13/04/2026
I hope you’re all having a good start to the week and enjoying the return of some sunshine. Following on from my post last, I wanted to spend a bit of time expanding my thoughts on procrastination, particularly around working with procrastination in a Person-Centred context. Let’s have a look at some of the theory, how it can manifest, and some tips/tricks which can help someone overcome procrastination.
So, some theory! Carl Rogers viewed procrastination not as laziness, but as a symptom of the actualising tendency - stalling growth & change caused by fear, guilt, shame, perfectionism, and ‘conditions of worth’ (i.e. an external locus of evaluation). Rogers believed true change comes from self-acceptance and unconditional positive regard, rather than self-criticism. How do we find ourselves feeling safe enough to act, while accepting free will in that you have the choice to procrastinate… but you also then accept the consequences of that choice.
In short, if we replace shame and rigid expectations with self-compassion, we can foster the internal safety to move forward.
I would look to work with you to identify what is causing your procrastination, meeting you with unconditional positive regard, empathy, and acceptance. We would seek to understand where these feelings are coming from, these incongruences, by gently exploring the bits of yourself you’re perhaps in denial about and distorting. This might sound frightening, and if you’re feeling seen or called out by reading this, perhaps it is worth reflecting on why. We’d work to understand this, build awareness, and to empower you to lead the change you want to see. Awareness is half the battle - meaningful change, the risk of ‘not knowing’, ‘getting it wrong’, are the places where the work and change opportunities are.
With that in mind, what are some of the common signs of Procrastination? Here are some of the signs of Procrastination I’ve experienced both in my personal and professional life:
Avoidance of tasks, or unpleasant feelings (Yes, this can be connected to conflict avoidance and people pleasing too!)
Overwhelm / Anxiety - It's easier to delay a task than complete it (This can be linked with Perfectionism and Helplessness)
Fear of Failure and Judgment - Externalised Judgment (e.g. “What will others think of the work I produce?”)
‘Bad’ Habits (e.g. “Doomscrolling”)
No Interest in the task itself
And some quick tips and ideas for things that can help someone to overcome Procrastination, in no particular order:
Becoming aware of when we are procrastinating, the patterns/cycles we experience (e.g. late-night doom-scrolling, over-exercising, playing video games)
Time Management (e.g. “2 minute rule” - If something important can be done in 2 mins, do it to get it off the ‘To Do’ list)
Build your schedule and be disciplined with it
Effective Prioritisation (e.g. Some clients have found using structured prioritisation techniques useful, like Urgent/Important/Non-Urgent/Non-Important grid)
“Eat the Frog” - Do the most difficult important task first.
You can try to break down larger tasks into smaller, more manageable chunks (e.g. if you have a 5000 word assignment due, chunk out the task of writing into 1000 word segments which can help the overall task feel less daunting)
Reduce Distractions (e.g. No phones, social media, etc. etc.)
Develop consistent habits (Discipline > Motivation)
Reward yourself for completing important tasks (e.g. work for an hour, take a 15min break)
Please comment, share your experiences of procrastination and what’s helped you to overcome those moments of “F**k, am I good enough to do this?”. If there’s anything you think I’ve missed or would like to see in future, please let me know!
Thank you,
Matthew
