Procrastination : How Hypnotherapists Can Break the Cycle of Overwhelm and Inertia

Recently, while preparing for the launch of our new Professional Practitioner Programme, I asked over 100 professionally trained hypnotherapists a simple question:

“What’s the biggest block holding you back in your practice right now?”

The responses were really useful and insightful. By far, the most common answer was some version of procrastination.

• “I’m brilliant at helping others but an expert procrastinator when it comes to myself.”

• “I keep finding reasons to delay — even when I know what to do.”

• “I suffer from procrastination.”

Hearing this over and over prompted me to take a deeper look at procrastination — both through the lens of the research, and my own experience helping people break through this behaviour. This blog brings together what the science says, what I’ve seen work in the real world, plus practical steps you can start using today. I've included the full academic references at the end, there are some fascinating papers there if deeper reading is your thing.

A Note on Neurodiversity and Mental Health

Before we go further, it’s important to acknowledge that for some people, procrastination isn’t just a behavioural loop—it can also be part of a broader picture of neurodiversity or mental health.

Conditions such as ADHD, autism, OCD, anxiety disorders, and depression often come with challenges around focus, planning, emotional regulation, or executive functioning. In these cases, procrastination can show up more often or with greater intensity.

There’s still debate in the research community about the exact drivers: for some, it’s rooted in anxiety; for others, it’s more about difficulties with focus, planning, or task initiation. What we do know for certain is that chronic procrastination can worsen anxiety, increase stress, and erode self-esteem over time.

If you identify as neurodivergent or you’re living with another condition, please know this:

• Your experience is valid.

• You are not broken.

• The tools and ideas in this article are still worth exploring.

While this blog isn’t a substitute for personalised support or therapy, the science, strategies, and micro-actions we’ll cover—such as building small wins, breaking down tasks, and creating supportive environments—are beneficial for almost everyone. Think of these approaches as gentle starting points: simple, practical actions that can help you reclaim a sense of agency and progress, whatever your starting point.

The Experience of Procrastination

If you’ve trained in hypnotherapy but haven’t launched your practice—or started only to find yourself stalled—this is for you.

When we procrastinate, we are typically responding to agitation — some mix of unhelpful thoughts (“I might fail,” “What if they say no?”), uncomfortable feelings (tightness, restlessness, that sinking heaviness in the stomach, or a buzzing tension in the chest), and stories (“I’m not ready,” “I’ll start when things are perfect”). That agitation triggers avoidance — doing either nothing, or doing everything except what you need to do.

So, you delay. Tidy the desk. Make tea. Scroll your phone.

For a moment, putting it off brings relief. But the task remains, and so does the growing pressure.

Research by Sirois and Pychyl (2013) calls this short-term mood regulation: procrastination isn’t about laziness; it’s about escaping the discomfort you feel in the moment, even though it costs you later.

As hypnotherapists, here’s the irony: you already teach clients how to handle uncomfortable feelings. You help them move through fear, self-doubt, and limiting beliefs.

So why not use those same tools for yourself?

This blog shows you how, step by step, drawing on both science and practical solutions to help you break free today.

The Science of Procrastination: Not Laziness, but Emotional Regulation

Let’s clear up the biggest myth first: procrastination is not a sign of laziness or lack of discipline.

Sirois & Pychyl (2013) found procrastination often emerges from a desire to avoid negative emotions like fear, anxiety, or self-doubt. When a task triggers discomfort (even mild agitation), we push it aside to feel better now—even if it makes things worse later. We may make a promise to ourselves to do it later.

Key Point: Procrastination is a temporary emotional escape, not a personality flaw.

For hypnotherapists, that means your hesitation to launch your practice or create an offer isn’t proof you’re “not cut out for this.” It’s just your mind protecting you from discomfort in the moment.

And here’s the good news: because it’s a behavioural response, not a fixed identity, it can change.

Procrastination as a Behavioural Loop (Not an Identity)

Many practitioners say things like:

• “I’m a procrastinator.”

