Avoiding the Mental Health Issues Caused by Procrastination (2023)

We have talked a lot about the importance of managing stress in the workplace. One of the tips that we didn’t talk about in the past was the importance of avoiding procrastination.


Avoiding Procrastination is Key to Managing StressWhat is a Virtue Map?What is a 3-month personalized anti-procrastination plan?What are the benefits of Virtue Map?What Do Customers Think?Virtue Map PricingThe Right Tools Can Mitigate the Mental Health Issues Caused by Procrastination

Avoiding Procrastination is Key to Managing Stress

Procrastination is a common problem that can have serious consequences for our mental health. It can lead to stress, anxiety, and depression as well as physical health issues such as fatigue and headaches. It can also affect our relationships with others and make it difficult to focus on tasks or complete them in a timely manner. The good news is that there are ways to combat procrastination and reduce its effects on our mental health. By understanding the causes of procrastination, we can develop strategies to help us stay motivated and productive while avoiding the pitfalls of procrastination. This can be essential for helping relieve stress and anxiety.

The stress caused by procrastination should not be taken lightly. Stress is an inevitable part of life, but it can have a major impact on our physical and mental health. According to the American Institute of Stress and Recovery Village, 77% of people experience stress that adversely affects their physical health and 73% experience stress that harms their mental health. In fact, stress can be so damaging to our bodies that it can lead to a variety of health problems. From headaches and digestive issues to high blood pressure and heart disease, the effects of stress on our bodies are far-reaching. The good news is that there are ways to manage stress and reduce its negative impacts on our health.

Procrastination is the act of delaying your tasks until the last minute – there are some cases when it leads to stress, anxiety, or even depression. Putting things until the last minute might cause you to miss the deadline or take a massive toll on your mental health. There are some ways and even modern technologies to overcome it. Today we will try to discuss one of them – the Virtue Map app.

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Virtue Map app is a web application that might offer you personalized behavioral therapy. The therapy helps those who want to build specific skills in order to overcome procrastination.

While reading the reviews of Virtue Map you will know more about the 3-months personalized anti-procrastination plan. Also, we will try to find out what customers think about the app itself and what makes it effective. Furthermore, we will try to dig deeper into what are the other crucial benefits of the app and how it works when it comes to the personalized approach of the user.

What is a Virtue Map?

So as mentioned before, Virtue Map is a digital tool that helps you to avoid putting off your tasks for later and make your plans, projects, targets, and goals happen more productively and effectively. Virtue Map is created by behavioral specialists and psychologists who are able to evaluate the change of habits in order to avoid procrastination.

Once you start using Virtue Map it has a really nice function that enables you to map out your character strengths and weaknesses. It begins with a brief quiz about your procrastination habits and what is the impact of them on your life. Also, you might be asked what kind of skills you would like to build in order to overcome procrastination. Furthermore, you will be able to look through the actions that you take based on your strengths and weaknesses in order to achieve your goals and overcome procrastination.

Virtue Map provides you insights and tracks your progress as well. It might offer you some tips and tools to set up your goals and achieve them. Hence people really can effectively conquer procrastination using the Virtue Map tool.

What is a 3-month personalized anti-procrastination plan?

Virtue Map provides you 3-month plan to overcome your procrastination habits. Here is an overview of each month of the plan:

  1. During the first month, you will be able to analyze yourself more and find out what kind of behaviors and actions might cause procrastination. This step is crucial when assessing your thoughts and habits. It might help a lot in the later stages as well, where you will be able to overcome your unwanted habits, such as delaying and putting things off.
  2. The second month is more oriented toward strategy realization. It is dedicated to your motivation, productivity, and confidence. You will get some tasks that might be designed and impacted by the questionnaire that you need to take up at the beginning of the program.
  3. In the third month, the plan will be focused on your capability to boost your self-confidence and self-discipline while focusing on your personal goals and assignments, work-related tasks, and projects.

What are the benefits of Virtue Map?

The app is easy to use – you will be making changes in your routine in small steps where you do not need extensive preparation. You might feel positive about your behavior within a few days.

