Procrastination and Self-Criticism | Counselling and Mindfulness Support

Exploring why we put things off, how self-criticism keeps us stuck, and how therapy can help us move forward.

Why Procrastination and Self-Criticism Go Hand in Hand

Many people think procrastination is just “laziness,” but it’s often linked to deeper emotional patterns:

• Fear of failure or not being “good enough”

• Harsh inner dialogue that criticises every attempt

• Anxiety about starting tasks or making mistakes

• Overwhelm from perfectionism and unrealistic expectations

Instead of motivating us, self-criticism often paralyses us, making procrastination worse.

The Emotional Impact

• Avoidance: Tasks pile up, increasing stress and guilt.

• Negative spirals: “I should have done this already” → “I’m failing” → “I can’t start now.”

• Perfectionism traps: Waiting for the “perfect” time or mood to begin.

• Loss of time: Hours lost to scrolling, distractions, or replaying worries.

How Counselling Can Help

Counselling offers a safe, non-judgmental space to explore these patterns. Together, we can:

• Identify triggers behind procrastination and self-criticism

• Reframe harsh inner dialogue into kinder, more supportive self-talk

• Explore links with anxiety, perfectionism, or burnout

• Develop practical strategies to break tasks into manageable steps

• Build emotional resilience and healthier routines

Mindfulness and Practical Techniques

Mindfulness can help shift the cycle of procrastination:

• Pause and notice: Recognise when self-criticism is driving avoidance.

• Gentle reframing: Replace “I’m failing” with “I’m learning.”

• Micro-steps: Break tasks into small, achievable actions.

• Grounding practices: Use breath or sensory focus to reduce overwhelm.

• Compassion journaling: Write supportive words to counter harsh inner dialogue.

Gentle Signs It’s Time to Reach Out

• You feel stuck in cycles of avoidance and guilt

• Self-criticism is draining your energy and confidence

• Tasks feel overwhelming, even small ones

• You want support in building healthier patterns

📣 Ready to Begin?

If procrastination and self-criticism are holding you back, counselling can help you explore these patterns with care and clarity. Email me at fee.therapymoments@gmail.com to begin. Therapy offers space to reconnect with your needs and move forward with balance.