Procrastination: 5 behaviours that show you’re a procrastinator

Putting off tasks and decisions can be part of everyday life for many people. The difficulty begins when postponing becomes frequent and turns into procrastination. Unlike laziness-which is linked to having little energy or interest in doing something-procrastination is about delaying commitments even when you genuinely intend to follow through, and it can undermine both productivity and wellbeing.

According to Dr Mirian Coden, co-founder of Nortus, a human development specialist, PhD in Education and a doctoral candidate in Neurosciences at Logos University International, spotting the habits connected to procrastination is the starting point for building a more effective routine.

“Procrastination rarely happens because the person doesn’t want to do something. Most of the time, it’s tied to difficulty managing priorities, emotional discomfort, or too many stimuli. When we identify these patterns, we can develop strategies to change this behaviour,” she explains.

Below are 5 behaviours that suggest someone is a procrastinator.

1. You always leave important tasks until the last minute

One of the most familiar signs of procrastination is pushing key work back until the deadline is almost upon you. Although some people claim they perform better under pressure, this pattern usually increases stress and lowers the standard of what gets delivered. “That feeling of urgency can create a false sense of productivity, but over time this behaviour increases mental strain and makes organisation harder,” warns Dr Mirian Coden.

2. You swap an important task for an easier one

Tidying your desk, replying to messages, or doing small activities can look like being productive, yet it often functions as a way to avoid something more demanding or uncomfortable. “Not everyone who seems busy is actually making progress on what matters. Sometimes, they simply replace a difficult activity with lots of simpler tasks. Another very common behaviour is constantly interrupting work to check the phone, social media, or notifications,” she explains.

3. You wait until you “feel like it” to start

Many people assume they must feel motivated before beginning a task. In reality, motivation often shows up only after you have already got going. “Waiting for the perfect motivation usually fuels procrastination even more. Action generally comes before motivation, not the other way around,” Dr Mirian Coden emphasises.

4. You avoid tasks that seem too big

Large or complex projects can create a sense of overwhelm before you even start. As a result, many people keep delaying the first step indefinitely. Breaking big goals into smaller stages typically makes it easier to begin and reduces the brain’s resistance to the task.

5. You keep saying “I’ll do it later”

When delaying becomes an automatic habit, procrastination stops being an occasional behaviour and starts to shape your routine. “Procrastination is a behaviour that can be modified. The earlier someone recognises these signs, the greater the chances of building healthier habits, improving productivity, and reducing emotional strain,” says Dr Mirian Coden.

How to overcome procrastination?

Procrastination can be tackled through gradual changes in your routine and in how you approach tasks. Splitting bigger activities into smaller steps, setting realistic goals, creating deadlines, and cutting down distractions are strategies that make it easier to start and to stay consistent.

If procrastination becomes persistent-disrupting work, studies, or personal life and causing distress-the most appropriate step is to seek help from a psychologist. In some situations, an assessment by a psychiatrist may also be needed, especially if there is suspicion of conditions such as anxiety, depression, or Attention Deficit Hyperactivity Disorder (ADHD), which can contribute to this pattern.

By Angela Rocha