Alexis
Pagomenos
Psychology
Therapy for Procrastination
& Perfectionism
in Brisbane
Do you find yourself putting things off, even when you know how important they are?
Maybe you have good intentions and genuinely want to get things done, but somehow find yourself avoiding tasks, getting distracted or waiting until the last minute to start.
You might spend so much time thinking about what you need to do that actually doing it feels overwhelming. And when you finally get started, you might put pressure on yourself to get everything just right.
You might recognise some of these experiences:
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Regularly putting off tasks, even when you know they'll become more stressful if you leave them.
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Struggling to get started because you feel overwhelmed or don't know where to begin.
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Spending too much time planning, researching or preparing instead of taking action.
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Worrying about making mistakes, getting things wrong or not meeting your own expectations.
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Finding yourself rushing to finish things at the last minute, feeling stressed and frustrated with yourself afterwards.
You might find that procrastination is affecting your work, study, relationships or personal goals. You may even start to question your abilities or wonder why something that seems relatively straightforward for other people feels so difficult for you.
You're Not Lazy or Lacking Motivation
Procrastination is often misunderstood as laziness or poor time management. But for many people, putting things off has more to do with how they respond to uncomfortable thoughts and feelings.
You might avoid a task because you're worried about getting it wrong, unsure where to start, afraid of being judged or concerned that the result won't meet your expectations.
Sometimes, the task itself isn't particularly difficult. It's the feelings that come with doing it that make it hard to get started.
You might tell yourself you'll do it later, wait until you feel more motivated or spend time trying to work out the perfect way to approach it. In the short term, avoiding the task can provide some relief. But eventually, the pressure builds, deadlines get closer and the frustration and self-criticism start to creep in.
How Perfectionism Can Keep You Stuck
For some people, procrastination and perfectionism go hand in hand.
You might have high expectations of yourself and feel like whatever you do needs to be done properly.
You might spend a lot of time worrying about making mistakes, disappointing others or producing something that isn't good enough.
This can make it difficult to start tasks, make decisions or finish things because there's always something you could improve.
You don't have to keep getting stuck in this cycle.
You might recognise yourself in some of these patterns:
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Waiting until you feel completely ready, or 100% before getting started.
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Spending too much time on small details rather than making progress.
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Repeatedly checking or redoing things because you're worried they're not good enough.
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Avoiding opportunities because you're afraid you won't perform well.
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Being much harder on yourself than you would be on other people.
The problem is that trying to do everything perfectly can make it harder to do anything at all.
Therapy can help you develop a different relationship with mistakes, uncertainty and expectations, so you can take action without needing everything to feel perfect first.
What Will Therapy for Procrastination & Perfectionism look like?
In your first session, we'll explore what's been happening, the situations where you tend to procrastinate and what you find difficult about getting started or following through.
We'll look at the thoughts, feelings and behaviours that might be contributing to the cycle, as well as what you'd like to change.
Therapy can help you recognise the patterns that keep procrastination going and develop more helpful ways of responding.
I draw on evidence-based approaches to help people understand the connection between their thoughts, emotions and behaviours.
Depending on your goals, we might work on:
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Breaking overwhelming tasks into smaller, more manageable steps.
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Getting started without waiting until you feel completely motivated or ready.
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Reducing avoidance and gradually building confidence in taking action.
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Managing perfectionistic thinking and unrealistic expectations.
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Becoming more comfortable with mistakes and uncertainty.
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Reducing self-criticism and developing a more balanced way of evaluating yourself.
The goal isn't to turn you into someone who is constantly productive or never puts anything off. It's to help you spend less time feeling stuck and more time doing the things that matter to you.
You can learn to take action even when you feel uncertain, make progress without getting everything perfect and feel less overwhelmed by the expectations you place on yourself.
You May Have Some Concerns. That's Okay.
Why do I procrastinate even when I know what I need to do?
Knowing what you need to do and feeling able to do it are two different things. Procrastination can be connected to anxiety, feeling overwhelmed, fear of failure, perfectionism or difficulty managing uncomfortable emotions. Therapy can help you understand what's happening for you and develop different ways of responding.
Is procrastination a sign of laziness?
Not necessarily. Many people who procrastinate actually care a lot about doing well and achieving their goals. Sometimes, the pressure they place on themselves makes it harder to get started. Understanding what's driving the procrastination is often more helpful than simply trying to force yourself to be more disciplined.
Can therapy help with perfectionism?
Yes. Therapy can help you recognise unrealistic expectations, reduce self-criticism and become more comfortable with making mistakes. It can also help you learn to take action without feeling like everything needs to be perfect.
What if I've tried planners, productivity apps and time management strategies already?
Practical strategies can be helpful, but they don't always address the reasons you're avoiding tasks in the first place. If anxiety, perfectionism or self-doubt are contributing to your procrastination, it's important to work on those patterns too.
How do I take the next step?
If you're tired of putting things off, feeling overwhelmed by your to-do list or being frustrated with yourself for not following through, therapy can help you understand what's getting in the way.
You don't need to wait until things become overwhelming to reach out. I'd love to hear about what you've been experiencing and talk with you about what working together might look like.
Contact us today. There's no pressure or obligation to book a therapy session afterwards.
Get In Touch
Ready to take the next step? I am ready when you are.
Contact Information
I work as part of the team at My Psych Clinic, in Eight Mile Plains.
Get in touch with our friendly reception team to book a session or answer any questions.
Level 1 Building 10/107 Miles Platting Rd, Eight Mile Plains QLD 4113
Please note that I am unable to respond to emergency or crisis situations. If you, or someone else, requires immediate emergency support, please contact emergency services on 000, Lifeline (24 hr service) on 13 11 14, Mental Health Access Line (24 hr service) on 1300 64 22 55, 13YARN - 13 92 76, or visit your nearest hospital emergency department.
