Watch Wellcast Procrastination Worksheet

Download Worksheet


Procrastination can be a persistent hurdle in our daily lives. It often leaves us feeling overwhelmed and unproductive. This worksheet is designed to help you understand and tackle procrastination effectively. By exploring various strategies, you can take meaningful steps toward improving your time management and productivity.

What Are The Theories Behind This Worksheet?

Procrastination is a complex behavior, and various psychological theories attempt to explain it. Reflect on your own experiences and select the most relevant ones:

  1. The Temptation-Bundling Theory: Think about activities you enjoy and tasks you tend to procrastinate on. Can you bundle these together to make the tasks more enticing?
  2. The Self-Determination Theory: Reflect on whether your procrastination is linked to a lack of intrinsic motivation. How can you align tasks with your personal values and interests?
  3. The Procrastination as Emotion Regulation Theory: Explore whether procrastination serves as a way to cope with negative emotions. What emotions trigger your procrastination, and how can you address them more constructively?
  4. The Time Management and Planning Theory: Consider if poor time management or a lack of clear goals contribute to your procrastination. How can you improve your time management skills?
  5. The Fear of Failure or Success Theory: Analyze whether fear plays a role in your procrastination. Are you avoiding tasks due to a fear of failure, or does success intimidate you in some way?

How Will This Worksheet Help You?

Understanding the theories behind procrastination can shed light on the root causes of your behavior. By recognizing these causes, you can develop tailored strategies to overcome procrastination and enhance your productivity.

How Should You Use This Worksheet?

Reflect on your past experiences of procrastination. Identify recurring patterns, triggers, and common tasks you tend to delay. Set clear, achievable goals for combating procrastination. Break down larger tasks into smaller, manageable steps. Create a detailed action plan with specific strategies for addressing procrastination. Regularly monitor your progress. Adjust your strategies as needed and celebrate your successes along the way.

Was this helpful?

Thanks for your feedback!