Let me say this first, because it really matters: procrastination isn’t laziness.
It’s not a flaw in your personality, and it’s not a lack of willpower.
It’s actually a learned response in the brain — and that means it can be changed.
Procrastination often shows up as feeling stuck or overwhelmed, distracted, or unable to get started, even though you know exactly what needs doing. You might find yourself putting things off, avoiding them, or doing something else instead — usually something easier or more immediately rewarding.
I have found myself watching You Tube videos of cats (they are just soooo cute!) when I know I actually want to/need to do some specific task but can’t seem to get going. This is a classic avoidance strategy.
In the short term, that avoidance brings relief. In the longer term, it tends to bring stress, pressure, self-criticism, and that uncomfortable feeling of falling behind, and the inner critic jumps up and down like a jack in the box, pointing the finger.
Why procrastination happens
Procrastination isn’t a character flaw — it’s a coping response.
When something feels too big, too boring, too complicated, emotionally loaded, or carries a fear of getting it wrong, the brain naturally looks for a way out. That “escape” might be distraction, scrolling, tidying, or switching tasks.
You get a brief sense of relief — but the task hasn’t gone away. Often, the pressure just builds.
Over time, this can turn into a familiar loop:
avoid → short relief → stress → more avoidance
What’s often underneath it
For many people, procrastination is linked to things like:
- Fear of failure or not being good enough
- Worry about being judged or criticised
- Perfectionism —“If I can’t do it properly, I won’t start”
- Low confidence or self-doubt
- Imposter syndrome
- Feeling overwhelmed or not knowing where to begin
None of this means there’s something wrong with you. It simply tells us how a part of your brain has been trying to protect you. This part always has your best interests at heart. It is trying to help you in some way. It may be trying to help you avoid emotional pain; it may be rebelling against being told what to do (like a teenager); it may want to avoid taking risks; it may want to stay in the comfort zone and stay safe.
What’s actually happening in the brain
When we feel overwhelmed, the brain can slip into a kind of survival mode.
The part of the brain responsible for planning, focus, and decision-making becomes less active, while the emotional brain can briefly hijack the system. When that happens, it can feel surprisingly hard to think clearly or take action — even on things you know how to do. It’s a bit like getting stuck in the mud.
People often describe this as:
- Mental fog or going blank
- Feeling frozen or spaced out
- Frustration or irritability
- Difficulty starting or finishing tasks
The important thing to know is this: It’s a learned pattern that has been repeated and reinforced over time.
The good news
Patterns can be changed.
Procrastination isn’t part of your identity. It’s something the brain has practised, often many times, and anything that’s been practised can be re-trained.
Changing a pattern can be simple. It reminds me of driving on the other side of the road when you go abroad – you need to focus, take it slowly, breathe easily, stay calm, and repeat. Your brain gets used to seeing things a different way. After a few times, it’s easy.
Rather than talking things over endlessly or trying to force yourself to “push through,” Hypnotherapy & BWRT work directly with the brain’s automatic responses. We discover the ‘part’ that resists, interrupt the old pattern, remove the emotional charge around the task and help the brain install a calmer, more focused response instead.
Training the brain differently
Instead of relying on willpower, you can start by using mental rehearsal.
That means helping your brain experience:
- Feeling calm and settled
- Seeing yourself starting and completing tasks with more ease
- Feeling focused, capable, and clear
- Building confidence and momentum before you take action
Your brain doesn’t actually know the difference between what’s real and what’s imagined vividly. It responds as if this is real practice. With repetition, the new response starts to become the default — and taking action begins to feel more natural.
Things that help in the moment
If you’re feeling overwhelmed, a few simple things can really help:
Pause for a moment
Stepping away briefly can help your nervous system reset. Take 3 minutes to gaze out the window or do some stretches.
Slow your breathing
Slow, steady breathing tells the brain it’s safe, which helps focus return.
Notice Automatic Negative Thoughts (ANTs)
Thoughts like “I can’t do this,” “It’s too much,” “I’ll mess it up” are just thoughts – words in your mind — not facts. Acknowledge them, say to yourself – “it’s ok – that’s the old pattern” and allow them to float through your mind without challenge.
Gently reframe
You might ask yourself:
- What’s the smallest step I can take right now?
- What would good enough look like?
- How would I approach this if I felt calm and confident?
The real aim
The aim isn’t to push against the resistance, or be stricter with yourself.
The aim is to remove or neutralise the emotional block that’s stopping action.
When the brain feels safe and focused:
- Motivation follows naturally
- Focus improves
- Tasks feel easier
- You just get on with it – without fuss
Procrastination fades — not through effort or pressure — but through gently re-patterning the brain.
For some things, simple mental rehearsal is enough.
Mental Rehearsal can get you going.
This short exercise will only take a minute or two and it might just help to get you moving.
Pause and breathe
Take one slow breath in… and an easy breath out. Let your shoulders soften and allow your body to settle just a little.
Think of one small task
Choose something you’ve been putting off — nothing big, just one simple task. You’re not doing it yet, only bringing it to mind.
Imagine the first tiny step
Picture yourself taking the very first step, however small that is. Opening a document. Standing up. Writing one line. Decluttering one tiny corner. Keep it easy.
Notice how that feels
As you imagine that first step, notice any sense of relief, calm, or “that’s started.” Let your brain register that feeling.
Return to the present
Take another breath and come back to now. You may find the next step feels a little clearer, or a little lighter.
Repeat for the next move. Take it easy. Sometimes you get into the rhythm of moving forward and get more done that you think.
You don’t need to push. Very often, preparing the mind is all it takes for the body to follow.
And if the pattern is difficult to shift on your own, Hypnotherapy & BWRT can offer extra support, helping the brain reset the response that keeps you stuck.
