Procrastinators Anonymous is a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from chronic procrastination.

CBT Cognative behavioural therapy

I know what this is from a theoretical point of view.

I am seeing a psychologist next Wed to work on some of my procrastination issues.

Has anyone experience of this technique, particularly as regards dealing with procrastination?

Would welcome anyone's experience strength and hope in this.

Regards Rexroth

I'd say that you should

I'd say that you should trust your therapist and give the thought-recording a try. And paying extra attention to
the way you think and feel just might open up those thoughts to you.


Najala from Massage Therapy School

any technique you can learn will help :)

Hi Rexroth!

I know I use a lot of techniques in my recovery. I'd say anything you can learn will benefit you :)

Let us know how it goes! :)


Thank you, gals & guys, for being here! :)

So, trying to do CBT - Cognitive Behavioral Therapy

Hey all.

Still checking out the site every so often, and trying to grow-beyond my procrastination, just not doing the checkins at the mo'.  :)

So, I've just started seeing a Psychologist who deals with CBT therapy. I thought I already knew what CBT was about, counteracting the negative thoughts that lead to procrastination, and thought I'd already been trying that, but along with my own realisations, the therapist has had me back up a bit, and really try and focus on what are the thoughts that lead to procrastination.

I have real difficulty with that. It doesn't feel like I'm doing negative self-talk, it feels like I just get tired, and switch off a lot of my thinking, and that allows me to start aimlessly surfing the internet (for examples). I also assumed I was quite avoidant, because I'll try and focus on an issue, and two seconds later, I'm wandering off on a related thought, but I wonder if I don't just do that anyway, even with things I *like*.

I had a little sucess with really just trying to sit, and recognise how my body feels when there's something I'm avoiding or making me anxious. Feeling tension building in my belly, back of my neck as I think about timesheets etc, the thoughts I have about how much I dislike it, and how it's worse because I always leave it til last minute when I've forgotten everything. And every moment I'm wanting to 'run away' in my thoughts, I just continue thinking about it. It worked really well for that one, as I realised after the tension had built and built that - that's it? That's all it feels like? I mean, it's tense, and kind of icky feeling, but it's not actually <i>painful</i>. And I was able to stop avoiding it.

But, after that initial sucess (before I even saw the therapist), I just can't seem to stick with it - and the therapist really wants me to write down what it is I'm thinking when I start avoiding something/procrastinating. To come up with some thoughts, and try and dig a little deeper. It just feels like I zombie out though... <i>Braaaaaiiins... ::jawdrop::

Thoughts? What thoughts?



Anyway, anyone else had any sucess with anything like this? I'll try and keep you guys up to date with anything that seems effective.


I haven't done CBT, but...

...I'd trust your therapist and give the thought-recording a try. While you might just "feel like a zombie" to start, paying extra attention to the way you think and feel just might open up those thoughts to you.

"I feel like a zombie" could lead to "I don't have the energy for this", which could lead to thoughts of why your energy level is so low, etc.

Before you can really attack the negative thoughts you're having, you need to figure out what those thoughts are so you can break the process.



I have seen several therapists over several years that used CBT.  The general idea is to retrain your self-talk to be more positive.  I can see, in theory, how this could work.  I certainly see that I can create very strong self-fulfilling prophecies in my own life - most of what I believe comes true.

However, CBT hasn't worked well for me.  I'm beginning to realize that my procrastination arises out of a much more fundamental level.  I am faithless and my faithlessness has been progressively worsening over the years.  I used to believe that I would accomplish anything I put my mind to and that God would back me up as long as I was doing good.  I never really had faith in other people not to screw up whatever I had done, but that didn't seem to matter.  Now, I have no faith in other people, no faith in God, and no faith in myself.  My faith pretty much comes down to, "Bad things will happen and I will get hurt."

So although CBT occassionally succeeded in getting me to change my self-talk, I never really believed any of the new things I was saying to myself, I never really believed my therapist could help me, and I fell into my old patterns.

I need to put another post on this.....

CBT, faith, hope, charity.


Maybe the way to find the thoughts is through the feelings? Maybe if we got stuck wondering what was the next thought to look at, if we asked ourselves,

1. am I thinking something that is inhibiting my faith?

2. am I thinking of something about which I have no hope?

3. am I thinking something that is uncharitable to myself? 

I believe CBT would be valuable. Especially if I approached it as if I weren't exactly me, but was, instead, my own ideal parent, loving and full of faith. Insisting that I be responsible to the process.

it's great to hear from Grail about the experience. I intend to try it too.


 Gnothi Seauton ~ Know Thyself