(Video) Procrastination – 7 Steps to Cure

The tips and recommendations are only made after carefully evaluating your behavior and reasons for procrastination by a team of life coaches and psychologists, so it has a safe and professional perspective of usage.

The 3-month anti-procrastination plan starts with identifying and accepting what leads or triggers you to procrastinate. Later on, you might find personalized and effective ways to overcome it and boost your confidence and motivation as well.

What Do Customers Think?

It’s important to overview the insights of the Virtue Map customers as well in order to assess what kind of help they found useful. These are one of the main points that customers emphasize:

  1. Accountability Methods (that includes public group or the VIP Support Group);
  2. The Program is based on small steps, so you don’t have to feel overwhelmed by actions and tools;
  3. Cognitive Behavioral Therapy based on Anti-Procrastination Techniques;
  4. Great tools that boost your productivity and motivation;
  5. It doesn’t take a lot of your time – you only need 10-15 minutes in your day to get your tasks of the app done.

So, if you think that these insights might help you to overcome the habits that lead you to procrastination it’s worth to try looking into Virtue Map digital tool.

Virtue Map Pricing

There are three options available according to the newest information on the Virtue Map web page. The information was gathered during the 1st quarter of 2023:

• You can choose a monthly subscription to Virtue Map that will be billed for $29.99 a month and $0.99 per day for the first month.

• Also, you can choose a 3-month plan that would cost you $49.99 for the first 3 months and $0.56 per day.

• There is a 6-month plan where you will be billed $79.99 for the first 6 months and $0.44 per day.

You always can check the Virtue Map web page to find the newest deals and offers.

(Video) What Happens When You Procrastinate Too Much

You are a lot more likely to feel stress and anxiety if you procrastinate. Therefore, using the right tools to avoid procrastinating can mitigate mental health issues.

Virtue Map seems to be an efficient digital tool that offers you an effective way to overcome your procrastination habits. If you have experienced stress, anxiety, or other negative outcomes because of procrastination, this app might help you to deal with that in a nice and positive way. The tasks that are given in the 3-month anti-procrastination plan, might become one of the most exciting actions of the day and help you to restart your life on a positive note.

If you found the insights useful you can find more reviews on their website as well.

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Does procrastination cause mental health issues? ›

Several studies have linked procrastination to depression, anxiety, and low self-esteem. According to the American Psychological Association, procrastination can also play a role in attention-deficit/hyperactivity disorder (ADHD), obsessive compulsive disorder (OCD), and several other conditions.

How to avoid procrastination psychology? ›

He suggests using mindfulness to build awareness of feelings associated with procrastination. In the future, try doing a task early or on time, noticing what that feels like. The positive feelings associated with timely task completion can be used to build a new habit loop.

Is procrastinating the same as avoiding things because of anxiety? ›

Procrastination is the result of avoidance, and both the result of and driver of anxiety. Anxiety associated with procrastination continues to fester and grows over time. Anxiety can become so uncomfortable that we seek relief for it, hoping there is some better way to tolerate things left undone.

What do psychologists say about procrastination? ›

Psychologists have identified various drivers of procrastination, from low self-confidence to anxiety, a lack of structure, and, simply, an inability to motivate oneself to complete unpleasant tasks. Research has also shown that procrastination is closely linked to rumination, or becoming fixated on negative thoughts.

What is the mental health treatment for procrastination? ›

Cognitive Behavioral Therapy (CBT) for Procrastination is a brief and highly effective treatment for eliminating procrastination and getting on track to achieve one's goals. CBT is a new form of therapy that is clinically-proven, and backed by hundreds of scientific studies.

How does procrastination affect your mind? ›

And if you keep it up, researchers have found that chronic procrastination is linked to: low self-confidence, Low energy, And depression. Overall, your quality of life will probably be worse, than if you just listened to your prefrontal cortex.

What are three negative effects of procrastination? ›

Procrastination is associated with a variety of dangers and negative effects, including worse academic performance, worse financial status, increased interpersonal relationship issues, reduced wellbeing, and worse mental and physical health.

