ADHD Procrastination reduction worksheet - Cognitive Behavioral Exercise

CBT Procrastination Worksheet

Double Board Certified Counseling Services, Inc. • Mark Zauss, LMHC, LPC, CCMHC, NBCC, BC-TMC, ADHD-CCSP, C-DBT, CCTP • Date:

1) What am I procrastinating on?

When will I start? (date & time)

Timebox (minutes)

Tip: Start with a 5–25 minute “just start” block.

2) List 3–7 micro-steps (each under 10 minutes):

3) Automatic Thought / Excuse Evidence For Evidence Against Balanced / Alternative Thought

4) If–Then Plan Likely Barriers & Coping Responses Environment Tweaks (Reduce Friction) Accountability

5) Values, Rewards & Emotion Check

Why This Matters (Values / Long-Term Payoff) Small Reward After Timebox

Emotion Rating Before (0–100)

Emotion Rating After (0–100)

6) Focus Protocol 25 min work / 5 min break (×2) 15 min work / 3 min break (×3) 5 min start / 1 min break (×4) Start Cue

7) Daily Streak Tracker (Daily 5–15 min Starts)

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Goal: maintain momentum; start even in 5–15 min blocks counts.

8) Commitment Statement

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