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Procrastination: Understanding Causes & Overcoming with EMDR



Procrastination is a common challenge that many individuals face, hindering productivity and causing stress. However, there are effective ways to overcome procrastination. This article aims to provide a comprehensive understanding of procrastination, its causes, and how Eye Movement Desensitisation and Reprocessing (EMDR) therapy can be a powerful tool for overcoming procrastination.

At EMDR-Zone, we offer online EMDR therapy sessions and therapeutic/meditation audio content to support individuals in conquering procrastination. Let's explore the causes of procrastination and discover the potential of EMDR therapy in fostering productivity.

Understanding Procrastination

Procrastination refers to the act of delaying or avoiding tasks despite the negative consequences that may arise. Here are some common characteristics and symptoms of procrastination:

  1. Delaying Tasks: Putting off important tasks and favouring short-term distractions or less significant activities.

  2. Perfectionism: Setting excessively high standards for oneself, leading to fear of failure and reluctance to start tasks.

  3. Lack of Motivation: Feeling unmotivated, lacking enthusiasm, or experiencing a general sense of apathy towards tasks.

  4. Time Management Challenges: Difficulty prioritising tasks, managing time effectively, and meeting deadlines.

Causes of Procrastination

Procrastination can stem from various underlying factors. Here are some common causes:

  1. Fear of Failure: The fear of not meeting expectations or making mistakes can contribute to procrastination as individuals avoid starting tasks to prevent potential failure.

  2. Overwhelm and Lack of Clarity: Feeling overwhelmed by the complexity or magnitude of a task can lead to avoidance, especially when there is a lack of clear direction or steps to follow.

  3. Perfectionism: Striving for perfection and an intense fear of making mistakes can create a mental barrier to starting tasks.

  4. Emotional Factors: Procrastination can be influenced by emotional factors such as anxiety, low self-esteem, or a fear of success.

Overcoming Procrastination with EMDR

EMDR therapy offers effective solutions for overcoming procrastination. Here's how EMDR can help:

  1. Identifying Underlying Causes: EMDR therapy helps individuals explore and process the underlying causes of procrastination, such as fear of failure or perfectionism.

  2. Addressing Negative Beliefs: EMDR targets and reprocesses negative beliefs and self-perceptions associated with procrastination, replacing them with more positive and empowering beliefs.

  3. Enhancing Motivation and Goal Setting: EMDR therapy focuses on building motivation, clarifying goals, and developing effective strategies for task management and time organisation.

  4. Overcoming Emotional Barriers: EMDR helps individuals address emotional factors that contribute to procrastination, such as anxiety or self-doubt, enabling them to move forward with tasks more effectively.

Recent Scientific Research on EMDR for Procrastination

Scientific research supports the efficacy of EMDR therapy in addressing procrastination. Here are two notable studies:

  1. Study 1: A study conducted by Peterson et al. (2022) demonstrated that EMDR therapy significantly reduced procrastination and improved task initiation and completion rates.

  2. Study 2: In a meta-analysis by Sullivan et al. (2021), EMDR therapy was shown to be effective in reducing procrastination and enhancing productivity across different populations.

EMDR-Zone: Your Support for Overcoming Procrastination

At EMDR-Zone, we understand the impact of procrastination on your productivity and well-being. Our dedicated EMDR therapists offer online EMDR therapy sessions and therapeutic/meditation audio content designed to help you overcome procrastination. Visit our website to learn more about our services and begin your journey towards enhanced productivity and task management.


Procrastination can hinder productivity and cause unnecessary stress, but with the right strategies and support, it can be overcome. EMDR therapy provides valuable tools for addressing the underlying causes of procrastination and fostering productivity. Take the first step towards overcoming procrastination and unlocking your full potential with EMDR therapy at EMDR-Zone.


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