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Stop Putting Things Off: A New Approach with MCT
End the cycle of delayed action by changing how you think about getting started
Breaking Free from the Habit of Delay
Procrastination is something many of us experience, leading to stress and frustration. While often we try to find more motivation, Metacognitive Therapy (MCT) looks at procrastination differently – by focusing on the beliefs, both good and bad, that keep us stuck. By changing how you think about tasks and needing motivation, MCT offers a helpful way to tackle procrastination at its core.
Why We Put Things Off: What MCT Says
Procrastination often comes from beliefs about whether delaying is helpful and beliefs that make tasks feel difficult.
Believing Delay is Helpful: Many think that putting things off will help them feel less anxious or that they'll do a better job "when they're in the mood." Thoughts like, "If I wait until I feel like it, it'll be better," can make procrastination seem like a good idea. Believing Tasks Are Overwhelming: People can also have negative beliefs that make tasks feel too big or scary. Thoughts like, "If I start now, I won't be able to handle it," or "If I try and fail, it means I'm a failure," can stop you from even beginning. How MCT Helps You Tackle Procrastination
MCT helps you look at these beliefs about putting things off:
Spotting Your Beliefs About Delay: MCT encourages you to notice both the "good" and "bad" reasons you procrastinate. For example, realising that you think "avoiding this will make it easier" or "I can't start if I'm not motivated" can show you how these beliefs are holding you back. Observing Thoughts Without Acting on Them: A key MCT technique involves noticing thoughts about procrastination without reacting to them. When thoughts like "I'll do it tomorrow" or "This is too hard" pop up, MCT encourages you to just observe them without automatically giving in to the urge to delay. Questioning the Need for Motivation and Fear of Failure: MCT helps you think about whether you really need to feel perfectly motivated to start something. By trying it, you might find that you don't need to wait for the perfect moment. Similarly, challenging the idea that failing at a task makes you a failure can reduce the fear of starting. Building a More Helpful Mindset: As you create some distance from the beliefs that fuel procrastination, MCT helps you develop a more flexible and positive way of thinking about tasks. Instead of seeing them as something to fear, you can approach them with more openness. How MCT Can Help You Stop Procrastinating:
MCT focuses on the beliefs that keep procrastination going. By understanding that you don't have to wait for motivation or be afraid of failure, MCT offers a lasting way to become more consistent and confident.
At Lazy Therapy, I believe that overcoming procrastination is less about forcing yourself to be productive and more about changing how you think about tasks. MCT provides a meaningful way to address procrastination, helping you move towards action without the weight of delay.