How to Stop Procrastinating:
CBT for Procrastination
Most people procrastinate from time to time. However, some people procrastinate excessively, causing undue anxiety, reduced motivation, and even depression. Procrastination can be especially problematic when putting off important tasks, such as paying the bills or applying for jobs. There are a number of causes of excessive procrastination. For example, some people have skills deficits in planning. They have never learned to plan and complete complex tasks, resulting in feeling overwhelmed by large projects. When we are overwhelmed by something, we usually do everything we can to avoid it. The more we avoid a task, the more anxiety we feel about it, causing even more feelings of being overwhelmed and, thus, more procrastination. There are often other factors causing us to procrastinate, such as anxiety, self-esteem, attention problems, as well as other skills deficits.
Cognitive Behavioral Therapy (CBT) for Procrastination is a brief and highly effective treatment for eliminating procrastination and getting on track to achieve one's goals. CBT is a new form of therapy that is clinically proven and backed by hundreds of scientific studies. Unlike traditional talk therapy, Cognitive behavioral therapy is present-focused and involves teaching clients new skills they can use to solve their problems. CBT treatment for procrastination is always tailored to the individual's needs, but typically includes some combination of the following interventions:
Functional analysis
Mindfulness training to target ineffective urges
Activity scheduling
Self-reinforcement strategies
Behavioral shaping strategies
Other CBT interventions
Cognitive Behavioral Therapy Los Angeles is a therapy practice of expert psychologists with the highest level of training and experience in providing evidence-based treatment. Click the button below to ask a question or schedule a consultation to determine whether CBT is right for you.
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Learn about how CBT can help eliminate procrastination in this edition of the Harvard Mental Health Letter.