Procrastination is defined as the act of delaying or putting off tasks until the last minute, or past their deadline. According to researchers, there are some major cognitive distortions that lead to procrastination, we also overestimate how much time they have left to perform tasks, we also overestimate how motivated they will be in the future, we can sometimes underestimate how long certain activities will take to complete and we mistakenly assume that we need to be in the right frame of mind to work on a project. All these can lead to creating concerns in multiple areas of our life and brew negative emotions.

There are different types of procrastinators based on different behavioral styles of procrastination: 
 
Perfectionist: Puts off tasks out of the fear of not being able to complete a task perfectly. 

Dreamer: Puts off tasks because they are not good at paying attention to detail. 

Defier: Doesn't believe someone should dictate their time schedule.  

Worrier: Puts off tasks out of fear of change or leaving the comfort of "the known". 

Crisis-maker: Puts off tasks because they like working under pressure. 

Over-doer: Takes on too much and struggles with finding time to start and complete task.  

As our emotions tend to wander and multiply in nature, we must look at how better we can identify them in healthier ways and reduce procrastination as much as possible. Some of the common tools to look are-  

• Make a to-do list: To help keep you on track, consider placing a due date next to each item. 

• Take small steps: Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming. 

• Bring awareness: Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to think about procrastinating, force yourself to spend a few minutes working on your task. 

• Discard distraction: Ask yourself what pulls your attention away the most—whether it's Instagram, Facebook updates, or the local news—and turn off those sources of distraction. 

• Appreciate yourself: When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun.      

As humans, our mind constantly runs in the past or the future, which can also result in extreme procrastination & rumination over thoughts. However, it truly can be reversed, and we can pause the same by shifting the focus & attention to the present.