What Is a Procrastination Coach? Definition & Top FAQs
Ever find yourself caught in that frustrating loop of putting things off? Wondering why you just can't seem to get things done? You're definitely not alone. As a coach, I see this challenge pop up constantly across various groups, from college students to tech executives.
Research from the American Psychological Association shows that up to 20% of American adults struggle with chronic procrastination, and it’s not just about missed deadlines—it can take a real toll on your productivity and mental health. But what if there was a way to break free from this cycle? What if you had someone in your corner, trained to help you reduce procrastination? Enter procrastination coaching.
My clients often tell me how procrastination hurts their relationships. Their boss, peers, or loved ones get frustrated, seeing them as less reliable. They tell me that procrastination feels like it takes on a life of its own—they know they'll pay for it by working late or scrambling at the last minute, yet they still delay the task. The result? Lowered self-esteem, high frustration, and a vicious cycle that’s hard to break.
In this blog, we’re diving deep into the mindset of delay—uncovering why we procrastinate and how you can take back control. It’s time to stop putting things off and start taking action. Let’s get to work!
What Is a Procrastination Coach?
A procrastination coach—also known as an anti-procrastination coach—provides targeted support to help clients tackle the common barriers of…you guessed it, procrastination. This role involves not only coaching clients on time management and organization, but also delving into underlying issues such as self-doubt, perfectionism, and fear of failure.
The coach’s goal is to help clients identify the root causes of their procrastination, develop strategies to address them, and create actionable plans to improve productivity and achieve their goals.
What Do Anti-Procrastination Coaches Do?
Anti-procrastination coaches employ a range of strategies: from guidance and support to creating personalized action plans that help their clients reduce procrastination. Here are some key elements of the coaching process:
Education: Coaches educate their clients on the differences between procrastination and regular delay. They provide understanding around the psychology and the common myths behind procrastination.
Goal Setting: Coaches work with clients to set clear, achievable goals that align with their values and priorities.
Time Management Techniques: They teach effective time management skills, including prioritization and scheduling.
Behavioral Strategies: Coaches help clients identify and modify procrastination triggers and behaviors.
Accountability: Regular check-ins and accountability measures are used to keep clients on track and motivated.
Mindset Shifts: They address underlying mindset issues such as fear of failure and perfectionism.
Keep in mind that coaching methods can vary between practitioners, but these elements are commonly found in effective procrastination coaching.
Procrastination Among Different Audiences
In my years as a coach, I’ve seen that most people face procrastination issues from time to time. What’s key is to notice when procrastinating becomes a problem in your work or with your relationships.
Here are some of the most common groups I help deal with procrastination.
1.Executives
Executives have a ton on their plate—high-stakes responsibilities, tight deadlines, and constant scrutiny. It’s no wonder they end up putting off less urgent tasks, especially when perfectionism kicks in and makes every detail feel critical. The problem is, those delayed tasks pile up and only add more pressure in the long run.
Tom, a client of mine and a new manager in the tech industry, was overwhelmed by the sheer volume of responsibilities. His need to get everything just right made it tough to prioritize, which led to him putting off certain tasks. As deadlines loomed, he ended up working late nights to catch up—time he could’ve saved if he’d tackled his perfectionism upfront.
Procrastination like this doesn’t just steal your evenings; it builds stress and drags down productivity over time.
Anti-procrastination coaching for executives focuses on breaking this cycle with strategies like reducing perfectionistic habits, stress management, setting SMART goals, and brainstorming delegation opportunities.
2. Parents
Just like executives, parents often juggle multiple responsibilities, making procrastination a frequent issue. They can end up delaying less urgent (but important) tasks that don’t demand immediate attention. These small delays might seem harmless, but they add up to create more stress and a sense of always playing catch-up.
For parents, the overwhelm of trying to do everything can be paralyzing, leaving important tasks to pile up until they’re unavoidable. Over time, this pattern chips away at productivity and peace of mind, making it harder to stay on top of priorities.
Take my client Kim, for example—a highly successful working mother of three. Despite knowing that her health is at stake, she procrastinates on her personal goals like maintaining a consistent workout routine. Urgent demands, like a work fire drill or her kids’ needs, often take priority over her personal goals. Her busy life makes it easy to put off self-care, even though she knows exercise is crucial for both her mental and physical well-being.
Procrastination adds stress to an already demanding schedule, whether it involves managing household chores, work obligations, or family activities. Anti-procrastination coaching helps parents tackle this issue by focusing on time management, setting realistic expectations, and finding a sustainable balance between personal and professional life. For more info, check out my women & parents coaching page.
3. Individuals with ADHD
For individuals with ADHD, procrastination can stem from difficulties with executive functioning (EF) and impulse control. Some EF challenges show up as;
Delayed motivation: Tasks don’t get prioritized until they are urgent, resulting in last minute rushes.
Time blindness: Here, people do not intentionally procrastinate, but they lack the awareness that time has gone by until the assignment is due (or past due!).
Interest-based brain: The ADHD nervous system regulates attention and emotions differently. An ADHD brain struggles to engage in tasks that aren’t immediately stimulating (i.e. interesting, competitive, novel, or urgent) regardless of their importance.
ADHD executive function challenges can make it particularly difficult to prioritize tasks, stay focused on uninteresting tasks, and manage time effectively. As a professional with a specialty in ADHD coaching, I work with my ADHD clients to develop customized strategies that accommodate their unique cognitive profiles. This includes finding ways to make tasks more stimulating, breaking tasks into smaller steps, delegating and using external reminders to stay on track. For more information, check out my page on ADHD coaching.
Procrastination Coaching FAQs
Looking for some quick answers to your anti-procrastination coaching questions? I’ve got you covered with the below FAQs.
Is procrastination a time management issue?
Yes, procrastination and time management are closely linked. Procrastination causes delays, leads to last-minute rushes, and can create a cycle of stress and overwhelm—making it harder to manage time efficiently and meet deadlines.
According to Timothy A. Pychyl, procrastination is not merely a time management issue but a problem of emotional self-regulation. Pychyl's research highlights that procrastination stems from difficulties in managing the emotions and discomfort associated with tasks, rather than just poor scheduling or planning. Effective procrastination management involves addressing these factors and improving time management skills.
Can dyslexia cause procrastination?
Yes, dyslexia, along with other learning challenges, can play a role in procrastination. When tasks involve reading or writing—areas where dyslexia presents hurdles—it’s common to see avoidance behaviors kick in, leading to delays. Procrastination coaching offers tailored strategies that address these specific needs, helping individuals overcome these challenges and stay on track.
Are procrastinators lazy?
This is a common myth. Procrastinators aren’t lazy—it’s often about feeling overwhelmed, perfectionist habits, or executive functioning differences (as is often the case for people with ADHD).
Busy schedules can also play a huge role, where constant juggling leads to delays on tasks that don’t feel urgent at the moment. When things seem too big or stressful, putting them off becomes a coping mechanism, not a sign of laziness. With the right strategies, procrastinators can break the cycle and get things done more effectively.
Getting Support
Ready to take the first step towards overcoming procrastination? Whether you’re looking to improve productivity, manage stress, or achieve your goals, a procrastination coach can provide the support and strategies you need.
If you're curious about how coaching can benefit you, or if you're interested in starting your coaching journey, please feel free to reach out to me through my contact page. I’d love to hear from you!