Do you find yourself struggling with procrastination?

The first thing you need is to you need to do is to determine what the underlying cause of your procrastination is.

  • If you are overwhelmed by a task, can you take a break, and put it in manageable chunks?
  • Have you ever wanted to organize your house, and the idea of where to start paralyses you, and you are overcome with anxiety and anxious feelings?

Perhaps if you start small and see what really needs to be done in each room, and then go even smaller and chunk it out more and that may make the task seem more manageable.

If you were trying to organize your house or a room you would go in the closet of one room and when you are in the closet start in a corner of that closet.  Don’t look at the entire closet, just the corner to start.  Just by making the task of spring-cleaning seem smaller it may seem a lot less overwhelming.

Many of our day-to-day tasks and obligations that we are putting off can be thought of in the same way that you may tackle spring-cleaning.

The Four steps you may need to help and prevent procrastination are:

  1. Determine what the task is at hand.
    • Is there a due date, or a time frame you need to have it completed by?
  2. Divide the tasks or project up.
    • If you are able to work in smaller steps it may help to make the project easier, and maybe even fun.
  3. Delegate the work out.
    • So often we feel that we have to do everything ourselves, and not ask for help. Asking for help, or finding someone else to work on the project, or part of it is not a sign of weakness.  Sometimes we procrastinate because it is part of the job we do not enjoy, but someone else may, why not find out by delegating.
  1. Write down the steps that you need to do.
    • Even if it is something as simple as writing down the steps, that is a great beginning.   By avoiding the task or project at hand your mind actually doesn’t forget about it.  And by avoiding it you could be creating some undue stress and anxiety. Writing steps down are a great way to have it leave your mind and can decrease the anxiety related to it.

You may find by working on some of these steps you may eliminate the attitude you have towards procrastination, and you also may learn how to start good habits that may look forward to new tasks and projects that come up.


Erin Gray is a Licensed Mental Health Counselor and Speaker who specializes working with women who are dealing with a variety of issues and concerns.                                                                 

If you are interested in scheduling an appointment call (407) 302-8622 or send an e-mail to

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** This content is intended for educational and informational purposes only. It is not intended to replace or serve as substitute for professional, medical, legal, or psychological services. **