Free workbook · Procrastination · No email required
Getting to Know Your Procrastinator
Questions you can ask the part that delays, stalls, or waits to feel ready.
About the workbook
The part that delays is rarely idle — it is usually protecting something. This is a two-page between-sessions practice for getting curious about the part of you that stalls, half-starts, or holds out for a readiness that never quite arrives: what job it is doing, what it dreads about the thing being done and in front of other people, and what it needs from you now. It is not a productivity system; it is a way of listening to the delay.
It sits in the same family as Getting to Know Your Inner Child and Getting to Know Your People-Pleaser — short, careful about pace, written to sit alongside therapy rather than replace it, for the weeks when the stall has a grip. It points whatever you notice back to session if you are working with someone.
Using and sharing it
Free to download, print, and share with clients. No resale. Please credit teocounselling.com. If you are a clinician, librarian, or community organisation and want to link to this workbook, the page you are on is the one to link to.
This workbook is educational. It is not therapy, not an assessment, and nothing in it is a diagnosis. If you are in immediate danger, call 911. In Canada, the Suicide Crisis Helpline can be reached by calling or texting 988, at any hour.
Download the PDFWorking on this with someone
A workbook can take you a surprising distance on its own. If you would rather not do it alone, TEO offers virtual therapy in British Columbia, Ontario, Alberta, Saskatchewan, Manitoba, and Newfoundland & Labrador — evenings and weekends, with a free 15–20 minute consultation first and no obligation afterward.
Related: Self-esteem & identity.
Others in the library
Anxiety Relief Toolkit
CBT skills on paper, so you have CBT skills on hand for when anxiety hits.
CBT Thought Record Bundle
Catch the thought, check the evidence, choose a fairer one.
Emotion Regulation Skills Pack
DBT-informed skills for riding out big feelings instead of obeying them.
Trauma Recovery Workbook
Gentle grounding tools for when the past shows up in the present.