Beat Procrastination
Solution-Focused Approach to overcome Procrastination
Brief and effective treatment for procrastination
Ignite action, discipline & consistency in your life
Procrastination
Procrastination feels like a battle against your own mind and emotions.
- You’re tired and not feeling motivated.
- You promised you’d start today and get it done. But you didn’t. Again.
- Then that nagging feeling comes back, followed by dread, guilt and even anxiety.
You say “I’ll start tomorrow”, but tomorrow turns into the next… and the next. That task, that thing, that keeps getting putting off. Never gets done.
Do some of these points relate to you? Common signs and symptoms of Procrastination
You label yourself as lazy, a procrastinator, or self-sabotaging.
You don’t feel driven or motivated most of the time to start.
Tasks that should be straighforward feel impossible to start, leaving you feeling overwhelmed, anxious and paralysed.
You tell yourself “just a few more minutes” of scrolling/watching/relaxing… and then hours have passed.
That to do list is out of control, full of half-done things staring back at you, so you end up avoiding it all.
When inspiration and motivation does strike, it often fades as soon as you sit down to work, replaced by resistance and the endless number of distractions.
Each time you procrastinate, it reinforces the belief that you are not good enough, inadequate and not capable of reaching your goals.
You have big plans, but that voice of doubt goes “What if I fail?” making it easier to stay in your comfort zone.
You envy people that seem to effortlessly take action, wondering why it’s so much harder for you.
The “I’ll start tomorrow” turns into a loop, leaving you feeling frustrated and disappointed in yourself.
You desperately want to change, but idea of facing the fear and self-doubt keeps you stuck in your comfort zone.
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Hi, I'm Matthew
Your Local Strategic Psychotherapist and Clinical Hypnotherapist in Albury Wodonga
Hello, and welcome to The Inward Process, proudly serving Albury Wodonga and online. I’m Matthew, and I specialise in helping people overcome the cycle of procrastination. Using our tried, tested, and proven methods, I’ll help you overcome the habits and barriers holding you back, so you can ignite action, discipline and consistently in your life.
Every session is uniquely tailored to you, because your experience and challenges with procrastination are specific to you. Together, we’ll work on equipping you with practical tools and strategies to not just manage procrastination—but how to overcome it.
I know how procrastination feels because I was a former expert in getting in my own way. Whether it was feeling overwhelmed, avoiding tasks I knew should start, or struggling with perfectionism, I understand firsthand what you’re going through. The impacts that procrastination takes on your goals, self-belief and confidence levels. The strategic approaches that transformed my life in taking action and creating sustainable habits are now the same ones I now help others to break the cycle of avoidance and overthinking that fuel procrastination.
I’ve supported clients from all walks of life—from students to high-performing professionals—providing a solution oriented approach, while ensuring they feel supported, heard and understood.
If you’re ready to invest in a process that aligns with your unique needs, goals and ambitions, then let’s get started.
How we Tackle Procrastination?
At The Inward Process, we don’t just tackle your to-do list, schedules, routines and what you should do; we address the root causes of procrastination and what’s holding you back. For procrastination, it’s typically one of two things. You don’t feel like taking an action, so you don’t, or, you don’t know how to do something. You don’t know the process – or the series of steps involved. Because of that uncertainty and ambiguity that is occurring when you don’t know something, you feel overwhelmed, the mind shuts down, the task seems bigger than it actually is, the feelings take over, and you avoid taking the action. Ultimately, if you listen to the feelings that you are having now, where you don’t know how to park the feelings of “I don’t feel like it”, or the other global beliefs you may be saying and identifying with yourself like “I’m a procrastinator”, then you are not going to take action, and you will procrastinate.
The other contributing factor of procrastination is what is deemed useless analysis. Useful analysis leads to an action. On the other hand, with useless analysis, worrying about the situation, or thinking about it, might make you think you are actually doing something, but deep down as you know, you aren’t taking any action. This is the approach/avoidance conflict situation occurring that people can unconsciously run. There are other times where we contemplate, and stall in making a decision, because we feel that there is a lack of information, or we don’t know if we are making “the right choice”. So instead of making a choice, we loop back with the exact same inputs, the same information, and so we keep stalling in making a decision. Thus, we need to knock over the worrying and the lack of information component we feel we may lack, and make a conscious choice, with the knowledge and information that is available.
