CBT · Behavioral
Procrastination Worksheet
Treat avoidance as emotion, not time management
Procrastination is usually emotion-regulation, not time-management. Name what feeling the task is asking you to feel — then make the first step absurdly small.
The task I am avoiding
What feeling does the task bring up? (boredom, dread, shame, overwhelm, fear of failure…)
What story am I telling myself about the task? (e.g. it has to be perfect, I should already know how)
Cost of continuing to put it off
What future-me wishes I would do now
Break it into the smallest possible first step (under 5 minutes)
When and where I will do that first step
What I will tell myself when the urge to switch tasks shows up