Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Treatment for procrastination can make a real difference in breaking the cycle of delay and avoidance. Procrastination is more than just “putting things off” — it’s a persistent pattern of avoiding tasks, often despite knowing the consequences. People may delay because of perfectionism, fear of failure, overwhelm, or difficulties with focus and organisation. While almost everyone procrastinates at times, ongoing struggles can affect work, study, and wellbeing. With the right support, procrastination can be managed, and healthier routines can be built.
Everyone puts things off sometimes, but ongoing procrastination often shows up in patterns like:
Putting things off until the last minute or not starting at all.
Turning to emails, social media, or chores instead of the task at hand
Spending lots of time preparing, but strugling to take the first step
Running late with school, work, or personal commitments
Worrying about what's undone, then feeling frustrated for not finishing it
Rushing tasks at the last moment, which affects performance or confidence
Around 78% of Australian students say they struggle with procrastination
83% of Australian workers admit to procrastinating at work, losing over two hours a week
Chronic procrastination is linked to higher anxiety, depression, and poorer health
Up to 20% of adults experience persistent, problematic procrastination
Procrastination isn’t just about being “lazy” or lacking willpower. Research shows it’s a widespread self-regulation difficulty that affects motivation, focus, and the ability to follow through on tasks. Studies estimate that nearly one in five adults are chronic procrastinators, while up to half of all students report it as a regular struggle. This pattern is more than an occasional delay — it can persist over time and have a real impact on daily life.
Researchers have found strong links between procrastination and higher stress, guilt, anxiety, and depression. People often procrastinate to avoid uncomfortable feelings, but this short-term relief usually leads to long-term consequences. Missed deadlines, last-minute rushes, and ongoing avoidance can lower performance at work or school, reduce self-confidence, and even affect physical health.
Studies suggest that procrastination is driven by emotions and thinking patterns rather than simple poor time management. Common reasons include:
This cycle of avoidance can become self-reinforcing: the more someone delays, the harder it feels to begin.
When it comes to effective therapy, Cognitive Behavioural Therapy (CBT) has the strongest research backing so far. CBT works by helping people:
Through this process, CBT builds motivation, self-efficacy, and emotional regulation — skills that directly counter procrastination.
Although CBT has shown the most consistent benefits in studies, researchers agree that more clinical trials are needed to fully understand which treatments are most effective for procrastination. Still, the evidence so far is encouraging. It shows that with the right support and strategies, procrastination doesn’t have to be a lifelong pattern — people can learn new ways of approaching tasks, improve their daily functioning, and feel more in control.
*Source: Understanding and Treating Procrastination: A Review of a Common Self-Regulatory Failure – Scientific Research
Break big tasks into bite-sized steps. Getting started, even with a tiny action, builds momentum.
Remind yourself it doesn't need to be perfect — progress is better than delay.
Self-criticism fuels the cycle of delay. Treat setbacks as opportunities to reset, not reasons to give up.
Clinical Psychologist, Director of MindBox Psychology
Our Psychologists are highly qualified with Masters or Doctorate degrees in Clinical Psychology. They
use Cognitive Behaviour Therapy (CBT) —the approach with the strongest evidence in the treatment for procrastination — along with other evidence-based supports such as Mindfulness and Dialectical Behaviour Therapy (DBT).
Hours: Monday to Friday 9am to 5pm
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