What is the best solution for procrastination? ›

Procrastination Solutions
  • Take control of your study environment - study in a place that is free from distractions.
  • Make a "TO DO" list.
  • Establish a routine.
  • Self-bribery - give yourself rewards. ...
  • Divide and Conquer - break larger tasks into smaller units - thereby eliminating how daunting the task seems.

Is procrastination a form of avoidance? ›

Most psychologists see procrastination as a kind of avoidance behavior, a coping mechanism gone awry in which people “give in to feel good,” says Timothy Pychyl, a professor who studies procrastination at Carleton University, in Ottawa.

How to defeat procrastination with the psychology of emotional intelligence? ›

7 ways to use emotional intelligence to beat procrastination
  1. Tie the task to a larger goal you are passionate about. We are quicker to get to work on a project when we have a positive emotional charge around the outcome. ...
  2. Break it down into small chunks. ...
  3. Set up rewards along the way.
Jan 25, 2019

Can a therapist help with procrastination? ›

Work with a therapist or counselor.

If procrastination occurs so frequently that it negatively interferes with daily functioning, therapy can help a person identify why and when they procrastinate, replace self-defeating thoughts with more productive thoughts, and learn new behavioral strategies to cope with stress.

What are the emotions behind procrastination? ›

Essentially, procrastination is driven by avoiding or managing a bad mood — it is a short-term response to a negative emotion. The task being put off may be unpleasant, or an individual may feel insecure about handling the task due to low self-esteem or anxiety.

Is procrastination a trauma response? ›

From a trauma perspective, procrastination may occur when certain parts of a traumatic memory that has not been processed fully are unconsciously triggered. An individual may not be able to understand why they put things off, or have a strong emotional response to being asked to do something.

Is my procrastination ADHD or anxiety? ›

Although there is no direct relationship between ADHD and procrastination, some of the symptoms of ADHD can lead an individual to procrastinate. Procrastination is not a symptom specific to ADHD. That said, people with ADHD do commonly experience it due to the other symptoms of the condition.

What is the 5 minute rule for procrastination? ›

The five-minute rule is a cognitive-behavioral technique that is designed to help you overcome procrastination to become more productive. Essentially, all you need to do is commit to spending just five minutes on whatever it is you're procrastinating, after which you're free to stop if you want.

What personality type is the most procrastinating? ›

Perceiving (P) personality types, particularly those who are also Intuitives (N), are often painted as the worst procrastinators.

Why is procrastination a coping mechanism? ›

“Psychologists see procrastination as a misplaced coping mechanism, as an emotion-focused coping strategy. [People who procrastinate are] using avoidance to cope with emotions, and many of them are non-conscious emotions. So we see it as giving in to feel good. And it's related to a lack of self-regulation skills. …

What are the four types of procrastinators? ›

They say that there are four main types of avoidance archetypes, or procrastinators: the performer, the self-deprecator, the overbooker, and the novelty seeker.

What are three cures for procrastination? ›

5 Ways to Stop Procrastinating
  1. Reduce the Number of Decisions You Need to Make Throughout the Day. Every decision we make has an energy consequence. ...
  2. Finish Your Day Before It Starts. ...
  3. The Nothing Alternative. ...
  4. The Next Action Habit—focus on something doable. ...
  5. Adjust Your Environment.
Apr 20, 2021

What hormone is responsible for procrastination? ›

Summary: Women with higher levels of dopamine as a result of the TH gene tend to procrastinate more and are more distracted by their environment. Some people tend to postpone actions. In women, this trait is associated with a genetic predisposition towards a higher level of dopamine in the brain.

How procrastination ruined my life? ›

Procrastination feels better in the short term, but usually makes you feel worse in the long run by way of missed deadlines, failed promises to both others and yourself, unreliability, and many other consequences. The temporary bliss we feel from procrastinating is far outweighed by its long term effects on our lives.

What is the 5 second rule for procrastination? ›

The 5 Second Rule is a self-management technique. It advocates that people should start completing a possibly unpleasant task within 5 seconds, otherwise they may try to postpone the completion of the task. The technique thus tries to strengthen an impulse to move from thinking to action before objections prevent this.

