It is easy to blame ourselves for procrastination and it can feel like we are lazy or weak-willed for succumbing to it. The truth is that procrastination is normal and healthy. Not only is guilt unwarranted, it promotes negative feelings and self-criticism, which can trigger further procrastination. Developing self-compassion can help reduce procrastination long term. To start, it can help to remind yourself of these truths:

• Imperfection and failure are part of a shared human experience; they do not make you different.
• Procrastination is inevitable at some point for you and everyone else.
• Not giving in to impulses at all isn’t healthy. There is more to life than work or study.
• Pleasure and relaxation are essential for a happy and productive life.

These techniques can help in developing self-compassion:

• If you find yourself frustrated or annoyed about procrastination, write down all the things that could be contributing to your procrastination. Often you will find that there are many reasons external to you that are affecting your behavior. This can help relieve the guilt that sometimes arises from procrastination.
• Address negative self-talk and practice positive self-talk.
• Get perspective.
• Developing mindfulness can help us take a balanced and non-judgmental approach when dealing with difficult emotions or situations instead of being overwhelmed, critical or fighting against our feelings.