Procrastination Therapy for College Students and
Young Adults in New York City

You know what needs to get done: the paper, the project, the emails, yet you just can’t seem to start. You tell yourself you’ll do it later, but later often comes with guilt, anxiety, and a feeling of being stuck.

If you’re struggling with procrastination, you’re not lazy or unmotivated. There’s usually something deeper going on beneath the surface.

At CoreStory Therapy, we help college students and young adults understand the emotional roots of procrastination and develop a healthier, more compassionate relationship with their work, goals, and selves.

Why Procrastination Feels So Hard to Break

Procrastination often isn’t about time management; it’s about feelings.

Procrastination can arise when inner conflicts, fears, or unspoken pressures make it hard to move forward. You might want to succeed, but another part of you feels afraid to fail or even afraid to succeed.

Some common underlying patterns include:

• Fear of failure or perfectionism that makes any effort feel not good enough.

• Unconscious resistance to expectations from parents, professors, or yourself.

• Anxiety or shame that leads to avoidance as a way to protect yourself from discomfort.

• Difficulty trusting your own voice or direction, especially in a new stage of life.

When you procrastinate, it can feel like a battle between two parts of yourself: the one that wants to move forward and the one that wants to stay safe. Therapy helps you understand both.

The Emotional Toll of Procrastination

Procrastination often becomes a cycle: the more you avoid, the worse you feel.
You might notice:

• A growing sense of anxiety or dread about what you’re putting off

• Feeling paralyzed, even by small tasks

• Guilt or self-criticism that makes starting even harder

• Sleep disruption, burnout, or loss of motivation

• A sense that you’re disconnected from who you want to be

These feelings are real, and they’re not a sign of weakness. They’re a signal that something deeper inside you needs attention, not punishment.

How Therapy Can Help You Move Forward

In therapy, we explore what procrastination is protecting you from and help you find more flexible, compassionate ways to meet those inner needs.

Together, we might:

• Uncover the unconscious fears or expectations driving avoidance

• Strengthen your sense of agency and self-trust

• Develop insight into the emotional meaning of your resistance

• Practice self-compassion instead of self-blame

• Build internal motivation and creative flow

• Reconnect to your sense of purpose and direction

• Implement actionable tools to move forward

Over time, you’ll start to understand why you procrastinate, not just how to stop. And from that understanding, meaningful change becomes possible.

Practical Tips for Easing Procrastination Right Now

While therapy helps you explore the deeper layers, there are also small steps that can make a difference today:

1. Break tasks into small, emotionally manageable steps.
   Sometimes “start the paper” is too big. Try “open the document” or “write one sentence.”

2. Try not to think about everything you need to do.
   Many tasks can contribute to a feeling of overwhelm and that can cause paralysis. Try and focus on completing just one task and celebrate the small wins.

3. Notice the feelings, not just the behavior.
   Ask yourself, What am I feeling right now that’s making this hard? Curiosity softens self-criticism.

4. Find grounding rituals.
   Music, a walk, or even five deep breaths can help shift your body out of avoidance and into presence.

5. Reach out instead of retreating.
   Talking through what’s hard with a therapist can turn shame into understanding and movement.

Reclaiming Momentum and Meaning

Procrastination doesn’t define you. It’s often a signal that your inner world needs more space, care, and understanding. When you begin to listen to that part of yourself instead of fighting it, you can start moving forward with greater ease and confidence.

At CoreStory Therapy, we specialize in helping young adults and students navigate the complex emotions behind procrastination, perfectionism, and self-doubt. Together, we’ll work to reconnect you to your own sense of motivation, creativity, and meaning.

Begin Therapy for Procrastination in NYC or Online

You don’t have to keep struggling alone. If procrastination has become overwhelming or you’re tired of feeling stuck, we’re here to help you understand yourself and move forward in a new way.

Reach out today to schedule a consultation to meet with one of our clinicians in person in New York City or online or learn more about our therapists.

At CoreStory Psychology, we offer in-person therapy in Midtown Manhattan, conveniently located near Murray Hill, Flatiron, Chelsea, and Gramercy, as well as online therapy throughout New York State. Our Midtown Manhattan office offers a calm space in the heart of the city, just steps from the 28th Street 6 train. We also offer virtual therapy throughout New York State.

Insurance and Scheduling

We accept Cigna, Evernorth, and most BCBS (Blue Cross Blue Shield). If you’re unsure about coverage, contact us, and our team can help you navigate reimbursement options.