Procrastination is more than just distraction

Understanding why you want to stop procrastinating is a big part of the process. “People think you can solve procrastination by willpower alone, but you can’t,” says Barrett. Instead, we need to understand the root cause of our procrastination before we can think about breaking the habit.

During a grounding exercise that kicks off the session, I sense how busy my mind and body feel and begin to see it’s that constant sense of motion and noise I want to stop. Procrastination, I realise, is simply the effect of this internal busyness. And beyond that, there are other triggers, too.

As we talk about the key area of my life that’s negatively impacted by procrastination – my work – I see that I’m more likely to avoid tasks I’ve deemed especially difficult. I’m so keen to do a good job that I put them off out of fear – which is common among perfectionists, I learn.

“There are different types of procrastinators, and each of us have our own procrastination personality types,” Barrett says. These include the dreamer, who may be easily distracted and sometimes wrongly labelled as lazy; the worrier, who avoids doing things that might make them feel unsafe; and the defier, who is reluctant to do tasks set by a figure of authority.

Procrastination, for me and many others, is a sign of emotional dysregulation, Barrett explains. “You’re using it as a solution to another problem. And to beat it, you therefore have to address the underlying feelings and needs.”

One of my go-to procrastination habits, for example, is scrolling on Instagram. Rather than merely stemming from a lack of concentration, it’s become a way for me to seek connection and relieve discomfort when work feels challenging.

“Could an anti-procrastination coach help end my self-sabotage?”