Overcoming Procrastination
Procrastination as emotion-avoidance: understand what's behind your putting-off, answer the 'task-interfering' thoughts with task-oriented ones, and make starting trivially easy with a tiny first step and a breakdown of the task.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Overcoming Procrastination
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Understanding procrastination
Procrastination usually isn't laziness. We put things off to avoid an uncomfortable feeling — boredom, anxiety, self-doubt, or the pressure of doing it perfectly. Avoiding brings quick relief, which makes us more likely to avoid again next time. The way out is to make starting easier and to answer the thoughts that get in the way.
Thoughts that keep you stuck
Procrastination is fuelled by 'task-interfering' thoughts. Spotting them lets you answer back with 'task-oriented' ones.
Unhelpful rules
Make it smaller
Big tasks feel impossible; tiny steps feel doable. The hardest part is usually starting — so make the first step almost laughably small.
| # | Step | When | Actions |
|---|---|---|---|
| 1 |
Your plan
Safety and support
Need more support? If you are in crisis or feel unsafe, you can get help now: call 999 in an emergency, call Samaritans free on 116 123 (day or night), or text SHOUT to 85258. This worksheet supports therapy and self-help; it is not a crisis service or a substitute for professional care.
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When to use ‘Overcoming Procrastination’
‘Overcoming Procrastination’ is an interactive cognitive behavioural therapy (CBT) worksheet. As a core CBT skill it is used right across the model, with presentations including depression, anxiety, OCD, trauma and low self-esteem, rather than being tied to a single diagnosis.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 15 minutes. It moves through six short steps:
- Understanding procrastination — Procrastination usually isn't laziness. We put things off to avoid an uncomfortable feeling — boredom, anxiety, self-doubt, or the pressure…
- Thoughts that keep you stuck — Procrastination is fuelled by 'task-interfering' thoughts. Spotting them lets you answer back with 'task-oriented' ones.
- Unhelpful rules
- Make it smaller — Big tasks feel impossible; tiny steps feel doable. The hardest part is usually starting — so make the first step almost laughably small.
- Your plan
- Safety and support — Need more support? If you are in crisis or feel unsafe, you can get help now: call 999 in an emergency, call Samaritans free on 116 123…
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Overcoming Procrastination’ works by re-engaging with meaningful and rewarding activity (behavioural activation). The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Burns, D.D. (1980). Feeling Good: The New Mood Therapy. New York: William Morrow.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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