• “I suffer from procrastination.”

But Fernie et al. (2017) show procrastination is not a fixed trait—it’s a maladaptive cognitive-behavioural loop. That means it’s a pattern of thoughts, emotions, and actions (or inactions) that repeat… until you interrupt them.

When you label yourself a procrastinator, you turn a temporary behaviour into a permanent identity. That identity feels harder to escape—and the cycle continues.

Reframe: Instead of “I’m a procrastinator,” say, “I’m aware that currently I am making up reasons to put off this task.”

Language matters. It shifts procrastination from who you are to something you do—sometimes—and can change.

The Many Faces of Procrastination in Hypnotherapy

Through our experience with hundreds of trained hypnotherapy practitioners, we’ve identified ten common “reliefs” procrastination seeks:

1. Relief from Doubt

2. Relief from Hesitation

3. Relief from Overthinking

4. Relief from Perfectionism

5. Relief from Comparison

6. Relief from Stagnation

7. Relief from Pressure

8. Relief from Imposter Feelings

9. Relief from Uncertainty

10. Relief from Isolation

Each one has a psychological root—and a practical remedy.

Let’s explore each, backed by science, and how you can shift today.

1. Relief from Doubt: When You Don’t Trust Yourself

Doubt whispers:

• “What if I can’t help clients?”

• “What if I’m not ready?”

This uncertainty leads to avoidance—because avoiding feels safer than failing.

Schraw et al. (2007) found fear of failure is a major driver of procrastination, especially when combined with low confidence.

Remedy: Trust a framework instead of your fluctuating confidence. In our approach to Professional Hypnotherapy, and in the Professional Practitioner Programme (PPP), practitioners are encouraged lean on proven session structures—so even on doubtful days, they have a map to follow.

Try this today: List five times you’ve helped someone through hypnosis, or simply through connection and conversation. Evidence beats doubt.

2. Relief from Hesitation: The Weight of the First Step

The hardest part isn’t the whole journey—it’s the first move after pausing too long.

Steel’s meta-analysis (2007) calls procrastination a self-regulation failure—but shows momentum builds only after you start. Waiting to “feel ready” keeps you stuck. This is so common. 

Remedy: Pick one micro-action. One email, one call, one offer. Action creates readiness, not the other way around.

Try this today: Send one message offering a complimentary session. Just one.

3. Relief from Overthinking: Analysis Paralysis

Hypnotherapists often overthink:

• “Which niche is best?”

• “Which technique should I use?”

Flett et al. (1995) link procrastination with overanalysis, perfectionism, and negative self-evaluation—a recipe for paralysis.

Remedy: Test, don’t think. Offer one session. Notice what works. Adapt.

Try this today: Instead of planning the perfect offer, run a simple one. Real feedback beats imagined scenarios.

4. Relief from Perfectionism: When ‘Perfect’ Prevents Progress

Perfectionism says: “Don’t act until it’s flawless.”

But Flett et al. found this pressure creates stress, anxiety, and ultimately… inaction.

Remedy: Aim for “good enough to help someone.” Progress over perfection.

Try this today: Write a simple social post about hypnosis benefits—no editing, no overthinking. Publish it.

5. Relief from Comparison: Measuring Against Others

Scrolling through other practitioners’ websites and follower counts fuels inaction:

• “They’re so far ahead.”

• “I’ll never catch up.”

Comparison shifts focus outward instead of on your next step.

Remedy: Define success by your metrics: number of people helped, skills gained, consistency built.

Try this today: List three things you value in your practice—none about numbers, all about impact.

6. Relief from Stagnation: When You’re Stuck Too Long

Stagnation feels like quicksand—the longer you stay still, the heavier action feels.

Steel (2007) showed breaking tasks into smaller steps restores momentum.

Remedy: Change one small thing. A new question in sessions. A new price. A new script.

Try this today: Offer one “practice session” this week. Simple. Done.

7. Relief from Pressure: Carrying It All Alone

Running a practice solo can feel overwhelming. Klingsieck (2013) notes lack of structure and support increases procrastination risk.

