For disruptive procrastination, try self-help materials supported by randomized trials
Distressing procrastination can improve. Ten weeks of CBT-based self-help worked better than doing nothing, both with therapist guidance and independently. The two active formats did not differ clearly, so a therapist is not always required.
What it takes
A self-help book costs a few dozen renminbi in China, and some materials are free. Allow around ten weeks, reading a section and doing an exercise weekly.
What you may gain
A trial randomized 150 people to guided self-help, unguided self-help or a waiting list. At ten weeks, between-group effects on the Pure Procrastination Scale were d=0.70 for guided treatment (95% CI 0.29–1.10) and 0.50 for unguided (0.10–0.90). On the Irrational Procrastination Scale, they were 0.81 (0.40–1.22) and 0.69 (0.29–1.09). Clinically meaningful improvement occurred in 31.3%–40.0% of guided participants and 24.0%–36.0% of unguided participants. No outcome differed significantly between the two active groups.
Context & considerations
Participants were Swedish adults using Swedish materials, without an identical ready-made Chinese version identified by the source, so benefit is rated medium. Components included behavioral activation, behavioral experiments, stimulus control, and education about motivation and working methods. See environmental changes. If marked depression or anxiety accompanies procrastination, start with support for low mood: activity, daylight, regular sleep, talking with someone, and China's 12356 psychological support line.
Research & references
Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824. https://doi.org/10.1037/ccp0000023