Procrastination Assessment
A detailed private Backing U self-assessment designed to help you reflect on repeated delay of important tasks despite intending to start, including avoidance, perfectionism, uncertainty and difficulty initiating action. It looks across delaying important tasks even when I know the delay will create stress, waiting to feel motivated before starting, avoiding tasks that feel unclear, boring, difficult or emotionally uncomfortable, doing lower-priority tasks to avoid the main task and rushing near deadlines because starting earlier felt difficult. The assessment contains 20 questions and is intended to give you a structured wellbeing snapshot, highlight the areas having the greatest effect, and provide practical recommendations for what to do next. It is not designed to diagnose a condition or replace an individual professional assessment.
The Procrastination Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.
I have noticed delaying important tasks even when I know the delay will create stress.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Delaying important tasks even when I know the delay will create stress has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Delaying important tasks even when I know the delay will create stress has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of delaying important tasks even when I know the delay will create stress.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed waiting to feel motivated before starting.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waiting to feel motivated before starting has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waiting to feel motivated before starting has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of waiting to feel motivated before starting.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed avoiding tasks that feel unclear, boring, difficult or emotionally uncomfortable.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Avoiding tasks that feel unclear, boring, difficult or emotionally uncomfortable has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Avoiding tasks that feel unclear, boring, difficult or emotionally uncomfortable has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of avoiding tasks that feel unclear, boring, difficult or emotionally uncomfortable.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed doing lower-priority tasks to avoid the main task.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Doing lower-priority tasks to avoid the main task has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Doing lower-priority tasks to avoid the main task has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of doing lower-priority tasks to avoid the main task.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed rushing near deadlines because starting earlier felt difficult.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Rushing near deadlines because starting earlier felt difficult has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Rushing near deadlines because starting earlier felt difficult has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of rushing near deadlines because starting earlier felt difficult.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Keep or share a copy of your result
You can email a copy of this result to yourself. You can separately choose whether Backing U may receive an anonymous copy of your responses and result for quality improvement and research.
The Procrastination Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.