Understanding Procrastination: The 2 Types and the Emotions Behind Them

We’ve all done it. It’s the night before the paper you’ve known about for weeks is due, and you’re still frantically writing at midnight. Or on the drive home, you notice the gas tank is starting to get low. Even though there’s a gas station on your way home you put off the task until tomorrow. What’s behind these decisions?

Two Types of Procrastinators

There are two types of chronic procrastinators according to researchers Harriot and Ferrari (1996): The first is those who feel a sense of thrill from procrastinating. They often claim they work better under pressure. As Amy Landino wrote in her book “Good Morning, Good Life,” it is an addiction to drama. Filling up on gas when your tank is at 1/4 left? Boring. Waiting until the last possible minute when range says you have 9 miles left? Thrilling!

The second type is those who procrastinate to avoid negative emotions. They often have poor self-esteem and low confidence in their ability to complete the task (Ferrari et al., 2007). Perhaps it’s a work assignment that seems beyond your skill level. Instead of “eating the frog” this person might complete every possible small task on their to-do list, and do anything they can to push off the difficult one. This may even result in self-sabotage. By pushing off the assignment until it’s too late, they may complete the project poorly, further perpetuating the shame and low self esteem cycle.

Next time you find yourself procrastinating, ask yourself what you’re feeling. Are you seeking a sense of excitement or dreading the project? Why? If it’s the former, is there a healthier way to add excitement to your life? If the latter, is there a way to complete the task without feeling that way? Can you break up the project into bite-sized baby steps that will give you a sense of accomplishment and momentum? If you are a chronic procrastinator, let me know in the comments which one resonates most with you.

 

References

Harriott, J., & Ferrari, J. R. (1996). Prevalence of procrastination among samples of adults. Psychological Reports, 78, 611-616.

Ferrari et al. (2007) Frequent Behavioral Delay Tendencies By Adults. Journal of Cross-Cultural Psychology, Vol 38 No. 4, 458-464.