Using DBT Skills to Overcome Procrastination

Let’s be real—procrastination isn't just about being lazy. It’s often rooted in deeper emotional and cognitive patterns: overwhelm, fear of failure, perfectionism, or just plain old emotional avoidance. If you’ve ever caught yourself saying “I’ll do it later” while spiraling into guilt or anxiety… you’re not alone.

This is where Dialectical Behavior Therapy (DBT) comes in. Originally developed to help people manage intense emotions and self-destructive behaviors, DBT is also incredibly useful for everyday struggles—like putting things off.

Here’s how you can use DBT skills to outsmart procrastination:


1. Mindfulness: Name It to Tame It

Mindfulness helps you become aware of what’s really going on when you're procrastinating. Are you avoiding a task because you’re tired? Anxious? Afraid of not doing it perfectly?

Try this: Pause, breathe, and ask yourself:
 “What emotion am I feeling right now?”
 “What thoughts are going through my mind?”

Awareness is the first step to change.


2. Opposite Action: Do the Thing Anyway

In DBT, Opposite Action means doing the opposite of what your emotions urge you to do—when those emotions are unjustified or unhelpful.

If fear or dread is telling you to avoid writing that email or starting that project—do the opposite. Set a timer and work on it for just 5 minutes.

You don’t have to feel ready. You just have to get started.


3. Behavioral Activation: Build Momentum

Break the task into tiny, manageable steps. Don’t focus on finishing the entire thing—just focus on the next right action.

Instead of “Clean my room,” try:

Each small win builds momentum—and builds confidence.


4. Self-Validation: You’re Not Lazy

DBT teaches validation—acknowledging your feelings without judging them.

“It makes sense that I feel overwhelmed.”
 “I’ve been through a lot lately. I’m doing the best I can.”
 “This is hard—but not impossible.”

Procrastination often stems from shame. Validation helps you replace that shame with compassion.


5. Distress Tolerance: Get Through the Rough Patches

Sometimes, starting a task feels awful. DBT’s distress tolerance skills can help you ride the wave instead of bailing out.

You don’t have to love the process. You just have to stay in it.


Final Thoughts

Procrastination isn’t a character flaw. It’s a pattern—and patterns can be changed.

By using DBT skills like mindfulness, opposite action, behavioral activation, and self-validation, you can start building a healthier relationship with productivity—one that’s rooted in self-respect and emotional awareness, not fear or shame.

You deserve to get things done without beating yourself up in the process.