Procrastination
What is procrastination?
Procrastination is another term for postponing or delaying tasks. It is a common human tendency – most of us need a deadline to motivate us to take action.
We often delay tasks until there are direct consequences for not completing them. Many people can relate to putting off studying for an exam or completing work assignments until the last possible moment.
Procrastination as a personality trait
Some individuals have lower levels of conscientiousness, a personality trait from the Big Five Personality Model, which consists of two key aspects:
Orderliness (attention to detail and organisation)
Industriousness (diligence and persistence)
Personality traits, including conscientiousness, follow a normal distribution – meaning that most people fall somewhere in the middle, being moderately organised and hardworking.
If you fall within the lower percentiles of conscientiousness, you may experience chronic procrastination, meaning:
You regularly struggle to start tasks on time.
You find it difficult to complete tasks efficiently.
Personality is not a choice, but behaviour can be changed
In recruitment and job selection, high conscientiousness is often seen as a desirable trait because it indicates diligence and reliability.
However, you cannot choose your personality – it is shaped by a combination of genetics and environment.
But you can train yourself to develop better habits and strategies to counteract procrastination.
How procrastination affects life
Individuals with ADHD often struggle with:
Initiating tasks
Maintaining focus and following through on projects
Completing assignments on time
In cases of ADHD, procrastination can be severe enough to impact multiple areas of life, from work and education to relationships.
Even minor procrastination can be problematic – it reduces productivity and creates unnecessary stress.
Practical tools to manage procrastination include:
Setting clear goals and sub-goals
Using external aids such as calendars and phone reminders
Breaking down large tasks into smaller, manageable steps
Learning to choose positive behaviours
Setting deadlines and establishing routines is crucial to combat procrastination.
Why do we procrastinate?
Humans are naturally drawn to short-term rewards.
We engage in immediate gratification behaviours that provide quick positive reinforcement or reduce discomfort in the moment.
Unfortunately, many of the tasks we procrastinate on are the ones that bring long-term benefits.
How can we shift our mindset?
Train yourself to focus on long-term rewards.
Break down big tasks into smaller steps to make them feel more manageable.
Think of it like climbing a mountain:
Looking at the peak can feel overwhelming.
Focusing on one step at a time makes it easier to reach the top.
Getting help with procrastination
Practical strategies for overcoming procrastination include:
Improving structure and planning skills
Learning to set and achieve realistic sub-goals
By developing better organisational habits, you can reduce procrastination and improve productivity.
Procrastination and personal responsibility
Being aware of the thoughts and emotions that trigger procrastination helps you resist them and take action instead.
Most meaningful aspects of life require responsibility, such as:
Maintaining healthy relationships
Taking care of physical and mental health
Advancing in work and career
Why does procrastination prevent personal growth?
Avoiding responsibility means missing out on meaningful experiences. While procrastination provides temporary relief, it can undermine long-term goals and well-being.
The key to overcoming procrastination is setting clear goals and committing to them – even when motivation is low.
By learning to take small but consistent steps, you can develop discipline and create lasting positive changes.
Misinterpreting physical sensations
People with panic disorder frequently misinterpret normal bodily sensations.
Common misinterpretations include:
Heart palpitations caused by stress or caffeine consumption may be perceived as a heart attack.
Dizziness may trigger catastrophic thoughts of fainting or losing control.
Hyperventilation may create a fear of suffocation or lack of oxygen.
Many individuals with panic disorder visit A&E departments, believing they are experiencing a heart attack – only to leave without understanding their real condition.
The vicious cycle of panic attacks
What happens when panic disorder develops?
The individual starts avoiding situations that may trigger symptoms. They may stop consuming caffeine or avoid physical exercise, fearing these activities will cause a panic attack.
The problem with avoidance:
Avoidance limits daily life and activities.
It reinforces the belief that bodily sensations are dangerous.
Since they never get the chance to learn that panic symptoms are not actually harmful, fear persists and reinforces the cycle.
Breaking the cycle requires exposure to feared situations, enabling individuals to disprove catastrophic thoughts and reduce panic attacks over time.
How is panic disorder treated at World Psychologists?
At World Psychologists, we offer evidence-based treatment for panic attacks using:
Cognitive Behavioural Therapy (CBT)
Acceptance and Commitment Therapy (ACT)
These therapies incorporate:
Psychoeducation – helping individuals understand their symptoms and why panic attacks occur.
Exposure Therapy – reducing fear through controlled exposure to anxiety-provoking situations.
Interoceptive Exposure – helping individuals become accustomed to physical sensations without fear.
Imaginal Exposure – addressing fears of future panic attacks in a controlled setting.
In-Vivo Exposure – encouraging real-life experiences to challenge avoidance behaviours.
The goal of treatment
Reducing the frequency and intensity of panic attacks.
Eliminating avoidance behaviours and safety-seeking actions.
Helping individuals regain confidence in their ability to handle anxiety-provoking situations.
Many clients find that their panic attacks significantly decrease or completely stop after structured therapy.