Three types of Procrastination and Their Common Root: Anxiety

Procrastination is often viewed in a very negative lens as a personal failure and laziness. What if I told you, in my observations while working with clients and reading current research, procrastination can oftentimes be a coping skill to mask perfectionism. In another post I explored the relationship, development and manifestation of Perfectionism in ADHD (read here). In this exploration, we delve into three distinct types of procrastination, each rooted in anxiety and serving unique psychological purposes.

The Root of Procrastination: Anxiety 

Procrastination is a common human experience which often conceals deeper layers of anxiety. Understanding the underlying motives behind procrastination can be the key to unlocking strategies for overcoming this universal challenge.  

1. Perfectionist Procrastination: 

Aiming for perfection can inadvertently lead to procrastination. The perfectionist procrastinator is driven by a desire to limit mistakes and reduce the potential for future shame. The fear of falling short of impossibly high standards becomes a paralyzing force, causing delays in initiating tasks. 

2. Avoidance Procrastination: 

Past experiences can shape our expectations, and avoidance procrastination stems from an anticipation of failure based on these historical incidents. Avoiding tasks or responsibilities is a way to sidestep the potential negative emotions associated with past disappointments. 

3. Productive Procrastination: 

Unlike the seemingly counterproductive nature of procrastination, productive procrastination involves engaging in alternative tasks as a delay tactic. This type provides short-term relief and a sense of accomplishment by completing other, often less important, tasks. However, it can result in long-term stress.

The Role of Anxiety: 

In all three types of procrastination, anxiety acts as an underlying force. Whether driven by the pursuit of perfection, the fear of failure, or the allure of short-term relief, anxiety plays a central role in shaping these behaviors. Addressing and managing anxiety is essential for breaking free from the procrastination cycle. The journey towards overcoming procrastination is a transformative one, leading to a more proactive and fulfilled life. As your therapist, my desire is to walk alongside you on this journey, offering guidance and support.