Procrastination Risk Checker
Are you actually lazy, or is your brain just wired differently? Take this 2-minute quiz to find out your "Procrastinator Type" and how to fix it.
You are a High-Risk Procrastinator
You don't procrastinate because you're lazy. You procrastinate because you're afraid of doing a bad job.
Your Action Plan
- Stop trying to be perfect. Aim for "B-" work just to get started.
- Use the 5-Minute Rule: Commit to working for just 5 minutes.
- Break big tasks into laughably small steps (e.g., "Open laptop").
Why You Procrastinate (Hint: It's Not Laziness)
Let's clear something up right now: Procrastination is not a character flaw. It's an emotional regulation problem. You aren't avoiding the work; you are avoiding the negative feelings associated with the work (boredom, anxiety, fear of failure).
Your brain is designed to protect you from pain. When you look at a big, scary project, your amygdala (the fear center) lights up. It screams, "Danger! This might be hard! We might fail!" So, your brain steers you toward something safe and easy, like scrolling TikTok or cleaning your room.
The 3 Main "Procrastinator Types"
Most people fall into one of these buckets. Knowing which one you are is the only way to stop.
- The Perfectionist: You don't start because you're terrified it won't be perfect. You wait for the "right time" or the "right mood." Spoiler: They never come.
- The Dreamer: You have amazing ideas but hate the boring details. You love the vision of the finished product but get paralyzed by the actual steps to get there.
- The Crisis Maker: You claim you "work better under pressure." You wait until the night before because the adrenaline rush is the only thing that can force you to focus. This works... until you burn out.
The "2-Minute Rule" to Hack Your Brain
The hardest part of any task is the first 2 minutes. This is called "friction." Once you start, it's usually fine. The 2-Minute Rule is simple: If a task takes less than 2 minutes, do it now.
But for bigger tasks, use the reverse: Commit to doing just 2 minutes of work. Tell yourself, "I will write just one sentence" or "I will just put on my gym shoes." Anyone can do 2 minutes. Usually, once you start, you'll keep going.
How to Stop "Doom Scrolling"
Your phone is a dopamine slot machine. It is engineered by the smartest people in the world to keep you addicted. You cannot win against it with willpower alone. You need systems.
- The "Phone Jail": When you need to work, put your phone in another room. Not on the desk. Not in your pocket. Another room. Out of sight, out of mind.
- Grayscale Mode: Turn your phone screen to black and white. Suddenly, Instagram looks really boring. It breaks the dopamine loop.
- Friction: Delete the apps that distract you. Make yourself download them every time you want to use them. Add friction to the bad habits and remove friction from the good ones.
Common Questions
Is procrastination a sign of ADHD?
It can be. People with ADHD often struggle with "executive dysfunction," which makes starting tasks physically painful. However, plenty of neurotypical people procrastinate too. If it's ruining your life, see a doctor.
Why do I procrastinate on sleep?
This is called "Revenge Bedtime Procrastination." It happens when you feel like you have no control over your day (work, kids, chores), so you stay up late to reclaim a sense of freedom at night. The fix? Give yourself "me time" earlier in the day.
Can I ever be "cured"?
No. You will always have the urge to procrastinate. The goal isn't to kill the urge; it's to act in spite of it. It's about building better systems so you don't have to rely on willpower.