Reflect on Procrastination: what is really behind the delay?
Procrastination often isn’t about laziness, it’s about what’s going on underneath the delay. Taking time to reflect can help you understand the pattern and respond differently next time.
Free to try · Responses are private & encrypted
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What does the Reflect on Procrastination Journal cover?
- A task you put off
- What you were thinking or feeling just before you delayed it
- The short-term relief procrastination gave you
- A small step you could try next time instead
Who is this Reflect on Procrastination Journal for?
Helpful if you:
⏳ Keep putting things off and are not sure why
😔 Blame yourself for being lazy
🔎 Want to understand the pattern underneath the delay
For therapists:
Assign Reflect on Procrastination after the What is Procrastination course so clients apply the model to a real task. Their identified feeling and small step give material for behavioural planning in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review. Psychological Bulletin, 133(1), 65–94. - Landmark meta-analysis showing procrastination is strongly linked to emotion regulation, not just poor time management. Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation. European Psychologist, 18(4), 255–262. - Demonstrates that procrastination is often driven by avoiding uncomfortable feelings. Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health. Psychological Science, 8(6), 454–458. - Shows procrastination reduces performance and increases stress over time.
