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Procrastination

Procrastination

Procrastination involves delaying or putting off tasks, even when you know they are important or may have consequences. It’s a very common human experience — often linked to how we manage emotions, rather than simply “laziness” or poor time management.

 

People procrastinate for many understandable reasons, including:

  • Feeling overwhelmed or unsure where to start

  • Fear of failure or getting things wrong

  • Perfectionism or very high standards

  • Low confidence or self-doubt

  • Difficulty with motivation, focus, or energy

  • Avoiding tasks that feel boring, stressful, or uncomfortable

 

You might notice:

  • Repeatedly putting off tasks or deadlines

  • Starting tasks but struggling to finish them

  • Underestimating how long things will take

  • Getting caught in cycles of overthinking or rumination

  • Feeling temporary relief when avoiding a task, followed by guilt or stress

 

While procrastination can offer short-term relief, it often increases pressure over time and can impact work, relationships, and wellbeing.

How common is procrastination?

Procrastination is extremely common:

  • Around 80–95% of people report procrastinating at times

  • Approximately 15–20% experience more persistent or habitual procrastination

  • It is particularly common during adolescence and early adulthood, but can affect people at any stage of life

 

(Recent research, 2022–2024)

What treatment can we offer?

Support focuses on understanding why procrastination happens for you, and developing practical and sustainable ways to respond differently.

Cognitive Behavioural Therapy (CBT)

CBT can help to:

  • Identify patterns that maintain procrastination

  • Challenge unhelpful thoughts (e.g. “I have to do this perfectly” or “I can’t cope”)

  • Break tasks into manageable steps

  • Build momentum through action rather than waiting for motivation

 

Behavioural activation focuses on:

  • Taking small, structured steps to get started

  • Building motivation through action (rather than waiting to feel ready)

  • Increasing a sense of achievement and progress

 

Other practical strategies and skills might include:

  • Breaking tasks into smaller, achievable steps

  • Using structured techniques (e.g. timed work intervals)

  • Improving planning and time awareness

  • Reducing distractions and creating supportive environments

  • Developing more realistic expectations of productivity

Acceptance and Commitment Therapy (ACT)

ACT supports:

  • Taking action even when tasks feel uncomfortable

  • Reducing avoidance driven by difficult thoughts or feelings

  • Connecting tasks to personal values and long-term goals

Compassion-Focused Therapy (CFT)

Helpful where procrastination is linked to:

  • Self-criticism or fear of failure

  • Shame or feeling “not good enough”

CFT supports a more encouraging and sustainable inner dialogue.

Mindfulness-based approaches

These can help you:

  • Notice avoidance patterns earlier

  • Reduce overthinking and rumination

  • Stay more present and engaged with tasks

A compassionate note

Procrastination is not a character flaw — it’s often a sign that something about the task feels difficult, uncomfortable, or emotionally loaded. With the right support, it’s possible to understand these patterns, reduce avoidance, and develop a more manageable and confident approach to getting things done.

Further guidance and support

You may find this trusted resource helpful:

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