What are three signs of procrastination? ›

Signs and symptoms of procrastination

Postponing things you don't want to do (e.g., boring or frustrating tasks). Struggling to get started even if you hate yourself for it. Waiting until the last minute before deadlines to get started. Putting off making decisions for too long.

What are the 3 most common types of procrastination? ›

But in reality, there are three types of procrastination: classic procrastination, creative avoidance, and priority dilution. It can be difficult to pinpoint what type you're experiencing because sometimes the different types of procrastination are mixed together.

How do I stop avoiding things because of anxiety? ›

How to Avoid Avoidance Coping
  1. Understand Avoidance Coping.
  2. Recognize When You're Doing It.
  3. Take Small Steps.
  4. Identify Active Coping Options.
  5. Find New Ways to Relieve Stress.
  6. Use Emotional Coping Techniques.
  7. Practice Communication Skills.
  8. Have Someone Hold You Accountable.
Oct 31, 2022

Are highly intelligent people procrastinators? ›

They procrastinate a lot

Mahesh Garkoti says smart people are likely to procrastinate on quotidian tasks, mainly because they're working on things that are more important. That's an interesting proposition — but some scientists would say that smart people procrastinate even on work they find meaningful.

Do procrastinators have low self esteem? ›

Procrastination is principally caused by low self esteem and self criticism. Self esteem issues begin early on. The common causes of low self esteem stem from childhood loneliness, emotionally distant parents, critical parents, an alcoholic parent, a parent with low self esteem or a passive parent.

Is procrastination an emotional coping mechanism? ›

In short: yes. Procrastination isn't a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions and negative moods induced by certain tasks — boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.

Are procrastinators guilt motivated people? ›

As it relates to procrastination, the mechanism is simple. A first act of dillydallying leads to feeling guilty, which leads to feeling bad, which leads to more procrastination, which leads to more guilt, and so on. It's the “feeling bad” part that's at the core of procrastination.

Is procrastination a form of anger? ›

Pychyl, found links between procrastination and negative emotions like frustration and resentment. And that makes it even more difficult to cope with the potential negative emotions we predict our task will create.

Why do people with anxiety procrastinate? ›

Anxiety-Related Procrastination

Some struggle with intolerance of uncertainty, which causes them to procrastinate. Their anxiety may also overcomplicate the issue and make it difficult to decide where to start. Anxiety-related procrastination is a vicious cycle.

Are procrastinators born or made? ›

Procrastinators are made and not born. That's both the good news and the bad news. Good because it's a learned response, and what's learned can be unlearned. The bad news is that while it's possible to change, it takes a lot of intentional planning to transform this habit.

Does Adderall help procrastination? ›

Some studies have found that one of the main reasons college students take prescription stimulants—such as Adderall, a drug often prescribed for ADHD—is to reduce procrastination.

What is the last minute syndrome? ›

'Last Minute Syndrome' is a condition in which we tend to push the tasks closer to. the finishing time with some self-validating reasons however it often creates chaos. and stress in our life. In return this gives birth to a crucial behavioural problem of. 'Procrastination' which is an enemy of Time Management.

Do I have ADHD or do I just procrastinate? ›

Yes, everyone procrastinates sometimes. But ADHD procrastination is different. Its different, first, because its more extreme. For people with ADHD, procrastination is often something that occurs over and over, causing real problems at work, at school, at home, or in personal relationships.

What is the 70% rule for procrastination? ›

In his letter to shareholders back in 2016, Amazon CEO Jeff Bezos gave the best advice I've ever heard on how to stop procrastinating: “Most decisions should probably be made with somewhere around 70% of the information you wish you had. If you wait for 90%, in most cases, you're probably being slow.

What are the 5 stages of procrastination? ›

The 5 Stages of Procrastination
  • The Statement. When starting something you DEFINITELY don't want to do, all good procrastinators begin on the same note. ...
  • Fear. Stage 2: fear. ...
  • Motivation? There comes a time with every good procrastinator when you tell yourself that you can definitely get this done. ...
  • Acceptance. ...
  • Repeat.

