Session 2: The Cost of Procrastination
Objective: To understand the impact of procrastination on various aspects of life and build
awareness of the consequences.
Introduction (15 minutes)
1. Welcome and Recap:
o The therapist greets the participant and reviews the key points from the
previous session.
o Introduce the objective of this session: understanding the costs and
consequences of procrastination.
o Emphasize the importance of recognizing these impacts as a motivator for
change.
2. Understanding the Costs of Procrastination:
o Define the term "costs of procrastination" as the negative consequences
resulting from delaying tasks.
o Discuss different types of costs, such as:
▪ Emotional: stress, anxiety, and guilt
▪ Academic/Professional: missed deadlines, poor performance
▪ Physical: sleep deprivation, health issues
▪ Financial: late fees, lost opportunities
Activity: Impact Mapping (20 minutes)
1. Purpose:
o To visualize and understand the different areas of life affected by
procrastination.
2. Instructions:
o The therapist provides the participant with a worksheet featuring different life
domains (e.g., personal, academic, professional, health).
o The participant writes down recent instances of procrastination and identifies
the associated costs in each domain.
3. Completion:
o The participant completes the impact mapping worksheet individually.
4. Discussion:
o The therapist and participant review the worksheet together, discussing the
identified impacts.
o Highlight the most significant or surprising costs.
Discussion: Emotional and Psychological Impact (20 minutes)
1. Group Discussion:
o The participant shares their thoughts on the emotional and psychological
impact of procrastination.
o Discuss common feelings associated with procrastination, such as stress, guilt,
and anxiety.
2. Therapist’s Role:
o Facilitate the discussion by providing insights into how procrastination can
exacerbate negative emotions.
o Emphasize the importance of recognizing these feelings as part of the
motivation to change.
Exercise: Personal Cost Reflection (15 minutes)
1. Instructions:
o The therapist asks the participant to reflect on a recent significant task they
procrastinated on.
o Write about the specific costs and consequences they experienced due to
procrastination.
o Encourage consideration of both immediate and long-term impacts.
2. Discussion:
o The therapist and participant discuss the reflection, focusing on the most
impactful costs and any surprising realizations.
Homework: Cost Awareness Exercise (5 minutes)
1. Purpose:
o Increase awareness of the costs associated with procrastination.
2. Instructions:
o The therapist instructs the participant to continue keeping a journal for the
next week.
o In addition to noting instances of procrastination, include the specific costs
associated with each instance.
o Reflect on any patterns or particularly significant costs identified.
Closing and Q&A (10 minutes)
1. Summary:
o Recap the key points discussed in the session, emphasizing the importance of
recognizing the costs of procrastination.
2. Questions:
o Open the floor for any questions or clarifications from the participant.
3. Encouragement:
o Encourage the participant to be thorough and honest in their journaling.
o Remind them that awareness of the costs is a crucial step in overcoming
procrastination.
4. Preview Next Session:
o Briefly introduce the next session, which will focus on strategies to manage
and reduce procrastination.
Worksheet: Impact Mapping of Procrastination
Instructions:
Reflect on recent instances where you procrastinated. For each instance, identify and write
down the associated costs or negative consequences in the relevant life domains listed below.
Be as specific as possible to help understand the full impact of procrastination on your life.
1. Personal Life
• Example Instances:
o Missing personal goals
o Delaying self-care activities
• Associated Costs:
o Emotional (e.g., stress, guilt)
o Physical (e.g., health issues)
o Social (e.g., strained relationships)
2. Academic/Professional Life
• Example Instances:
o Missing deadlines
o Not preparing for presentations or meetings
• Associated Costs:
o Performance (e.g., lower grades, poor work reviews)
o Career (e.g., missed promotions, job opportunities)
o Financial (e.g., lost bonuses, late fees)
3. Health and Well-being
• Example Instances:
o Skipping exercise routines
o Neglecting medical appointments
• Associated Costs:
o Physical health (e.g., weight gain, health deterioration)
o Mental health (e.g., increased anxiety, depression)
o Overall well-being (e.g., reduced energy, poor sleep)
4. Financial Life
• Example Instances:
o Delaying bill payments
o Postponing financial planning
• Associated Costs:
o Direct financial costs (e.g., late fees, interest charges)
o Long-term financial impact (e.g., poor credit score, reduced savings)
5. Social Life
• Example Instances:
o Avoiding social engagements
o Not responding to friends or family
• Associated Costs:
o Relationships (e.g., feeling disconnected, weakened bonds)
o Emotional (e.g., loneliness, regret)
6. Personal Growth and Development
• Example Instances:
o Postponing learning opportunities
o Avoiding new experiences or challenges
• Associated Costs:
o Stagnation (e.g., lack of progress in skills or knowledge)
o Missed opportunities (e.g., personal achievements, growth experiences)
Reflection:
Take a moment to review your responses. Answer the following questions to help gain deeper
insights into the impact of procrastination on your life.
1. Which life domain seems to be most affected by your procrastination?
2. Are there any surprising costs or consequences that you hadn't considered before?
3. How do these costs affect your overall well-being and happiness?
4. What patterns or common triggers do you notice in your instances of procrastination?
Notes:
• Use this worksheet to gain a comprehensive view of how procrastination affects
different areas of your life.
• Bring this completed worksheet to the next session for a more detailed discussion.
Example:
Personal Life:
• Instance: Delaying a routine dental check-up.
• Associated Costs: Increased anxiety about dental health, potential for more severe
dental issues, feeling guilty for neglecting health.
Academic/Professional Life:
• Instance: Procrastinating on a work report.
• Associated Costs: Rushed and lower-quality work, stress from last-minute
completion, negative feedback from supervisor.
Use the space below to fill in your instances and associated costs:
Personal Life:
• Instance:
• Associated Costs:
Academic/Professional Life:
• Instance:
• Associated Costs:
Health and Well-being:
• Instance:
• Associated Costs:
Financial Life:
• Instance:
• Associated Costs:
Social Life:
• Instance:
• Associated Costs:
Personal Growth and Development:
• Instance:
• Associated Costs:
Reflection Questions:
1.
2.
3.
4.
This worksheet is designed to help you become more aware of the diverse impacts
procrastination can have on your life. Recognizing these effects is the first step toward
making positive changes.
