Therapy for Procrastination
Why we procrastinate
Procrastination runs on an avoidance loop: delaying painful tasks buys us relief now but imposes a bigger cost later on, which teaches the brain to delay again. It is a well-studied pattern, and the driving force is simply fear.
We live with the fear of failure, of being exposed, of not being good enough. These feelings come with thoughts like “I’ll do it later when I’m ready” or “If I can’t do it perfectly, I won’t do it at all.”
In this way, the things we avoid can end up controlling our lives.
Taking action
But procrastination responds well to the techniques of Cognitive Behavioural Therapy (CBT), methods that emphasise specificity and consistency. Using small testable plans (like ‘if/then’ situation cues) from the CBT toolkit can turn frustrated intentions into real world action.
Procrastination can also be a sign of deeper struggles. Maybe the job you are in or the course you are taking is not right for you. Maybe a part of you is rebelling against something you are being forced to do. Maybe you are having trouble seeing your daily tasks in the context of the life goals they are trying to serve.
These answers to these questions don’t come up right away, instead we arrive at them gradually, by unspooling our thoughts and hearing ourselves out loud as we try to make sense of our behaviour.
For someone struggling with procrastination this might feel like an agonisingly slow path to productivity, but it is the smoothest and surest way.
Retraining the brain is not easy or quick, but it is possible, and made easier by the depth of self-knowledge that can come from good therapy.
Procrastination also links to deeper struggles like low mood, anxiety or a lack of purpose.
Ready to talk?
I offer counselling appointments in Penrith, or tele-health Australia-wide. After hour appointments available. No GP referral required.
The first step is to book a free 10 minute phone chat. ​​