Dr. Ashwini emphasised that overcoming procrastination starts with self-awareness. She debunked myths, clarifying that procrastination is an emotional regulation issue, not a time management problem, and that procrastinators aren't necessarily lazy
Published Mar 03, 2025 | 9:09 AM ⚊ Updated Mar 03, 2025 | 9:09 AM
Do you always put things off? You might be one of these 6 procrastinator types!
Synopsis: In this week’s “Health For You” podcast, psychologist Dr. Ashwini NV explains six distinct types of procrastinators and how to tackle each. She emphasises that procrastination is linked to emotional management, not laziness, and can worsen mental health issues like anxiety and depression. Dr. Ashwini warns that chronic procrastination, even in successful individuals, can negatively impact well-being and work quality.
Procrastination is a common struggle, but not all procrastinators are the same. In this week’s “Health For You” podcast, psychologist and founder of Muktha Academy and Flourish Life School, Dr Ashwini NV, breaks down procrastination into six distinct types and explained how to tackle each of them.
“Procrastination is not just about laziness; it is often linked to emotional management issues. Unless you know what kind of a procrastinator you are, you won’t be able to beat them,” she clarified.
Dr Ashwini identified six procrastination types and provided specific strategies to counteract them.
1. The Worrier
Why they procrastinate: Worriers delay tasks due to self-doubt and fear of judgment. “They worry about one thing or the other. Sometimes somebody could be worrying that if ‘I get started to get this task done, people will know that I’m not good enough to get this work done.’ Imagine I want to cook, I’ve forever been thinking I need to cook, I need to learn to cook, but my worry could be if I really start to cook, people will then think that I’m not a good cook,” Dr. Ashwini explained.
How to overcome it: For worriers use the strategy called “Unpacking”. Here, the key is ‘unpacking’ tasks into smaller subtasks. Whatever be the task for them, we need to break it down into subtasks, so much so, that when they look at the first sub step, it should look like, ‘Hey, this I can do,'” she advised. Next is they should also savour small wins to build confidence. For worriers, appreciating themselves on every step they have taken boosts confidence.
2. The Perfectionist
Why they procrastinate: Perfectionists fear their work won’t be good enough, so they don’t start at all. “A perfectionist procrastinator has a unique worry: ‘I will not be able to do this task perfectly.’ Because they worry that they won’t be able to do something perfectly, they will not even get started,” she noted.
How to overcome it: Dr Ashwini recommends “time boxing”—allocating a fixed amount of time to a task and stopping once the time is up. “A perfectionist procrastinator would be like, ‘I will do something perfectly or I will not do it at all.’ So, time boxing helps them move past this block. Another strategy is the ‘first draft rule’—getting started even if the first attempt isn’t perfect,” she explained.
3. The Overdoer
Why they procrastinate: Overdoers take on too much and become overwhelmed. “Overdoers are people who take up way too many things on their plate. They can’t say no. Somebody who at 11:00 AM has a meeting, says yes to another meeting at 11:30 AM. But on that day, they sometimes get so overwhelmed that they will cancel all meetings and ultimately not do anything,” Dr. Ashwini described.
How to overcome it: “Instead of a to-do list, they need a ‘not-to-do’ list. We need to identify something that only they must do, and everything else that others can do, they must learn to delegate,” she emphasised.
4.The Crisis Maker
Why they procrastinate: These individuals thrive on last-minute pressure. “The crisis maker will keep on delaying till the last minute. They might be thinking, ‘You know, in the last minute, I’ll get an idea, or I’ll get that energy to get things done,’ but in reality, the last minute you really might not find time or you may not have enough mind space to even be creative in your engagement to get things done,” she warned.
How to overcome it: “They need to use ‘countdown timers’ to create artificial urgency. They can also use ‘urgency mapping’—listing tasks based on their deadlines to stay focused,” Dr Ashwini suggested.
5. The Dreamer
Why they procrastinate: Dreamers love imagining success but struggle to take action. “Dreamer procrastinators are so consumed with their own thought process, thinking about what they will achieve, that they forget they actually need to work to accomplish it,” she explained.
How to overcome it: “Dreamers should cue their environment—set up external reminders, like keeping running shoes next to the bed to encourage exercise. Another strategy is scheduling ‘dream time’—setting aside a fixed period in the day to indulge in imagination, so the rest of the time can be spent on execution,” she advised.
6. The Defier
Why they procrastinate: Defiers resist tasks because they feel controlled by others. “Defiers delay getting things started because of this assumption: ‘Hey, why should I do it because somebody else is asking me to?'” she explained. “For them, everything is about control. Someone telling them, ‘Now is the right time,’ makes them think, ‘No, this is not the right time.'”
How to overcome it: “They respond well to ‘autonomy scheduling’—they should be allowed to decide when to complete a task. Another helpful strategy is for them to create a personal mission statement—finding a deeper purpose in completing tasks, so they do it for themselves rather than because someone told them to,” Dr Ashwini recommended.
Dr Ashwini emphasised that the first step to overcoming procrastination is self-awareness. “You need to identify which type of procrastinator you are. Only then can you apply the right strategy,” she stated.
She also debunked common myths: “People think procrastination is a time management issue, but it is actually an emotional regulation problem. Another misconception is that procrastination means laziness. In reality, many procrastinators are quite stressed about their unfinished tasks.”
Dr Ashwini acknowledged that some chronic procrastinators appear successful, but sustaining success becomes difficult. “Sometimes, they have strong support systems that compensate for their delays. But in the long run, chronic procrastination can affect their well-being and work quality,” she warned.
She also noted that procrastination can worsen mental health issues, such as anxiety and depression. “It creates a vicious cycle: you delay a task, feel guilty, and then delay even more,” she pointed out.
Procrastination is a universal challenge, but with the right strategies, it can be managed. “Getting started is the toughest part,” Dr. Ashwini said. “Identify your procrastination type, pick a strategy, and implement it—preferably during your peak energy time.”
For those struggling to make progress, she had a final piece of advice: “Don’t hesitate to seek professional help if procrastination is affecting your mental health. The key is to take the first step—without delay.”
For full podcast on Procrastination watch here:
(Edited by Ananya Rao)
