New research is shedding light on the underlying reasons why we put things off, with experts suggesting that understanding your specific 'procrastination type' could be key to overcoming the habit. While a fifth of the population admits to regularly delaying tasks, the psychological drivers behind this behaviour are complex and varied, according to academics from Cambridge and Durham universities.
Dr. Itamar Shatz, a lecturer at Cambridge University, who is publishing a book on the subject this week, identifies nine distinct types of procrastinators. These include 'dreamers', who spend too much time fantasising about the future; 'rebels', who procrastinate as a form of protest due to a perceived lack of control; and 'hedonists', who prioritise immediate pleasure. Other categories encompass 'thrill-seekers', who thrive on last-minute deadlines, 'zigzaggers' who frequently switch tasks, and those who are 'worriers', 'pessimists', 'perfectionists', or 'burnouts' exhausted from overwork. Dr. Shatz believes that recognising one's type can be a crucial first step towards addressing the issue.
However, Professor Fuschia Sirois, a leading expert in the field from Durham University, offers a slightly different perspective. While acknowledging the various manifestations of procrastination, she argues that the core reason often remains the same: an attempt to avoid negative feelings. Professor Sirois explains that individuals aren't necessarily avoiding the task itself, but rather the unpleasant emotions associated with it. Her research, which includes studies on brain activity, indicates noticeable differences in areas involved with emotion regulation among procrastinators. She highlights that the amygdala, our brain's threat-sensor, reacts faster than the prefrontal cortex, which is responsible for rational thought, leading us to evade perceived threats.
Both Professor Sirois and Dr. Shatz offer practical advice for tackling procrastination. They suggest that the initial step involves identifying and naming the specific negative emotion driving the delay, whether it stems from perfectionism, self-criticism, or anticipation of difficulty. Once identified, techniques such as breathing exercises and mindfulness can help to break the anxious cycle. Further strategies include being kinder to oneself, managing feelings of guilt, breaking overwhelming tasks into smaller, more manageable steps, and eliminating distractions. Starting with 'easy wins' can also build momentum.
Ian MacRae, a workplace psychologist from the British Psychological Society, cautions against viewing these labels as permanent character traits, suggesting people think in terms of 'acting like a perfectionist today' rather than 'being a perfectionist'. He also points out that procrastination isn't always detrimental; some problems can resolve themselves without immediate intervention. For those unavoidable tasks, MacRae emphasises that the biggest hurdle is often simply getting started. He advises focusing on taking action rather than waiting for motivation, as the momentum of beginning and continuing can often generate the necessary drive.