The bottom line is, like any learnt behaviour, thought or action, procrastination is as a result of a lack of process – a series of steps that is missing in your current experience. Here, you’re not labelled “lazy”, you aren’t self-sabotaging, or afraid of success like so many self-development, self-proclaimed gurus talk about. Furthermore, more judgement upon yourself and having a strong, harsh inner critic, really isn’t helpful. The intentions might be good, for you to perform and improve, but it isn’t useful, and it only contributes to the issue. Instead, our methods peel back the layers and processes of your procrastination, looking at why starting something feels so hard, and why finishing something, feels even harder. But most importantly, to take action into what to do about it.
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Frequently Asked Questions
Not sure yet? Here are the answers to some common questions
Procrastination is the habitual act of delaying or avoiding tasks that need to be accomplished, even when you know they are important or urgent. Often opting for short term comfort over long term success.
Procrastination
often results commonly from two ways. emotional resistance, such as stress, fear of
failure, perfectionism, and the actual costs involved in getting it done
(whether financial, emotional etc) is too high, leading to the perceived
overwhelming nature of the task, rather than laziness or self-sabotaging.
- Global statements like “I’m a procrastinator”, “I’m lazy”, “I’m self-sabotaging”
- Delaying tasks even when they are important
- Focusing on less critical tasks to avoid the main work
- Struggling with time management
- Feeling overwhelmed and stress by tasks/your to do-list
- Experiencing guilt, frustration about not completing tasks or excessive judgement
- Waiting for “motivation” or the “right mood” to start.
- High levels of perfectionism that prevent the person from starting.
- The lack of action reinforces their belief they are a failure and not good enough.
For procrastination, typically anywhere from 3 to 6 sessions are typically recommended. This allows the strategic therapist to address underlying psychological patterns/processes, introduce new behaviours/positive associations, and provide ongoing support for developing sustainable habits in the long term future.
Procrastination in students typically involves postponing studying or completing assignments until the last minute. This can be due to difficulty managing time, overwhelming workloads, performance anxiety (fear of not performing well), or a lack of effective study strategies/clear routines. It can significantly impact academic performance and increase anxiety.
Hypnosis is simply a tool, a fascinating and complex tool to me, and requires voluntary participation. Thus, you remain in control and can choose to come in and out of hypnosis at any time.
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In the workplace, procrastination occurs when employees delay important tasks, leading to reduced productivity, missed deadlines, and increased stress. It can stem from unclear goals, fear of making mistakes, uncertainty about how to start the task, or feeling overwhelmed by the complexity of the work.
Procrastination is hard to stop because it often involves deep-seeded emotional responses like fear of failure, perfectionism, and anxiety/stress at the unconscious level. Your prefrontal cortex, the logical, busy analytical part of the mind, knows you shouldn’t procrastinate, but the issue with procrastination, is that decisions we make are based at the emotional, unconscious level. Many people wait for motivation to take action, which rarely comes before starting. Breaking this cycle requires action despite discomfort. So the key is to act, despite how you feel.
Procrastination serves as a coping mechanism by allowing individuals to avoid negative emotions such as fear, pain, uncertainty, frustration or their own negative thoughts. By delaying tasks, they temporarily escape the discomfort, but this avoidance tends to increase stress and anxiety over time.
Procrastination is common because many people rely on their feelings to drive action. In addition, fear of failure, perfectionism, and distractions make it easier to avoid challenging tasks. The abundance of instant gratification options, like social media, also contributes to procrastination.
Yes, hypnotherapy is a safe and effective way to address procrastination. In fact, it is arguably the most effective strategy for overcoming procrastination, because it helps the individual access the subconscious mind, where unhelpful patterns, such as fear of failure or self-doubt, often reside. By changing these patterns, hypnotherapy can reframe your mindset and promote action-oriented behaviours. With hypnotherapy, you can learn to separate your emotions from your actions, allowing you to move forward with tasks even when you don’t feel ready or motivated.
According to Dr. Gabor Maté, ADHD is not itself necessarily a disorder, but a collection of behaviours and processes, that are shaped by early life experiences or emotional responses. Procrastination can often be linked to ADHD, as individuals with ADHD may struggle with emotional regulation, executive function, and managing overwhelming tasks. The brain’s inability to focus or initiate tasks often stems from unresolved emotional challenges and unhelpful patterns that don’t serve their highest good. Like procrastination, ADHD can be seen as a coping strategy, where avoiding tasks helps escape uncomfortable feelings of failure, inadequacy, or confusion. Dr. Gabor Maté emphasises that ADHD isn’t a static condition but a reflection of deeper processes that can be worked through, much like procrastination. And depending on the circumstances, hypnotherapy can be extremely effective in tackling this.
