In everyday practice, reflection and discussion, procrastination often shows up as avoidance, delaying tasks, putting things off or leaving things until the last minute. This one-page CBT-style information sheet gives a clear explanation of what procrastination is, why it happens, the excuses people commonly use, and how unhelpful rules and assumptions can keep the cycle going.
This CBT information sheet explains what procrastination is for adults, older teenagers, students and therapy clients who want to understand task avoidance, delaying work, postponing decisions or leaving things until the last minute. It describes procrastination as choosing to delay or avoid a task you have committed to, without a valid reason, while doing something less important even though there may be negative consequences.
The handout breaks the topic into clear, manageable sections so it can be used in counselling, CBT sessions, study support, coaching, wellbeing conversations or independent reflection. It looks at the kinds of tasks people put off, the activities they use instead, and the excuses that can make avoidance feel reasonable in the moment.
- Use it as a printed psychoeducation handout during a session or lesson.
- Add it to revision, study skills or personal development packs.
- Use the prompts to start discussion about unhelpful rules, assumptions and patterns.
By outlining both the short-term benefits and longer-term costs of putting things off, the sheet helps readers notice how procrastination can be maintained. It is a practical downloadable resource for professionals, educators and individuals who need a clear starting point for understanding procrastination and planning the next step. Produced by the Centre for Clinical Interventions.
