Procrastination Self-Reflection Worksheet

Front

When I avoid a task, it’s usually because...

Back

I’m afraid I’ll mess it up, It feels pointless or imposed, I don’t know where to start, I’m waiting to feel motivated or inspired, I don’t have the energy or mental bandwidth.

Front

What’s your usual mindset before starting a big task? Options: “I can’t handle this right now.”, “I know I’ll do better if I wait until the last minute.”, “Ugh, why do I have to do this?”, “I’ll get to it later when I’m in the mood.”, “What if I get it wrong?”

Back

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Front

How do you usually feel after procrastinating?

Back

Drained and guilty, frustrated with myself, ashamed or disappointed, relieved but it doesn’t last long, annoyed or rebellious.

Front

What usually gets you moving again?

Back

A looming deadline, Talking it through with someone, Having a step-by-step plan, Lowering my expectations, Feeling emotionally regulated or energized.

Front

How do you feel about authority or external pressure?

Back

I push back. I want to do it on my terms.
I want to meet expectations, but I freeze under pressure.
It doesn’t bother me. I’m more distracted by internal stuff.
I get nervous trying to please people.
I avoid tasks when I feel overwhelmed or unsupported.

Front

Do you often wait until the last minute? Why?

Back

I delay because I need the urgency to focus, I delay because I’m overwhelmed, not energized, I delay because I want it to be flawless, I delay because I’m afraid I’ll fail, I delay because I feel emotionally exhausted.

Front

Which of these situations triggers your procrastination the most? Options: Needing to make a decision with no clear answer. Facing a blank page or unstructured task. Being afraid I’ll disappoint someone. Having too many things to juggle at once. Knowing I only have one shot to get it right.

Back

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Front

How do you usually talk to yourself about unfinished work?

Back

"You always wait too long! What’s wrong with you?"; "I just don’t care enough right now."; "I need to get this exactly right or not at all."; "I’ll start it after this one thing..."; "I’ll never be able to do this."

Front

What’s your biggest barrier to getting started?

Back

Resisting control or authority, Needing the urgency to kick in, Not knowing how or where to start, Worrying I’ll fail or be judged, Feeling emotionally exhausted.

Front

How would you describe your procrastination style in one word?

Back

Crisis-driven, Anxious, Overwhelmed, Distracted, Perfectionist