Clinical Hypnotherapy, isn’t about mind control or what you would typically think of from movies. Clinical hypnotherapy focuses on empowering clients to access their inner resources and make intentional changes in their behaviour. In treating procrastination, this process involves guiding clients into a deeply relaxed, focused state where they are more receptive to suggestions. Rather than merely addressing symptoms, the clinical hypnotherapist encourages clients to explore underlying beliefs, motivations, and patterns that fuel procrastination.
Our solution oriented approach emphasises the role of choice and personal responsibility, helping clients learn to respond differently to situations that would typically trigger procrastination. This method allows for change at a subconscious level, making it easier to carry new patterns into daily life.
During a hypnotherapy session for procrastination, the therapist guides the client into a relaxed, focused state. In this state, clients explore the deeper reasons behind their procrastination, including fear of failure, perfectionism, or lack of motivation at the subconscious level. The therapist then uses strategic themes, tools and resources to help the client replace these limiting beliefs with constructive thoughts and behaviours that reflect action and consistency.
The distinction between laziness and procrastination lies in intention and emotional barriers. Laziness is just simply the lack of desire and willingness to engage in productive activities, coupled by indifference, with no associated feelings of guilt/stress. People who are lazy may not feel compelled to do anything, and don’t experience any emotional discomfort from inaction.
Procrastination, however, involves a deeper internal struggle. Individuals who procrastinate can deem themselves as lazy, self-sabotaging, or a procrastinator. But this is instead a process. Procrastination stems from patterns like they believe they don’t control their thoughts and feelings very much, large global statements, fear of failing, perfectionism, and general uncertainty about where to start. People who run the process of procrastination are not lazy or self-sabotaging, but rather it involves, an overreliance of feelings, like waiting for motivation or clarity to strike before they start. They fail to see that beginning something, brings the clarity over time. These are the key differences.
Procrastination isn’t just about avoiding unpleasant tasks—it can also affect things you enjoy. This happens when internal blocks, such as perfectionism, fear of failure, or a lack of structure, prevent you from starting. You might avoid tasks you enjoy because of a fear of not doing them well enough or worrying about the consequences of finishing. Sometimes, the pressure to perform can lead to avoidance, even if the activity is something you generally look forward to.
It may also because of deeper issues like mild depression, where the individual feels apathetic, helpless and hopeless, about their current situation or life for example. Stable attribution is one of the main cognitive patterns that contribute to this issue.
Strategic Psychotherapy is a targeted, solution-focused approach designed to address the specific patterns of thought and behaviour that keep you stuck. When it comes to procrastination, these patterns might include avoiding tasks because they feel overwhelming, overthinking the steps until you feel paralysed, or waiting for the “right” motivation to strike before taking action.
Unlike traditional therapy, which often focuses on the past, strategic psychotherapy hones in on the present processes driving your procrastination. It’s about understanding why you’re caught in cycles of avoidance and identifying the key gaps in how you approach tasks. By doing this, we can develop practical strategies that empower you to act, even when emotions like fear, uncertainty, or perfectionism try to take over.
Through this method, you’ll gain the tools to break down overwhelming goals into manageable steps, park unhelpful feelings that lead to delay, and shift your focus from short-term discomfort to long-term achievement. Strategic Psychotherapy doesn’t just help you manage procrastination—it equips you with a personalised process to overcome it, setting the stage for lasting change and productivity.
If procrastination is holding you back, this approach can help you reclaim your time and confidence, starting today.
The initial session lasts 90 minutes, allowing time for an extended interview to thoroughly understand the client’s background and specific challenges with procrastination. Follow-up sessions are 60 minutes, providing ample time for clinical hypnotherapy techniques while monitoring and reinforcing progress.
Yes, for addressing procrastination, it is just as effective as in-person sessions. Clinical hypnotherapy and strategic psychotherapy work extremely well in virtual/online settings, allowing flexibility and comfort for the individual while receiving professional services. Clients find online sessions extremely convenient, and equally transformative in addressing procrastination. All you need is some headphones, stable internet and a comfortable space where you won’t be interrupted by anyone.
In saying that, we offer in-person sessions at our locations in Albury Wodonga too.
Yes, you will receive a voice recording of the hypnotherapy session with your consent, and if you choose. This is advantageous so that you can revisit key suggestions/strategic themes, continue reinforcing the positive changes and progress outside of the therapy sessions.
The short answer it may, as the coverage for clinical hypnotherapy and strategic psychotherapy will vary depending on who the provider is, and their plans/policies. It’s best to check with them, to confirm whether coverage applies for clinical hypnotherapy and strategic psychotherapy for procrastination treatment.