Skip to content Do you find yourself constantly delaying tasks until the last minute, feeling overwhelmed, guilty, or stressed? Procrastination isn’t just about being lazy—it’s often a symptom of deeper emotional and cognitive blocks. At Manospandana, we understand how procrastination can limit your potential, erode self-esteem, and drain your mental energy.
Through personalised counselling, we help you identify what’s holding you back, rebuild motivation, and develop behavioural strategies that stick. Whether you prefer sessions in Bangalore or from the comfort of home via online counselling, our goal is to guide you toward consistent growth and fulfilment.
Defining procrastination — Occasional vs. chronic. Occasional delays are normal; chronic procrastination impacts your life.
Key triggers:
• Perfectionism (the fear that tasks won’t be “good enough”)
• Fear of failure or criticism
• Low self-confidence or self-worth
• Overwhelm, lack of clarity about goals
• Emotional avoidance: anxiety, shame, self-doubt
Effects on daily life: Missed deadlines; poor performance; stress, guilt, shame; damage to relationships; diminished satisfaction; low productivity.
Constantly postponing important tasks or decisions
Feeling anxious, guilty, or remorseful after delaying work
Using distraction, avoidance, or procrastination even when you know the cost
Problems at work, studies, personal goals, or relationships because of delay
Have tried time management tools but still stuck in the same patterns
We work to uncover what lies beneath your delay—beliefs about failure, fears, shame, or avoidance. Once you recognise them, you can begin to change how you relate to them.
Learn to challenge perfectionistic standards and reduce self-criticism, so the pressure to be perfect no longer paralyzes you.
We help you set realistic goals, divide tasks into manageable steps, schedule effectively, use accountability, and develop routines that support consistency.
Techniques such as mindfulness, relaxation, stress‐management, self-compassion to calm anxiety or shame that fuel procrastination.
Use cognitive restructuring, behavioural experiments, and exposure to gradually shift avoidance behaviour.
Improved productivity and time management
Reduced stress, anxiety, and guilt around delayed tasks
More confidence to start and finish tasks, not put them off
Healthier work-life balance and better satisfaction with life
Increased achievement of personal, academic, or professional goals
Experienced, qualified counsellors & psychologists who understand procrastination in its context (emotional, cognitive, behavioural)
Flexible counselling options — in-person in Bangalore or online ‒ whichever you are comfortable with
Personalised, holistic approach — we don’t use one-size-fits-all; you get strategies tailored to your personality, goals, and current life situation
Safe, non-judgmental environment — your thoughts, fears and struggles are heard with compassion
Track record of helping people regain control, build momentum, and live more purposefully
Initial Consultation
We start with a friendly session to listen to what you’re experiencing, your goals, and what has or hasn’t worked so far.
Assessment & Goal-Setting
Understanding your patterns, beliefs, emotional triggers; then defining realistic and meaningful goals.
Therapeutic Plan & Intervention
Targeted sessions using approaches like CBT, mindfulness, behavioural activation, habit formation, etc.
Implementing Changes
Applying strategies, experimenting, tracking progress; adjusting tactics as needed.
Review & Maintenance
Ensuring gains are sustained; preparing for setbacks; building resilience so that procrastination doesn’t creep back.
Procrastination can feel like an endless cycle, but change is possible. At Manospandana, we are here with you, every step of the way. Book a session now — connect with our counsellors, break free from procrastination, and start living with more clarity, purpose, and peace.
You can call us at +91 9019918633, email manasudarshana@manospandana.in, or visit www.manospandana.in to book an appointment online.
While tips can offer temporary relief, our counsellors focus on the deeper emotional and psychological roots of procrastination, ensuring long-term change and sustainable habits.
This varies by individual. Some people begin to feel relief after 3-5 sessions; deeper patterns may take more time. We regularly review progress together.
Not at all. Manospandana offers both in-person sessions in Bangalore and convenient online counselling across India and worldwide.
Yes. Many clients find online sessions very effective — especially since they allow consistency. What matters more is commitment, rapport with your counsellor, and regular follow-through.
All sessions are strictly confidential. Your privacy is respected, and nothing you share is disclosed without your consent.
That’s very common. Your counsellor will help you map out small first steps, so beginning becomes less overwhelming.
Our fees are competitive. We can discuss them during the first consultation. We believe in making help accessible without compromising quality.
For more mental health concerns we address, visit our A–Z Mental Health page.
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