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Free Procrastination Test (IPS)

Measure your procrastination with the gold-standard 9-item scale. Free, anonymous, instant results.

The Irrational Procrastination Scale — developed by Piers Steel, 2010

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Irrational Procrastination Scale (IPS)

The Irrational Procrastination Scale (IPS, Steel 2010) is a 9-item self-report measure of the tendency to delay tasks against one's own better judgement. It is the most widely cited brief procrastination measure in research, used to study procrastination across academic, work and clinical settings. Scores from 9-45 fall into four bands: low, moderate, high, and severe.

  • 9 clinically validated items measuring irrational procrastination
  • Takes about 3 minutes to complete
  • 100% free and anonymous — no email or account required
  • Instant results with evidence-based strategies and NHS signposting
  • Used in academic, workplace and clinical research
  • Severe procrastination often masks ADHD, depression, or anxiety
Steel, P. (2010). Arousal, avoidant and decisional procrastinators: Do they exist? Personality and Individual Differences, 48(8), 926-934.

About the online IPS

The Irrational Procrastination Scale distinguishes everyday delays (sometimes useful) from the harmful kind: putting things off even when you know it's working against you. Steel's 9-item scale captures this in a few minutes with strong reliability.

This free version uses the standard 9-item IPS. You answer how often each statement applies, and you get a total score from 9 to 45 plus a severity band. Procrastination is a learnt habit — useful to retake during attempts to change.

Time

3 minutes

Items

9 statements

Score

9-45 (4 bands)

Validation

Steel, 2010

Important: This test does not provide a diagnosis. Severe procrastination often coexists with ADHD, depression or anxiety — worth assessing with a professional.

Why take the IPS?

Quick and well-validated

9 items, peer-reviewed, widely cited

Instant, anonymous result

No email, no waiting, no account

Evidence-based strategies

Concrete next steps based on your score, including NHS Talking Therapies signposting

Track changes over time

Useful during attempts to change time-management habits

Sample items from the IPS

A small preview of what you'll be asked.

Impact

I put things off so long that my well-being or efficiency unnecessarily suffers.

Priority (reverse)

If there is something I should do, I get to it before attending to lesser tasks.

Avoidance

When I should be doing one thing, I will do another.

Self-rating

I procrastinate.

Discipline (reverse)

I do everything when I believe it needs to be done.

Frequently asked questions

What is the Irrational Procrastination Scale?+
The Irrational Procrastination Scale (IPS) is a 9-item questionnaire developed by Piers Steel in 2010. It measures the tendency to delay tasks even when you know it is harmful — the "irrational" part refers to procrastinating against your own better judgement.
How long does the procrastination test take?+
About 3 minutes. The 9 items ask how often each statement applies to you, on a 5-point scale (Very seldom → Very often). Results are shown instantly.
Is the procrastination test free and anonymous?+
Yes — it is 100% free and anonymous. We do not ask for your name, email, or any personal details to show you your results.
How is the IPS score interpreted?+
Scores range from 9 (no procrastination) to 45 (severe procrastination). Cut-offs: 9-22 = low, 23-31 = moderate, 32-37 = high (significant), 38-45 = severe. Higher scores indicate more frequent and damaging procrastination.
What should I do if my procrastination score is high?+
High procrastination is often linked to ADHD, depression, anxiety, perfectionism, or executive-function difficulties. CBT for procrastination has the strongest evidence base. NHS Talking Therapies offer free CBT — search "find an NHS talking therapies service" near you. If you suspect ADHD, your GP can refer you to an NHS adult ADHD assessment service.
Is procrastination just laziness?+
No — procrastination is rarely about laziness. It's usually about emotion regulation: the task triggers boredom, anxiety, perfectionism, or aversion, and avoiding the task gives short-term relief. Effective treatments target the emotion, not the willpower.
Can the IPS diagnose anything?+
No — it is a screening tool, not a diagnostic instrument. A high score is information about your time-use patterns, not a diagnosis.

Ready to take the IPS?

3 minutes. Anonymous. Free. Instant results with evidence-based strategies.

Start the procrastination test