Procrastination Test (GPS)
A validated 20-question assessment measuring your tendency to postpone tasks. Based on the General Procrastination Scale developed by Dr. Clarry Lay, this test helps you understand your procrastination patterns.
Who Is This Test For?
The GPS is designed for adults who want to understand their procrastination patterns. It measures trait procrastination-your general tendency to delay tasks-rather than situational delays everyone experiences.
- Adults who frequently put off important tasks until the last minute
- Those curious about whether their procrastination level is within normal range
- People looking to track changes in procrastination patterns over time
- Anyone wanting to understand the relationship between their habits and productivity
For each statement, decide whether it is uncharacteristic or characteristic of you.
I often find myself performing tasks that I had intended to do days before
I do not do assignments until just before they are to be handed in
When I am finished with a library book, I return it right away regardless of the date it is due
When it is time to get up in the morning, I most often get right out of bed
A letter may sit for days after I write it before mailing it
I generally return phone calls promptly
Even with jobs that require little else except sitting down and doing them, I find they seldom get done for days
I usually make decisions as soon as possible
I generally delay before starting on work I have to do
I usually have to rush to complete a task on time
When preparing to go out, I am seldom caught having to do something at the last minute
In preparing for some deadline, I often waste time by doing other things
I prefer to leave early for an appointment
I usually start an assignment shortly after it is assigned
I often have a task finished sooner than necessary
I always seem to end up shopping for birthday or Christmas gifts at the last minute
I usually buy even an essential item at the last minute
I usually accomplish all the things I plan to do in a day
I am continually saying "I'll do it tomorrow"
I usually take care of all the tasks I have to do before I settle down and relax for the evening
Good To Know
Start Ridiculously Small
The hardest part of any task is usually starting. Combat this by committing to just 2 minutes of work. Open the document and write one sentence. Put on your shoes for a walk. Once you've started, momentum often takes over. The brain's resistance decreases dramatically once you're in motion.
Forgive Yourself for Past Delays
Self-criticism about procrastination actually makes it worse. Research shows that self-forgiveness reduces future procrastination by breaking the guilt-avoidance cycle. Instead of beating yourself up, acknowledge the delay, understand what made it hard, and focus on your next small step forward.
Address the Emotion, Not Just the Task
Procrastination is an emotional problem disguised as a productivity problem. When you notice avoidance, ask yourself: what feeling am I trying to escape? Anxiety? Boredom? Fear of failure? Once you name the emotion, you can address it directly through breathing, grounding, or simply acknowledging it without judgment.
Understanding the GPS
T he General Procrastination Scale (GPS) was developed by Dr. Clarry Lay in 1986 and has become one of the most widely used measures of procrastination in psychological research. It assesses procrastination as a stable personality trait-your general tendency to delay tasks across different situations.
Each question describes a behavior related to task completion and time management. You rate how characteristic each statement is of you, from 'extremely uncharacteristic' to 'extremely characteristic'. Some items describe prompt behavior (reverse-scored) while others describe delay patterns.
Research has consistently shown that procrastination is associated with lower well-being, increased stress, and reduced performance. However, it's important to understand that procrastination is not simply laziness-it's often a coping mechanism for dealing with uncomfortable emotions like anxiety, perfectionism, or fear of failure.
The GPS has been validated across many cultures and populations. Unlike some measures, it focuses on behavioral patterns rather than reasons for procrastination, making it a reliable indicator of how much procrastination affects your daily life.
Frequently Asked Questions
Is procrastination the same as laziness?
No, procrastination and laziness are fundamentally different. Laziness is characterized by apathy and unwillingness to act. Procrastination involves delaying a task despite wanting to complete it and knowing delay will cause problems. Procrastinators often work very hard-just on the wrong things at the wrong time. Research shows procrastination is more about emotional regulation than motivation.
Why do I procrastinate even when I know it hurts me?
Procrastination is primarily an emotion regulation problem, not a time management issue. When a task triggers negative emotions-anxiety, boredom, frustration, self-doubt-your brain seeks relief by avoiding the task. The temporary mood boost from avoidance reinforces the pattern, even though it creates more stress later. Understanding this cycle is key to breaking it.
Can procrastination be changed?
Yes, research consistently shows procrastination can be reduced through targeted interventions. Effective approaches include breaking tasks into smaller steps, addressing underlying perfectionism or fear of failure, building self-compassion, and practicing emotional regulation. Many people see meaningful improvement within weeks of applying evidence-based strategies.
Is some procrastination normal?
Absolutely. Everyone delays tasks sometimes, and mild procrastination is part of normal human behavior. It becomes problematic when it's chronic, causes significant distress, or interferes with important life areas like work, relationships, or health. The key distinction is whether procrastination is occasional or a persistent pattern that affects your quality of life.
How is procrastination related to mental health?
Procrastination has strong links to mental health. It's associated with higher levels of anxiety, depression, and stress. It can also be a symptom of ADHD, perfectionism, or low self-esteem. Chronic procrastination tends to worsen mental health over time by creating cycles of guilt and stress. Addressing procrastination often improves overall well-being.
More Tests
Sources & References
- Lay, C.H. (1986). At Last, My Research Article on Procrastination. Journal of Research in Personality, 20, 474-495.
- Ferrari, J.R. (1992). Psychometric Validation of Two Procrastination Inventories for Adults: Arousal and Avoidance Measures. Journal of Psychopathology and Behavioral Assessment, 14, 97-110.
This self-assessment is a screening tool, not a diagnostic instrument. It cannot replace a professional evaluation by a qualified mental health provider. If you're experiencing significant distress or your symptoms are affecting your daily life, please seek help from a healthcare professional. If you're in crisis, contact emergency services or a crisis helpline.