What are the 6 types of procrastination? ›

There are six different types of procrastinators: Perfectionist, Dreamer, Worrier, Defier, Crisis-Maker, and Over- doer.

What is a procrastinator personality type? ›

A procrastinator is someone who repeatedly and unnecessarily postpones decisions or actions. For example, if a person repeatedly delays working on assignments until right before their deadline for no reason, even though they know that it would be better for them to start earlier, that person is a procrastinator.

Is procrastination a form of depression? ›

Procrastination isn't one of the formal symptoms of depression. But it could be related to some of them. “Procrastination is a behavior, whereas depression is a clinical diagnosis,” says Lauren Debiec, a therapist in Kailua Kona, Hawaii.

Can procrastination cause mental fatigue? ›

Other causes of mental fatigue include: Procrastination: Procrastinating leads to having more to do in less time. Even worse, procrastinating on a task can be as mentally taxing as doing it. This means when you procrastinate, you're piling on work for later and worrying about it now, exacerbating mental fatigue.

What are the Big Five personality traits linked to procrastination? ›

These factors include Neuroticism, Extraversion, Agreeableness, Openness, and Conscientiousness.

Which personality type procrastinates the most? ›

Perceiving (P) personality types, particularly those who are also Intuitives (N), are often painted as the worst procrastinators.

What are the 6 procrastination personalities? ›

The 6 types of procrastination (and how to tackle them)
  • The Perfectionist. “The Perfectionist gets overwhelmed by expectations, wants things to be perfect and feels there is always room for improvement on their work. ...
  • The Dreamer. ...
  • The Worrier. ...
  • The Drama Queen. ...
  • The Rebel. ...
  • The Over-Doer.

What is the root of procrastination? ›

Etymologically, “procrastination” is derived from the Latin verb procrastinare — to put off until tomorrow. But it's more than just voluntarily delaying. Procrastination is also derived from the ancient Greek word akrasia — doing something against our better judgment.

What emotion is related to procrastination? ›

Procrastination is also associated with experiences of persistent stress and negative emotions, including anxiety, distress, depression, and hopelessness (Chabaud et al., 2010; Sirois, 2014).

What emotion does procrastination come from? ›

Essentially, procrastination is driven by avoiding or managing a bad mood — it is a short-term response to a negative emotion. The task being put off may be unpleasant, or an individual may feel insecure about handling the task due to low self-esteem or anxiety.

Is procrastination anxiety coping? ›

Procrastination is not a character flaw, nor is it bad time management. It is often a coping mechanism for complex emotions such as anxiety and frustration, which cause people to put off tasks continuously; however, at its root cause, procrastination is an emotional regulation problem.

Can therapy help with procrastination? ›

Work with a therapist or counselor.

If procrastination occurs so frequently that it negatively interferes with daily functioning, therapy can help a person identify why and when they procrastinate, replace self-defeating thoughts with more productive thoughts, and learn new behavioral strategies to cope with stress.

Does procrastination get worse with age? ›

Procrastination starts in early childhood and gets worse with age: study. The tendency to procrastinate begins in early childhood and intensifies as we get older, according to a new study published in the March issue of the scientific journal Developmental Psychology.

Does procrastination lead to overthinking? ›

The connection between anxiety and procrastination

Making them worry more about a task, which can lead to issues such as overthinking, feeling overwhelmed, and being unsure how to start, especially in the face of things like uncertainty.


1. Procrastination & Mental Illness | What They Don't Tell You
(Cassie Winter)
2. "This Method Quickly Cured My Procrastination" — Andrew Huberman's Scientific Trick
(Business Core)
3. Tim Urban: Inside the mind of a master procrastinator | TED
4. Are You Stuck in Freeze Mode? How to Turn off the Freeze Response
(Therapy in a Nutshell)
5. Procrastination or Mental Health Issues?
(Psych Central)
6. How to Overcome Mental Resistance (animated video)
(Transform Your Thinking)


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