Everybody has things that they don’t want to do. From studying to doing the increasing pile of laundry, or even dealing with an emotionally difficult issue, procrastination permeates everyday life.
Whenever we are faced with a seemingly boring, painful or repetitive task we instinctively push it to one side to be dealt with later. After all, who wants to be doing those sorts of things all the time? The problem for most people is we keep pushing things away and delaying doing whatever it is that we don’t want to do – and this can become increasingly problematic in other areas of our life.
Procrastinating doesn’t get rid of the problem – it only makes you think that the problem has gone away. In reality the problem is still there waiting for attention.
Finding the motivation to do things, as well as breaking the procrastination habit, is something you can discuss with one of our Clinical Psychologists. We will help you deal with the underlying reason behind your procrastinating, as well as assisting you to develop personalised strategies to help you get through your ‘to-do’ list.
What is Procrastination?
Procrastination is more than simply “putting things off”. It’s the ongoing pattern of delaying tasks that feel overwhelming, uncomfortable, boring, or emotionally demanding, even when we know doing them later will create more stress.
For some people it shows up as constantly pushing deadlines. For others, it’s subtle — tidying the house instead of starting an assignment, endlessly “researching” instead of making a decision, or promising yourself you’ll begin tomorrow… again. Over time, procrastination can chip away at confidence, self-trust, and wellbeing.
What are the Signs & Symptoms of Procrastination?
While procrastination looks different for everyone, common experiences include:
- Difficulty starting tasks, even when they really matter
- Feeling stuck, guilty, frustrated, or ashamed afterwards
- Making endless plans without taking action
- Avoiding responsibilities until the very last minute
- Stress, tension, and mental exhaustion from always “catching up”
- Strained relationships or work issues due to delays and missed commitments
If you’ve ever wondered how to get rid of procrastination and why it keeps showing up, you’re certainly not alone.
What Causes Procrastination?
Procrastination isn’t about laziness or lack of discipline… it often has deeper roots. Perfectionism, fear of failure, low self-confidence, anxiety, burnout, ADHD, overwhelm, or difficulty managing emotions can all play a part. Sometimes we avoid tasks because they’re tied to uncomfortable feelings or self-doubt. Sometimes life simply feels too busy and our brain defaults to escape. Understanding what’s driving your procrastination is often the first meaningful step toward change.
What Does Effective Procrastination Treatment Involve?
At Life & Mind Psychology, we take a supportive, practical, and evidence-based approach. Together, we’ll explore what’s sitting underneath the avoidance, build insight into your thinking patterns, and introduce realistic strategies to help you move forward.
This may include techniques from Cognitive Behaviour Therapy, Acceptance and Commitment Therapy, mindfulness, values-based goal-setting, motivation support, and gentle behaviour change tools designed to help you take action in manageable, sustainable ways.
Why Choose Life & Mind Psychology?
We understand that procrastination can affect every part of life — work, study, relationships, confidence, and self-worth. Our Clinical Psychologists provide a safe, encouraging space where you can talk openly, without judgment. We’ll tailor your procrastination treatment to suit your needs, pace, strengths, and goals, helping you create steady, realistic progress rather than quick fixes.
With warmth, expertise, and genuine care, we’ll support you in building momentum, regaining confidence, and learning how to get rid of procrastination in a way that actually feels achievable.