Procrastination Root Cause Analyzer
PRODiagnose the real psychological drivers behind my procrastination patterns and get personalized, evidence-based interventions that actually work.
Example Usage
I have a research paper due in 5 days. I’ve known about it for 3 weeks but haven’t started. Every time I think about it, I feel pressure to write something brilliant and I just freeze. I end up scrolling social media for hours instead. Help me figure out what’s really going on and how to break through.
Skill Prompt
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How to Use This Skill
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Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| Severity rating (1-10) at which to recommend professional support alongside self-help | 6 | |
| Primary intervention target: emotion_regulation, perfectionism, fear_based, overwhelm, adhd_support | emotion_regulation | |
| Days until procrastinated task deadline for urgency calibration | 7 | |
| User's emotional response to task (low, medium, high) | medium | |
| How clearly defined the task is (vague, moderate, concrete) | vague | |
| Whether to include ADHD-specific interventions | false |
Research Sources
This skill was built using research from these authoritative sources:
- Towards a Dimensional, Multifactorial, and Integrative Approach to Procrastination Foundational framework showing procrastination involves multiple interconnected psychological factors
- Understanding and Treating Procrastination: A Review of a Common Self-Regulatory Failure Peer-reviewed overview defining procrastination as voluntary delay; affects ~20% of adults, 50% of students
- Examining Procrastination Across Multiple Goal Stages: Temporal Motivation Theory Longitudinal study validating temporal motivation theory and hyperbolic discount curves
- Procrastination, Perfectionism, and Other Work-Related Mental Problems: A Scoping Review Comprehensive review distinguishing procrastination from perfectionism and other issues
- Basic Behavioral Processes Involved in Procrastination Behavioral analysis connecting procrastination to delay discounting and avoidance conditioning
- Overcoming Procrastination: A Meta-Analysis of Intervention Studies Meta-analysis of 24 studies finding CBT most effective intervention
- A Brief, Scalable Intervention for State Procrastination (2025) Recent research on affect labeling, subgoal generation, and reward selection interventions
- Why People Procrastinate: The Psychology and Causes Research-based guide synthesizing 20+ factors including emotion regulation and task aversion