There are many types of procrastination, including: 

Perfectionist
This type of procrastinator puts off tasks because they fear they won't be able to complete them perfectly. They may pay too much attention to detail, which can make it difficult for them to finish a project. 

Dreamer
This type of procrastinator puts off tasks because they don't like paying attention to detail. They may have great ideas, but they don't like dealing with the details of implementing them. 

Defier
This type of procrastinator doesn't believe anyone should dictate their time schedule. 

Worrier
This type of procrastinator puts off tasks because they fear change or leaving the comfort of "the known". 

Crisis-maker
This type of procrastinator puts off tasks because they like working under pressure. They may believe they can't perform unless they're under pressure. 

Overdoer
This type of procrastinator takes on too much and struggles with finding time to start and complete tasks. 

Decisional
This type of chronic procrastination is considered a cognitive type of procrastination. 

Thrill-seeker
This type of procrastinator gets a rush from completing things last minute. They may feel that they thrive under pressure and love the adrenaline they get from handing in work in the last possible minute. 
 

1. Break tasks down into micro-tasks

• Sometimes tasks can be daunting and that can leave us with academic paralysis. Break
  down the task into smaller sections.

  For example: Complete Assignment 5-2

  • Read Rubric
  • Outline Assignment
  • Write Draft
  • Edit

2. Shift Negative Thinking

• When you cannot focus on your work, your inner thoughts may become negative. Your
  internal dialogue may include negative thoughts like:
  • I can’t do this.
  • I’m going to fail anyway.
  • I’m not good enough.
• Replace these thoughts with statements such as:
  • It doesn’t have to be perfect.
  • I can accomplish anything.
  • I am good enough; I don’t have to be like everyone else.

3. Overcome Perfectionism

• One common perfectionist thought pattern is to impose unrealistically high expectations on your work. These high expectations do not account for the real-world constraints in which your work occurs, and they make work seem even more intimidating. Another thought pattern is putting off work until the perfect work conditions arise. That may mean waiting until motivation strikes or external factors like timing are ideal.
  • Consider writing out all your ideas for a project without judgment. Then, spend five minutes selecting one. Stick with that idea even though it may be tempting to reconsider. Unfortunately, work is usually done under imperfect circumstances. A valuable mantra for perfectionists is, “Done is better than perfect.”

4. Just Get Started!

• This simple tip can be quite effective. We know that starting a challenging task triggers a pain response in the brain. Fortunately, this response will go away after about twenty minutes. Knowing that the discomfort is only temporary may make it easier to begin working.
  • The Pomodoro method is a proven and effective method for overcoming procrastination. You set a timer for a twenty-five-minute work session and then reward yourself with a five-minute break.

5. Get Rid of Catastrophizing

• One of the biggest reasons people procrastinate is because they catastrophize or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be “unbearable.”
  • Keep things in perspective: “Sure, this is not my favorite task, but I can get through it.”

6. Focus on Your “Why”

• Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it?

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