I know I should start… but I just can’t get myself to do it.

If this sounds familiar, you’re not alone.

When Procrastination Becomes a Problem.

While putting things off occasionally is normal, chronic procrastination can hold you back from the life you want and create unnecessary stress.

You might notice:

Falling behind in school or at work
Missed opportunities for advancement or growth
Strained relationships or social isolation
Feeling constantly “behind” or overwhelmed
Difficulty completing daily responsibilities

The more you avoid a task, the bigger it feels and the harder it becomes to start.

A woman with curly hair sitting at a white desk, writing in a notebook, in a well-lit room with a white brick wall and framed pictures on the wall.

How Therapy Can Help

CBT can break this cycle by helping you understand your patterns and develop practical strategies.

Together, we’ll work to:

Reframe how you think about tasks so they feel manageable
Break projects into small, achievable steps
Learn coping strategies for anxiety or perfectionism tied to tasks
Build accountability and use positive reinforcement to stay on track
Strengthen confidence in your ability to follow through

You may be wondering…

Sometimes we avoid tasks for reasons that actually serve us, like taking a mental break or completing other useful tasks first. The problem arises when avoidance becomes a habit that stops you from reaching important goals.
For example:
- Productive avoidance: You take a 10-minute walk to clear your head before starting a report.
- Procrastination: You reorganize your entire desk for two hours instead of writing the report, feeling anxious and guilty the whole time.
Procrastination isn’t just about avoidance — it’s about the thoughts and emotions tied to a task. Common patterns include:
- “This is too hard.”
- “I don’t know where to start.”
- “I’ll never do it perfectly.”
These thoughts trigger anxiety or dread, which pushes you to distract yourself, and reinforces the cycle of procrastination.
CBT helps you recognize the difference, so you can use healthy avoidance strategies while breaking patterns of unhelpful procrastination.

Taking The First Step

Procrastination can feel overwhelming, but change starts with one small step. Therapy offers a safe, supportive space to tackle avoidance, manage your anxiety, and create consistent habits that help you feel in control.

Reach out today and start moving forward one task at a time.

Request An Appointment