top of page
Search

Overcoming Procrastination: 10 Therapist-Backed Tips (for anxious teens, college students, and parents)


By Jennifer L. Rowe, LCSW

Journey Life Balance

Instagram: @journeylifebalance


Procrastination isn’t laziness — it’s a stress response. When your brain feels overwhelmed, uncertain, anxious, or emotionally flooded, it tries to protect you by avoiding the task altogether.


And yet, procrastination creates more stress, more guilt, and more spiraling “I should be doing more” thoughts. The cycle becomes exhausting.


But here’s the good news: You can break the pattern with small, realistic shifts — ones that meet your brain where it actually is.



Here are 10 gentle, real-life tips to help you move forward without burnout, shame, or unrealistic expectations.

1. Start with a 5-Minute Rule

You don’t have to finish the task. You only have to begin.


Set a timer for 5 minutes and remind yourself:


Anyone can do something for five minutes.


Motivation often appears after you start — not before.


2. Break the Task Into Micro Steps

Your brain avoids what feels too big.Break tasks down into tiny, doable pieces:

• Open your laptop

• Write one sentence

• Read the first question

• Highlight one paragraph


Small actions reduce overwhelm and get you moving.


3. Remove the Emotion From the Task

You’re not avoiding the task — you’re avoiding the feeling around it.


Shift your language: Instead of “I should,” try:


“The task is neutral. My feelings are the hard part.”


Once you reduce emotional weight, the task becomes easier.


4. Use Body Doubling

A powerful ADHD-friendly strategy: Work alongside someone else — virtually or in person.


Your nervous system co-regulates with another person, making it easier to stay focused and calm.


5. Lower the Barrier to Entry

Make the beginning easier:

• Lay out your materials ahead of time

• Keep your journal within reach

• Keep your laptop at your workspace

• Pre-pack your bag the night before

• Place your laundry basket where you can’t ignore it


Environment matters more than willpower.


6. Identify the Real Block

Ask yourself:

• Am I overwhelmed?

• Afraid of failing?

• Lacking clarity?

• Exhausted?

• Stuck in perfectionism?


Naming the barrier helps dissolve resistance.


7. Set a Specific Start Time

“Start at 7 PM” is better than “Work for 2 hours.”


Your brain needs a doorway, not a marathon. Start times create momentum.


8. Reduce Sensory Overload

If your nervous system is wired, focusing becomes impossible.

Try:

• turning down bright lights

• using soft background noise

• limiting phone distractions

• grounding your body through deep breathing

• a warm shower before you begin


Calm body = calmer mind.


9. Reward Momentum, Not Perfection

Reward starting. Reward continuing. Reward trying again after stopping.


Your brain loves positive reinforcement — use it.


10. Be Kind to Your Future Self

Ask yourself:


“What tiny thing can I do today that makes tomorrow easier?”


Small acts build trust in yourself:

• sending one email

• prepping clothes

• writing down priorities

• starting the assignment

• opening the laptop instead of ignoring it


These small acts break the cycle gently and sustainably.


💛 Final Reflection

You’re not broken.


You’re not lazy.


You’re not “bad at time management.”


Your job isn’t to be perfect.


Your job is simply to begin — again and again, without shame.


✨ Overcoming Procrastination — Virtual Workshop


📅 Sunday, January 11, 2026🕖 7:00 PM – 8:30 PM EST📍 Virtual Workshop


If you want deeper support around procrastination, emotional overwhelm, and the patterns that keep you stuck, join me for this workshop.


In this 90-minute session, we will explore:

✨ 8 key areas of life where procrastination shows up

✨ What actually causes procrastination (it’s not laziness)

✨ How YOU specifically procrastinate — your patterns + triggers

✨ How to move past emotional, mental, and environmental barriers

✨ Simple tools you can use immediately


This workshop pairs beautifully with my:

• Getting Unstuck Workshop (check my workshops page to register)


• Intentions Journals:



• Hope Letter & Intention-Setting Practices


• Start Where You Are Workbook — a grounding, reflection-based guide for reconnecting with yourself and reducing overwhelm


If you’re tired of pushing everything off until “later,” this workshop gives you the structure, support, and clarity you need to move forward in 2026.


👉 Register Here:

 
 
 

Comments

bottom of page