Group Therapy for Procrastination
Grounded in cognitive behavioural therapy (CBT), this psychotherapy group supports adults in understanding and overcoming procrastination. Across seven weekly sessions, we’ll explore what drives procrastination, the unhelpful thoughts and rules that keep it going, and practical tools to help you shift from avoidance to action. Sessions run weekly for 50 minutes and are held either online or in person. This group is open to adults aged 18 and up.
CBT GROUP THERAPY
Procrastination: From Stuck to Start
Group Description
This therapy group is designed to support adults who feel stuck in cycles of procrastination, avoidance, and self-criticism. Rooted in cognitive behavioural therapy (CBT), each session offers practical tools to help you understand why you procrastinate, recognize the unhelpful thoughts and habits that keep you stalled, and build strategies to take meaningful action—even when motivation feels out of reach.
Week by week, we’ll explore topics such as the psychology of procrastination, the excuses and beliefs that reinforce it, and how to shift from avoidance to engagement. The group combines psychoeducation, guided exercises, and supportive discussion to help you build momentum, reduce overwhelm, and create lasting change.
You’ll receive a weekly PDF with core concepts, reflection worksheets, and evidence-based techniques to help you get started, stay focused, and follow through—one doable step at a time.
Group Facilitator
Michelle Lehoux holds dual professional registrations with the College of Registered Psychotherapists of Ontario (CRPO) and the Ontario College of Teachers (OCT). With a background in both psychotherapy and education, she has facilitated workshops across diverse sectors—including mental health, family wellness, and refugee resettlement—bringing a trauma-informed lens and deep respect for each person’s lived experience. Known for her calm and grounding presence, Michelle brings a gentle, steady energy to her work, creating a safe and supportive space where clients can reflect, connect, and grow.
Weekly Topics
Week 1
Understanding Procrastination (Part I)
- We’ll start by defining procrastination and exploring what you tend to put off, how avoidance shows up in your life, and the common excuses that keep you stuck. You’ll begin identifying your own patterns with curiosity rather than self-judgment.
Week 2
Understanding Procrastination (Part II)
- This week, we’ll dig deeper into the beliefs and assumptions that fuel procrastination—like perfectionism, fear of failure, or rigid “shoulds.” We’ll also explore how both the short-term relief and long-term consequences of procrastination reinforce the cycle.
Week 3
The Cycle of Procrastination & Commitment to Change
- We’ll introduce the procrastination loop and how it maintains itself over time. You’ll begin building awareness of your own cycle and reflect on your readiness and motivation to shift toward action.
Week 4
Challenging Procrastination Excuses
- This week is all about noticing the thoughts that give procrastination power. We’ll practice identifying internal excuses, learning how to respond to them effectively, and exploring how to motivate yourself with compassion rather than criticism.
Week 5
Practical Tools for Taking Action
- Here we get into the “how.” We’ll cover concrete behavioural strategies—like task breakdowns, action scheduling, and overcoming inertia—to help you get started and follow through more consistently.
Week 6
Shifting Unhelpful Beliefs & Tolerating Discomfort
- This session focuses on adjusting the deeper rules and assumptions that drive procrastination. You’ll also learn how to sit with uncomfortable feelings (like boredom, uncertainty, or anxiety) that often trigger avoidance.
Week 7
Putting It All Together
- In our final week, we’ll bring everything together to help you create a personalized action plan. You’ll reflect on the tools that resonated with you, build on your momentum, and explore how to keep moving forward—one intentional step at a time.
Next Session:
Start Date:
End Date:
Format:
Frequency: Weekly
Total sessions: 7
Cost per session: $40/session (Total: $280)
Group size: Limit of 6