Procrastination isn’t about laziness—it’s a complex struggle tied to emotions and executive functioning challenges that influence how we manage tasks and time.
People often dismiss procrastination as laziness or a lack of motivation. However, for
many, it’s a sign of more profound struggles tied to executive functioning—a set of
mental processes that govern planning, prioritising, and following through on tasks.
When executive functioning is impaired, procrastination becomes less about
avoiding tasks and more about managing the emotions and mental load they evoke.
Understanding this distinction illuminates the true nature of procrastination. It
highlights how therapy can provide tools and a supportive space to address it
effectively.
The Executive Functioning-Procrastination Connection
Executive functioning is like the brain’s control tower, enabling us to:
• Organize information and tasks.
• Control impulses and emotions.
• Maintain focus and flexibility.
• Break down larger goals into actionable steps.
When this system falters—due to stress, neurodivergence (e.g., ADHD), or
underlying anxiety—tasks can feel overwhelming or insurmountable, which often
leads to avoidance, not out of apathy but to escape feelings of failure, fear, or
inadequacy.
At its core, procrastination is an issue of regulating emotional response to the task,
not a time management problem. Therapy offers a unique opportunity to explore
these emotional roots while equipping individuals with the tools to take action in an
achievable and meaningful way.
Why Procrastination Isn’t Laziness
Procrastination isn’t about a lack of effort or discipline; it’s about avoiding discomfort.
For instance, individuals rushing for an essay or a report might delay writing it
because they fear not meeting expectations. After all, the task feels overwhelming.
This avoidance provides short-term relief but often leads to guilt and self-criticism,
perpetuating the cycle of inaction.
It is usual for individuals to feel tired after a long day of work and school and delay
writing or tasks. However, consistent procrastination is a sign that the individual’s
current approach isn’t working, and they may benefit from new strategies or a deeper
understanding of their thought patterns and emotional responses.
Therapy helps individuals deal with the underlying issues that cause procrastination. Short-term approaches such as Cognitive Behavioural therapy (CBT) or Acceptance and
Commitment Therapy (ACT) helps individuals better understand their thought patterns
and emotional responses to tasks and offer new strategies to deal with them.
Trauma-focused approaches such as Internal Family System (IFS) or Eye Movement
Desensitization and Reprocessing (EMDR) and Brainspotting help individuals
process deep-rooted issues stemming from past setbacks and childhood trauma that
hinder the individuals from moving forward and achieving their best.
How Counselling and Psychotherapy Addresses Procrastination
Some of the ways counselling and psychotherapy address procrastination include:
1. Identifying Emotional Triggers
Therapy helps individuals uncover the emotions and thoughts that are tied to
procrastination. Are you avoiding tasks because you fear failure? Do you struggle to
start because the task feels too overwhelming? Understanding these triggers allows
for targeted intervention.
By recognising and processing the thoughts such as “If I can’t do this perfectly,
there’s no point trying. “This task is too big; I’ll never finish it.” individuals can reduce
the emotional weight of tasks, making it easier to begin.
2. Building Emotional Regulation Skills
Many procrastination struggles stem from difficulty managing the emotions that tasks
evoke. Therapy helps individuals develop tools to sit with these emotions without
letting them derail their efforts.
For instance, Instead of trying to “fix” feelings of fear or inadequacy, clients learn to
observe them without judgment. A therapist might guide a client through an exercise
like:
Acknowledging the fear of failure as a natural response.
Using a grounding technique like deep breathing to stay present and calm.
Reminding themselves, “I don’t need to feel motivated; I just need to take the
first step.”
3. Aligning Tasks with Values
Values are central to overcoming procrastination. Tasks feel less burdensome when
they’re tied to something personally meaningful. For example, students who
procrastinate on studying might discover that their efforts align with their values of
creating a secure future or gaining knowledge.
By connecting tasks to values, therapy shifts the focus from external pressures (e.g.,
deadlines) to internal motivation (e.g., personal growth or integrity). This approach
fosters a sense of purpose, making tasks feel more worthwhile.
4. Developing Practical Strategies
Therapy also equips individuals with actionable skills to navigate executive
functioning challenges. These include:
Breaking Tasks Down: Large goals are overwhelming. Therapy helps clients
learn to divide them into smaller, achievable steps.
Time-Blocking: Techniques like the Pomodoro Method (working in short bursts
with regular breaks) help balance focus and rest.
Externalising Reminders: Using tools like planners or apps to track deadlines
relieves the brain’s cognitive load.
5. Addressing The Past
Therapy will support the individuals on behavioural activation, which refers to small,
intentional actions that build momentum. For example, a client might start by
committing to 5 minutes of work, knowing that action often leads to motivation.
Therapists using trauma-informed approaches will also work with desensitising past
traumatic experiences or setbacks to release the clients from the trap of the issues
underlying procrastination.
A Non-Judgmental Space for Growth
What sets therapy apart is the safe, non-judgmental space it provides. Many
individuals who struggle with procrastination carry deep shame, believing their
inability to act reflects a personal flaw. Therapy challenges this narrative, replacing
self-criticism with self-compassion.
In the safe space of the therapy room, the individuals may:
Explore the “why” behind their procrastination without fear of judgment.
Experiment with new strategies and fail without guilt.
Receive validation and encouragement for small wins, building confidence
over time.
Deals with deep-rooted issues that lead to procrastination.
Depending on the therapeutic approaches. Therapists may act as guides or
supporters, helping the individuals navigate their challenges while recognising and
celebrating their progress.
The Empowering Impact of Counselling and Psychotherapy
Procrastination isn’t a failure of character—it’s a sign that something deeper needs
attention. Therapy provides the tools and insight to address these underlying issues,
helping individuals move from avoidance to action.
Counselling and psychotherapy transform procrastination from a cycle of shame into
an opportunity for growth. Individuals who struggle with procrastination may benefit
from learning emotional emotions and practical strategies to empower them to take
charge of their lives more confidently and clearly. As they stabilise, those who wish
to explore deeper-rooted issues may consider working with trauma-informed
approaches. Ultimately, therapy doesn’t just help individuals manage
procrastination—it helps them reclaim a sense of agency, purpose, and self-worth.
They can break free from avoidance and thrive through understanding, skill-building,
and compassion. Letting go of the past to move into a brighter future.
Restoring Peace is a private mental health centre which provides counselling and psychotherapy services for children, adolescents, youths, adult individuals, couples and groups with anxiety, depression, trauma, grief and various mental health and relationship challenges. For more information, please visit www.restoringpeace.com.sg or WhatsApp at +65 8889 1848. For periodic updates, we invite you to join our telegram group: https://t.me/restoringpeace.
Sources:
Cherry, K. (2023). The psychology of procrastination. Verywell Mind. Retrieved from
Psychology Today. (n.d.). Procrastination. Retrieved from
McLean Hospital. (2023). Why we procrastinate and how to stop. Retrieved from
Keywords: procrastination, executive functioning, overcoming procrastination, why we
procrastinate, emotional regulation, procrastination and anxiety, time management,
ADHD, causes of procrastination, managing tasks effectively
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