Procrastination

Talking therapies for Procrastination in Cardiff, Carmarthen and online via video.

Procrastination is more than simply “putting things off”. It often involves feeling overwhelmed, anxious, or unsure where to begin, leading to avoidance of tasks—even when the consequences are stressful. Procrastination can affect work, education, relationships, and wellbeing, creating a cycle of guilt, pressure, and reduced self-confidence. Talking therapies helps individuals understand the emotional and psychological factors behind procrastination and develop effective strategies for motivation, focus, and follow-through.

Common Symptoms of Procrastination

• Persistent delays in starting or completing tasks
• Difficulty prioritising or organising activities
• Feeling overwhelmed or unsure where to begin
• Perfectionism leading to avoidance
• Frequent distractions or lack of focus
• Guilt, frustration, or stress about unfinished tasks
• Reduced productivity and increased pressure over time

Therapy for Procrastination

Talking therapies can help individuals break the cycle of procrastination by addressing the emotional and behavioural patterns that contribute to avoidance. Techniques such as Cognitive Behavioural Therapy (CBT), motivational interviewing, and structured planning strategies can increase motivation, improve task management, and support long-term change. At iTT, our therapists provide supportive, practical guidance to help clients build confidence and take manageable steps toward their goals.

Talking therapies for procrastination includes:

• An initial assessment to explore personal habits, beliefs, and barriers
• Identifying emotional triggers that contribute to avoidance
• Challenging negative or perfectionistic thinking patterns
• Developing practical strategies such as task breakdowns and prioritisation
• Improving motivation, confidence, and long-term organisation skills