Remedy: Share the weight. Peer groups, mentors, and programmes like the PPP provide accountability and encouragement.

Try this today: Message a fellow hypnotherapist. Suggest a swap session.

8. Relief from Imposter Feelings: ‘I’m Not Ready Yet’

Imposter thoughts keep you waiting for some future moment of qualification.

But confidence grows after action, not before. Bandura (1997) calls this self-efficacy—belief in your ability strengthens through experience, not theory.

Remedy: Act while nervous. Let reality prove the inner critic wrong. Even if your knees are knocking, you can step forward.

Try this today: Book one session, or take one step, before you feel ready.

9. Relief from Uncertainty: When You Don’t Know What to Do

Sometimes it’s not fear but confusion: “Where do I start?”

Simple guiding questions cut through fog:

“What would help this client feel lighter today?”

Remedy: Focus on the next small kindness, not the perfect business plan.

Try this today: Write down that question before your next session.

10. Relief from Isolation: The Lone Wolf Problem

Isolation breeds overthinking, hesitation, and self-doubt.

Klingsieck (2013) found social connection reduces procrastination by adding support, accountability, and encouragement.

Remedy: Practitioner Pods in the PPP create that connection—safe, encouraging spaces for growth.

Try this today: Join or start a peer group. Share wins, struggles, and goals.

The Three-Step Reset to End Procrastination

1. Interrupt the Loop
   Pause. Name the emotion (fear, doubt, pressure). Be willing to feel it. Breathe.

2. Act Small
   One micro-step: a message, a post, a call.

3. Stack Wins
   Write down each action. Proof builds confidence.

Bandura’s self-efficacy research shows every small success strengthens belief in your ability—and weakens procrastination patterns (Bandura 1997).

How the Professional Practitioner Programme Helps

The PPP was built for practitioners stuck in these loops. It combines:

• Live Lessons for structure and clarity

• Practitioner Pods for connection and accountability

• Skills Challenges for small, doable actions

• Flexible Frameworks so you grow through practice, not perfectionism

Each module targets both skill and mindset—so hesitation fades as confidence grows.

You can check out the full details of the Professional Practitioner Programme here.

Stepping Beyond ‘Procrastinator’ Today

"I'm not a procrastinator." Say it. You are a practitioner who’s paused. And you can move again—today.

Here’s your starting point:

1. Write down one thing you achieved today—however small.

2. Choose one five-minute action. Do it now. Celebrate.

3. Tell someone you’ve done it.

Momentum begins here. And if you want structure, support, and steady growth, the PPP is waiting.

Because the sooner you start, the lighter it all becomes. 

References

Bandura, A. (1997). Self-efficacy: The exercise of control. New York, NY: Freeman.

Fernie, B. A., Bharucha, Z., Nikčević, A. V., Marino, C., & Spada, M. M. (2017). A meta-cognitive model of procrastination. Journal of Affective Disorders, 210, 196–203. https://doi.org/10.1016/j.jad.2016.12.042 

Flett, G. L., Blankstein, K. R., & Martin, T. R. (1995). Procrastination, negative self‐evaluation, and stress in depression and anxiety: A review and preliminary model. In J. R. Ferrari, J. L. Johnson, & W. G. McCown (Eds.), Procrastination and task avoidance: Theory, research, and treatment (pp. 137–167). Springer. https://doi.org/10.1007/978-1-4899-0227-6_7 

Klingsieck, K. B. (2013). Procrastination: When good things don’t come to those who wait. European Psychologist, 18(1), 24–34. https://doi.org/10.1027/1016-9040/a000138 

Schraw, G., Wadkins, T., & Olafson, L. (2007). Doing the things we do: A grounded theory of academic procrastination. Journal of Educational Psychology, 99(1), 12–25. https://doi.org/10.1037/0022-0663.99.1.12 

Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115–127. https://doi.org/10.1111/spc3.12011 

Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. https://doi.org/10.1037/0033-2909.133.1.65