Overcome Procrastination with EFT-Tapping

eft feeling stuck goals procrastination

There is always a reason why we procrastinate. The key is to find out why and then tap on that underlying issue. Here are some common reasons:

Your nervous system may be trying to keep you safe:

On a subconscious level, your brain may believe that completing the task is threatening in some way. The long-term payoff might feel too scary: What if I fail? What if I lose my job? What if I stand out, become too busy, or am judged negatively, etc? These limiting beliefs can keep us paralyzed from moving forward.
A form of rebellion or self-protection:

You have an unconscious response to authority figures—a teacher, boss, parent, or anyone perceived as having power over you (even if they don’t in reality). For some, procrastination becomes the only way to maintain a sense of control or autonomy.

This resistance is fueled by unresolved anger or resentment from earlier childhood experiences. A younger part of you may be pushing back against tasks or expectations as a way to respond to past hurt, disappointment, or feeling unseen and unheard. That part is not trying to sabotage you; it is signaling a need to be acknowledged and healed.

If our childhood trauma has not been healed and transformed, these young parts get activated (or triggered), and our nervous system cannot distinguish between the past and the present; it believes the threat is happening right now.

This isn’t laziness. It’s a protective response—your mind/body system is trying to keep you safe. Seen this way, it becomes an opportunity to heal.
It could be a much simpler issue:
You might genuinely dislike this particular work. If possible, could you hire someone to do it? Do you need some expert help? If not, perhaps it’s time to consider a different role—one you actually enjoy.
Or...
It may simply be a matter of knuckling down and doing the work because it’s a necessary means to an end.

Negative Beliefs

Negative beliefs operating in your subconscious affect your ability to complete important tasks and take care of yourself. Procrastination can show up as staying busy—filling your time with low-priority or distracting activities such as scrolling SM, shopping, gambling, or overeating —basically, any addictive behavior—while avoiding important tasks or difficult conversations.

Ask yourself:

Is this helping me get my most important tasks done first?
Am I spending too much time on social media, YouTube, shopping, or other activities that aren’t helping me move forward or meet my goals?
How can I take care of myself here?

Journal for 5 - 10 minutes

When we slow down and listen to the part that feels stressed and makes us procrastinate, it can reveal what it truly needs. Journaling gives that part a safe voice—and when it’s heard, we can gain freedom.

Try dialoguing with this part by asking questions and writing down whatever responses arise. There’s no need to overthink it; just allow the words to come.

Begin by grounding yourself:

Take 3–10 slow, deep breaths.
Notice what you are feeling in your body.

Then write:

List three feelings you’re aware of.
Notice where each feeling lives in your body.

Now ask the part:

What are you feeling? Let the part say all it needs—have a back-and-forth dialogue with the part—the next two questions can give you ideas.
What do you need right now?
How can I help you?

Often, the anxious part simply wants to be acknowledged, heard, or offered reassurance, love, and encouragement.

If that is hard for you to give yourself love and encouragement. Ask God or your higher power for a larger, loving perspective.

I find that this opens a wider view—bringing insight, wisdom, and deep compassion that helps me see the bigger picture.

EFT

EFT-Tapping can help you calm the body's fight-or-flight and freeze response (the stress response), thereby helping you feel more safe and to gain mental clarity. It neutralizes trauma. Instead of numbing out and experiencing brain fog, you can choose how you want to respond in any given situation.

Below are some examples of thoughts and beliefs that might come up for you when you procrastinate. If none of these statements feel true for you, then create a statement that resonates with you. Your words are truer for you than mine—mine are examples to get you started.

Tap for 5-10 minutes on each statement until it no longer feels true for you. Another feeling or belief may come up, like peeling the layers of an onion, so tap on the next one until it no longer feels true, and so on.
Proceed around the body in a clockwise direction. Start at the Karate Chop Point → top of the head → eyebrow point → side of eye → under eye → under nose → under lip → collar bone → under arm and back to the karate chop point. Go around about 7-10 rounds, take a deep breath, and notice if the intensity of your feelings or belief lowered.
Check in to see how your body feels. You may need to tap more on that statement, trust your body, and tap as long as you need.
Ask yourself: Does this feeling or belief still feel true?
Test it out by doing the work. Do you come up with resistance? Is there any tension in your body? Negative beliefs? That means there is more tapping to be done. Don't despair, you will get results and insights. It sometimes takes patience and perseverance.

Some statement examples:

I'm frustrated that I keep procrastinating.
I am frustrated at myself for wasting precious time by procrastinating.
This task feels overwhelming. I'll never get it done.
What if I get negative feedback?
The most difficult part about this is ___________________.
I'm so afraid that ________________.
There's no way I want to do this project. I feel _________________ about it.
I feel frozen (paralyzed, sick to my stomach, terrified, angry) about doing this project.
I would rather do anything but work on this.

Practical Strategies for Doing Important Tasks First:

Write a list the night before with the important tasks to be done first.
Do the hardest tasks first (no more than 3 big tasks).
Put the list either on your computer, where you can cross it off, or up on your wall, where it is in your face and hard to ignore.
Have a timer beside you (or download a free app) that gives you a time frame for the difficult tasks. Set the time to an amount you feel safe and comfortable putting in. You can start small and build up.
If you have more than one task, use the timer for each and stick to the time.
Congratulate yourself on getting the tasks done, pat yourself on the back, dance to some music you love, and do something fun. I know it sounds crazy to do that, but you are retraining your brain into believing that doing these tasks can be a good thing and even fun.

How are you going to feel at the end of your life?

Something I remind myself from time to time is how I'm going to feel on my deathbed if I never achieved the goals I had set for myself or achieved what I thought I was here to do in this life. I want to pass on from this life knowing that I achieved what I set out to do, or knowing that I did the best I could. I would feel terrible knowing I wasted my gifts by procrastinating, and reminding myself of this keeps the fire lit under me. Even if you are young, it’s good to ponder this because you want to live a full, rich life of passion, love, and without regrets.

It does take some discipline. I know that can be a dreaded word for many, but honestly, once you have completed the task, you feel so much better. It’s worth it, so if you need to do some minor gritting of teeth to just start, why not? This is where tapping can be so helpful to neutralize the fears, anger, or resentment that are keeping you stuck!

Is this goal for you or someone else?

Another important aspect is to check in with your higher power. We push ourselves toward goals that aren't what we really want in our hearts. We think we ought to be doing this career or job, but it is not our true calling. Maybe there was or is an expectation from our family, perhaps we made a vow a long time ago, but now we feel as if we should be doing something else. It is completely acceptable to let go of a goal that you discover you don’t want anymore. Just make sure to know what is true for you, and you’re not just fearful.

If you would like to read more about procrastination, here's a link to a Case Study of a Client who was struggling with Procrastination in her business:

A Client Struggling With Procrastination In Her Business

I hope you feel better after tapping and that you will be able to achieve the tasks and goals you set out to do. If the tapping brings up deep-seated trauma, and you need help walking that out with support. Please use the link below to schedule a complimentary, no-pressure 20-minute consultation.

https://calendly.com/gailmae/consult

In peace,

Gail Mae