Can coaching really help with procrastination?
Often, yes, when what is holding you back is getting started and keeping going. A coach helps you work out what you are avoiding and why, makes the first step small, and checks in so it happens. They cannot do it for you, and a coach is not a therapist, so if putting things off comes with low mood, constant worry or trouble concentrating, it is worth seeing your GP as well.
Why we put things off
Putting things off is rarely about being lazy or bad at time management. Researchers who study it often find it is about feelings: a task seems boring, overwhelming or likely to go wrong, and avoiding it brings quick relief. That is why a stricter timetable so often doesn't work, and why talking it through with someone can.
What a coach actually does
- Gets clear on what matters. What do you want, and why does it matter to you?
- Finds what is in the way. Is it fear of getting it wrong, too many choices, a task that is too big, or something else?
- Shrinks the first step. Small enough that you will do it today, with a date next to it.
- Keeps you accountable. You report back at the next session, and look honestly at what worked and what didn't.
- Builds habits. Routines and cues that make starting easier next time.
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What a session is like
Sessions usually last 45 to 60 minutes, in person, by phone or on video. You do most of the talking. Your coach asks questions, reflects back what they hear and helps you decide what to do next. You leave with one to three actions, and the real work happens between sessions.
How many sessions will I need?
Many people book a short block of around three to six sessions, a couple of weeks apart. Some find one session is enough to get moving, and some carry on for longer with bigger goals. It is fair to ask at a free first chat how your coach would plan it.
Roughly what does it cost?
Coaching sessions in the UK commonly range from around £50 to £150, depending on the coach, their experience and where you live. Many coaches offer a free first chat, and some offer block bookings at a lower price per session. Check the length of a session and the cancellation terms.
Coaching or counselling?
Coaching looks forward: your goals, and the steps to reach them. Counselling gives you time to talk about what you are feeling and where it comes from. If procrastination sits alongside low mood, anxiety, or something from the past that keeps getting in the way, counselling may be a better first step, and a good coach will tell you so.
How to choose a coach
Coaching has professional bodies, such as the International Coaching Federation and the Association for Coaching, and many coaches belong to one and follow its code of ethics. Ask which body and what training they have, and book a free first chat to see whether you get on. Feeling understood matters more than anything on a website.
More questions
Is coaching the same as therapy?
No. Coaching is practical and forward-looking, about goals and next steps. If something from the past is weighing on you, a coach will usually suggest a counsellor too.
Do I need to know my goal before I start?
No. Getting clear on what you want is often the first thing a coach helps with.
What if I still put things off after the first session?
That is normal, and useful to know. A good coach looks at what got in the way and makes the step smaller or different. It is something you work out together.
Can I do coaching online?
Yes. Many people prefer video or phone sessions because they fit around work and cost no travel.
Is coaching worth the money?
It depends what you want to change and how ready you are to try things between sessions. A free first chat is the best way to find out before you commit.