Overcoming procrastination – A CBT Approach

Task Paralysis at Work? Here’s How to Overcome Procrastination With CBT-Inspired Tools

You’ve got a mile-long to-do list. The deadlines loom ever closer. Naturally, you do absolutely nothing

Sound familiar?

This isn’t laziness or lack of ambition. It’s task paralysis. A form of mental freeze triggered by overwhelm. Whether it’s one massive project or twenty small ones, the brain can interpret a crowded task list as a threat. And just like that, your productivity shuts down.

Procrastination is hardly exclusive to the disorganised. Even the most capable professionals are known to perfect the art of doing everything except the thing. Tim Urban covers this with alarming accuracy in his TED talk – well worth a watch, perhaps instead of doing that task you’re avoiding..

According to the CCI, clarity, task approach and time availability is key:

Calm Your Nervous System First

When your body feels threatened (yes, even by a task list), your sympathetic nervous system kicks in, which is responsible for the fight or flight response. This includes increased heart rate, rapid breathing, and adrenaline release

Before you attempt to tackle anything, take a moment to reset your physiology:

• Inhale slowly for four counts.
• Exhale for six to eight counts.
• Repeat for 1–2 minutes.

Extending your exhale is like hitting the brakes on stress. It triggers the parasympathetic nervous system (AKA rest and digest system) and signals safety to your body making it easier for your brain to think clearly.

Get Clear on What Needs to Be Done

When overwhelm strikes, the first step is clarity. Try this structured approach:

• Write a master to-do list of everything on your mind. Whether it’s for today, this week, or this quarter.
• Prioritise it. Label each item from most important to least important.
• Break it down. For each task, identify every small step involved. Think “send intro email” instead of “launch new campaign.”
• Estimate time. People who procrastinate often over or underestimate how long tasks take. Start tracking real time to improve your accuracy.

Choose How You Start

There’s no one “right” way to tackle a task. Instead, experiment with these strategies and see what works for you:

• Worst-First AKA ‘Eating the frog’: Knock out the most dreaded task early. Everything else will feel lighter by comparison.
• Momentum Method: Start with something fun or easy, then roll into something harder while your energy’s high.
• Just 5 Minutes: Commit to only five minutes. Often, that’s all it takes to get over the mental hump.
• Set Time Limits: Work in short, focused blocks (e.g., 30 minutes)—then pause. This builds flow and keeps fatigue at bay.

Optimise When and Where You Work

Your environment and energy matter just as much as your to-do list.

• Prime Time: Identify when you’re most productive (morning, mid-afternoon?) and use that time wisely.
• Prime Place: Work where you focus best. Remove distractions, silence notifications, and create a calm space.
• Unscheduling: Instead of booking every task, simply block out your current commitments. This helps you see when free time naturally arises—and how you can use it.
• Track your time: Mark every 30-minute block you spend working on a task. Visible progress builds motivation.

Use Smart Mindset Tools

Cognitive Behavioural Therapy teaches us that small mindset shifts create big behavioural change. Try these:

• Remember-Then-Do: As soon as you remember you need to do a task, seize the moment and follow through
• Visualise: Use imagery to visualise the task being successfully completed, and use the momentum from that feeling to get going on the task in real life
• Plan Rewards: Finished a difficult task? Give yourself something to look forward to. A reward doesn’t have to be big – it just needs to feel good.

Final Word

Overcoming procrastination isn’t about doing more, it’s about doing smarter. You don’t have to conquer the mountain in one go. You just need to find your foothold and take the first step.