Many people throughout their lives have periods of time where procrastination occurs. However for others it can become excessive and cause undue anxiousness and the early onset of depression. It can become a particular problem when day to day tasks, such as paying bills or applying for jobs are affected. Large projects or tasks can become overwhelming, so doing everything to avoid them becomes a tactic. However the greater that we avoid something, the worse the anxiety becomes. There are also factors that cause procrastination such as anxiety, issues with self-esteem, maybe someone doesn’t feel good enough or capable of completing something. Attention problems and skill base can also be sources of the cause.
Cognitive Behavioural Therapy (CBT) for Procrastination is a brief and highly effective treatment for elimination. It can help you to get back on track with your life goals. CBT is clinically-proven, and backed by hundreds of scientific studies. Unlike traditional talk therapy, it presents a different focus, that involves teaching the client sets of new skills which can be adopted to solve their problems.
A CBT treatment for procrastination would be tailored to the specific need of the individual. It would include a mix of the following concepts;
- Identify small goals
By identifying goals that you wish to achieve it will help to reduce the feeling of being overwhelmed.
- Activity scheduling.
Create priority lists and put them into urgent, moderately important and put off till later. It will help to inform you what needs doing first.
- Behavioural shaping strategies.
Use your natural patterns to help you. If you are more alert in the morning then use this time to implement the tasks you find harder, such as phone calls or meetings.