Understanding Procrastination Through Anxiety and Avoidance

Available with English captions and subtitles in Spanish.

Understand procrastination through an anxiety- and avoidance-based lens—and learn how to respond more effectively.

Why This Training Matters

Procrastination is a common but often misunderstood experience. When avoidance is treated as a character flaw rather than a coping strategy, individuals may feel shame or stuck, making change harder.

This session reframes procrastination as an understandable response to discomfort, emphasizing approaches that reduce struggle rather than intensify it. Viewers gain a clearer understanding of how anxiety drives avoidance and how compassionate strategies can support sustained change.

What You’ll Learn

  • Emotional and psychological drivers of procrastination
  • The role of anxiety and fear in avoidance
  • Why self-criticism often backfires
  • Evidence-informed, compassionate strategies for change
  • Applying these concepts across personal and professional settings

Who Should Watch

  • Mental health professionals (psychologists, psychiatrists, social workers, nurses, counselors, and therapists)
  • Health care professionals
  • Community & public health leaders
  • Education & school professionals
  • Faith & community leaders
  • Individuals & families
  • Parents & caregivers
  • Workplace & organizational leaders

Event Details

  • Date Recorded: April 30, 2026
  • Length: 60 minutes
  • Presenter: Lisa W. Coyne, PhD

Topics Covered During This Training

  • What is the difference between procrastination and avoidance?
  • A lot of people see procrastination as laziness—is that the case?
  • What tends to change for people when they stop viewing procrastination as laziness?
  • Are there certain tasks that people are more likely to put off than others?
  • How does anxiety play into why we put things off?
  • How can someone tell if anxiety is the root issue driving their own procrastination?
  • How can perfectionism reinforce avoidance?
  • Whether it’s procrastination, anxiety, or something else—how do you know when it’s time to talk to a professional?
  • What is the procrastination loop, and how does it play out in real time?
  • Where in the procrastination cycle is change most likely to happen?
  • Do people start to identify themselves as “just a procrastinator,” and if so, what does that do to the cycle?
  • Can changing the way we talk to ourselves help with procrastination? What does helpful self-talk look like?
  • What might it look like to work with our emotions instead of fighting them when trying to break the procrastination cycle?
  • Some of this sounds similar to exposure-based approaches used in OCD treatment, where people learn to sit with anxiety instead of avoiding it. Is that a fair comparison?
  • What are some practical ways to manage the physical side of procrastination-related anxiety? Do tools like breathing exercises help?
  • How can someone be more compassionate with themselves and shift the negative voice in their head?
  • What does progress look like when working on procrastination, and how do you measure it?
  • How can clinicians incorporate evidence-based strategies like cognitive behavioral therapy (CBT) to help clients address procrastination?
  • What is defusion, and what does it mean in the context of procrastination?
  • What do exposure-based strategies look like in practice when applied specifically to procrastination?
  • How do values factor into procrastination, and how might a values-based therapeutic approach help?
  • Can acceptance and commitment therapy (ACT) be combined with other therapeutic approaches, such as CBT and exposure therapy?
  • What can loved ones do to help someone who is struggling with procrastination, and what should they avoid doing?
  • How does procrastination show up differently in children and teenagers, and what approaches tend to work best with them?
  • What resources would you recommend for people who want to learn more on this topic?
  • What is the key takeaway you want people to remember about procrastination?

The information discussed is intended to be educational and should not be used as a substitute for guidance provided by your health care provider. Please consult with your treatment team before making any changes to your care plan.

Resources

You may also find this additional information useful:

About the Expert

Lisa W. Coyne, PhD, is a senior clinical consultant at McLean Hospital and an assistant professor of psychology in the Department of Psychiatry, part-time, at Harvard Medical School. She is a licensed clinical psychologist, an internationally recognized acceptance and commitment therapy (ACT) trainer, and the author of numerous books for parents, children, and teens.

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