I recently came across this Psychology Today article, and it offers some of the most practical, grounded advice I’ve seen on procrastination. While everyone puts things off sometimes, chronic procrastination can quietly erode our confidence, increase stress, and keep us stuck in patterns that feel hard to break.
5 Therapist-Backed Tips to Break Procrastination
- Start anywhere — seriously.
The next time you think “I’ll feel more like doing this later,” recognize that thought as a red flag. Just begin—anywhere. Momentum builds motivation. - Focus on small progress, not big goals.
Lower the bar to entry. When the goal is “make a little progress” instead of “finish everything,” tasks become less overwhelming and more doable. - Make specific plans.
Instead of vague intentions, use this format: “In situation X, I’ll do behavior Y to make progress on goal Z.” It helps shift you from intention to action. - Preempt your distractions.
Name what derails you—social media, email, snacks—and either eliminate it or build in a reward: “I’ll scroll for 10 minutes after I complete 25 minutes of focused work.” - Choose to act like the version of you you’re becoming.
Procrastination doesn’t define you. Practicing follow-through, even in small ways, helps build the identity of someone who shows up—especially when it’s hard.
If you’re struggling with avoidance—whether it’s responsibilities, difficult conversations, or things you deeply care about—therapy can help. At Clarity Counseling Seattle, we work with clients who are ready to explore the deeper patterns behind procrastination and build self-trust through compassionate accountability.
You might also appreciate these reflections on growth and change:
- Choosing to Heal: What It Really Means to Begin Again
- Imposture Syndrome: We All Experience It (But We Don’t Have To!)
- How Can I Come to Feel More Comfortable in Therapy?
Ready to take a small first step? That’s often all it takes to start changing the pattern—for real this time.