Do you have lots of tasks to complete but find it hard to get started?
If you often find yourself staring at your to-do list, knowing what needs to be done but struggling to begin, you’re not alone. Many people experience procrastination — the uncomfortable space between wanting to act and actually doing it.
What is procrastination?
Procrastination is the act of delaying or avoiding tasks, even when we know doing so may cause stress or make things harder later. It’s often misunderstood as laziness or lack of motivation, but in reality, it’s rarely about either.
For many people, especially those who are neurodivergent (such as individuals with ADHD, autism, or executive functioning differences), procrastination is linked to how the brain processes emotion, attention, and reward. Tasks can feel overwhelming, unclear, or emotionally loaded — leading to what’s sometimes called task paralysis or decision paralysis.
You might notice:
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Feeling anxious or frozen when facing big or unfamiliar tasks
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Difficulty starting, even with simple things
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A cycle of guilt or frustration for not getting things done
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Overthinking or avoiding tasks that feel emotionally heavy
How therapy can help
Therapy offers a supportive, non-judgemental space to explore what’s behind your procrastination. It can help you:
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Understand emotional and cognitive patterns contributing to avoidance
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Learn strategies to manage task paralysis and decision paralysis
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Build self-compassion, especially if procrastination has affected your confidence
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Explore whether traits such as neurodiversity or ADHD might be influencing your experiences
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Develop practical, tailored coping tools for focus, structure, and motivation
Through therapy, you can begin to shift from self-criticism to self-understanding — moving towards a more balanced, sustainable way of getting things done.
If this resonates with you
If you find yourself stuck in cycles of procrastination or overwhelm, talking it through can help. If you’d like to explore how therapy could support you, please visit www.franmayercounselling.com or get in touch to arrange a conversation.
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