also be helpful to identify the benefits of completing a task, which can motivate you to do it. When it comes to getting fit, incremental fitness goals, such as being able to run for 1km, can be more helpful than “get fit” or “look good”.   

3. The Worrier

The worrier is so preoccupied with the possibility of things going wrong that they will struggle to start or finish a task. Afraid to step out of their comfort zone, they will resist taking risks, making decisions, or doing anything unfamiliar. For example, a worrier might have developed a brilliant business idea but is too afraid to submit it because they fear increased expectations or workload. 

To address this procrastination style, try the “Swiss cheese” approach, where you spend time “poking holes” into a project, which can be a good way to make an attempt and get going. Breaking tasks down into smaller microtasks can make them feel less overwhelming, and you will gain confidence as you achieve them and make progress.

4. The Thrill-Seeker

The “thrill seeker” procrastinates for adrenaline and feels they need pressure to perform, which may work in the short term but can be destructive to mental and physical health in the long run. This style may appeal to those looking for an adrenaline rush, but it doesn’t mean the job gets done well in the end. For example, a thrill-seeker may delay working on a project until the last minute, and then end up pulling an all-nighter to get it done. 

To address this, thrill-seekers can learn to seek thrills in other activities and to see tasks as opportunities to learn and grow, not just as activities to check off a list. You can also reward yourself for starting tasks earlier. While people can get away with all-nighters when they are younger, as an adult, these types of crises affect others, so taking this into account can help you plan better.  

Productivity tools, such as the Pomodoro technique, can also help you complete tasks by breaking them into intervals, or “chunks,” and rewarding yourself after completing a set number of them.

5. The Avoider

The avoider procrastinates due to fear and discomfort. Overall, avoiders struggle to regulate the emotions that come up around a given task, which is very common. For example, an avoider can spend hours cleaning the house, but struggles to focus on urgent tasks, such as studying for a test or completing an essay. 

To manage this style, the Swiss cheese approach, as mentioned above, can be helpful. By spending even five minutes on a task, you can get through the initial fear of starting it. Listening to music while working can also help, or, as with the worrier procrastination type, breaking tasks down into even ridiculously small chunks can help them seem less overwhelming.

Which type are you?

If you’re wondering what type of procrastinator you are, take a look at the list of excuses below, which will give you insight into why you might be avoiding a task:

1. “I’m not ready” = perfectionist.
2. “I’m waiting for the right mood to start” = dreamer.
3. “I’m not sure if I should start. What if it leads to more stress?” = worrier.
4. “I don’t feel like doing it now, I always do my best work under pressure anyway” = thrill-seeker.
5. “I’ll get to that eventually, but I have to do these other things first” = avoider.

General tips for managing procrastination

Getting insight into the above procrastination personality types can be very helpful in addressing the most common reasons why people procrastinate. However, many people may not fit into just one of these categories, and there may be other reasons why a person procrastinates.

The above suggestions help address some of the more common ways people delay starting tasks. But, there might be underlying issues that cause people to procrastinate, such as trauma, cultural factors and relational challenges. If you feel like procrastination is starting to affect your quality of life and relationships, it’s essential to seek support from a qualified mental health practitioner.

Learn more about procrastination and Applied Psychology

psychological principles in real-life scenarios. If the topic of applied psychology interests you, take a look at SACAP’s range of degree programmes.

For those who would like to delve deeper into the topic in the short term, SACAP Global offers several short online courses that can assist with emotional regulation and procrastination management. These include Stress Management and Resilience, Managing and Preventing Anxiety and Enhancing Mental Health.