Stuck and Procrastinating? Two Psychology Tools That Help You Get Moving
DISCLAIMER: This post is for informational purposes only and is not a substitute for professional mental health care or medical advice. Reading this does not create a therapist–client relationship. If you are in crisis or need immediate help, contact 988.
If you’ve been reflecting on what matters to you before setting goals—and working to turn those values into realistic plans—you may have noticed something frustrating: clarity doesn’t always lead to action.
In earlier posts, I wrote about slowing down to clarify your values and translating that insight into setting meaningful goals. For many people, this process brings a sense of direction—followed by a surprising roadblock. You know what you want to work toward… so why is it still so hard to start?
This is where many well-intentioned goals quietly stall. Not because you don’t care, but because procrastination, overwhelm, anxiety, or perfectionism get in the way of turning intentions into routines.
This post focuses on that next step: moving from insight to action. I’ll introduce two practical tools from cognitive behavioral therapy (TEAM-CBT) that can help reduce procrastination and increase follow-through: the Triple Paradox and the Problem–Solution Page. These tools are designed to work with your internal motivation—not against it—so taking action feels more manageable and less exhausting.
Why Procrastination Happens (Even When You Care)
From a psychological perspective, procrastination often serves a purpose. It may temporarily protect you from:
Anxiety or fear of failure
Self-criticism or perfectionism
Feeling overwhelmed or depleted
Uncertainty about where to begin
Fear of what comes next after finishing a task
In other words, procrastination is usually a coping strategy, not a character flaw. The goal isn’t to shame yourself into action—it’s to understand what’s getting in the way and respond with skill and compassion.
That’s where these two tools from Dr. David Burns come in.
Tool #1: The Triple Paradox
Sometimes, even with a clear plan, you still feel stuck. Often, this happens because part of you is ambivalent—or quietly resistant.
The Triple Paradox helps you work with that resistance instead of fighting it.
Start by writing the habit you’d like to change at the top of a page, such as:
“Spending too much time on my phone.”
Then create three columns.
Column 1: Advantages of Staying the Same
List all the benefits of continuing the habit—even if they feel inconvenient or embarrassing.
Using my above example about phone use, advantages include:
It distracts me from stress
It helps me relax and laugh
It keeps me informed
Acknowledging these reasons reduces shame and defensiveness. Most of the time, these “advantages” make sense.
Column 2: Positive Qualities, or Core Values Reflected
Now look at Column 1 and ask: What positive qualities do these advantages reflect about me?
For example, regarding my phone use:
It distracts me from stress → I value my well-being
It helps me relax and laugh → I value fun and pleasure
Staying informed → I care about my community
You may realize that procrastination is often your nervous system’s way of trying to protect you from burnout or overload.
Column 3: Disadvantages of CHANGING
This column explores the downsides of changing—not of the habit itself.
For example, spending less time on your phone might mean:
Less distraction from worries
More time doing chores
Needing to find new activities
Facing uncomfortable emotions
You’re allowed to keep procrastinating. The real question is: Do you want to?
Giving yourself permission not to change often makes change feel easier. When you see the “costs” clearly, they’re often more manageable than expected. For example, all the ‘disadvantages’ I listed above don’t actually look much like disadvantages when I really think about what’s important to me.
Why this helps
The Triple Paradox reduces internal power struggles. When you stop arguing with yourself, motivation often increases naturally. This is especially helpful for people dealing with burnout, anxiety, or perfectionism.
Tool #2: The Problem–Solution Page
When people feel stuck, their distress is often global and fuzzy:
“I’m behind on everything.”
“I just can’t get myself to start.”
The Problem–Solution page helps you get specific and practical.
How it works
Divide a page into two columns.
1. The Problem - List the problems that will interfere with getting started
Examples from my phone habit:
a) “I’ll get on my phone because I can’t think of anything better to do.”
b) “My phone is always accessible because I always have it on me.”
c) “I won’t know what’s going on.”
2. Solutions - List the solutions to those problems
Example:
a) Pre-plan other activities (reading, puzzles, audiobooks)
b) Stop carrying my phone with me. Create a place for my phone to stay during the day.
c) Set a 10-minute news timer and then I need to put my phone back down.
At this stage, no idea is too small.
You can also include things like:
Work for 5 minutes, then stop
Do the task poorly on purpose
Ask for help or accountability
Break the task into one tiny step
Why this helps
Barriers will come up—even when motivation is high. Planning for obstacles in advance makes follow-through much more likely.
Using Both Tools Together to Meet a Goal
These tools work best as a pair:
The Triple Paradox helps resolve ambivalence
The Problem–Solution page helps you see that it’s possible
Together, they support behavioral activation—the process of increasing meaningful activity even when motivation is low. Research consistently shows that action often comes before motivation, not the other way around (Dimidjian et al.).
If you wait for your motivation to build before you feel “ready”, you likely will be waiting a long time.
A Gentle Reminder
If getting started feels hard, that doesn’t mean you’re broken or unmotivated. It usually means your nervous system is overwhelmed, protective, or tired. Tools like these help you move forward with curiosity instead of criticism.
Progress doesn’t come from forcing yourself to feel different. It comes from taking small, compassionate steps—exactly as you are.
Want Support Putting This Into Practice?
If procrastination, burnout, or low motivation are getting in the way of your goals, therapy can help you understand what’s happening beneath the surface and find strategies that actually work for you.
I offer virtual therapy for adults throughout California and in-person sessions in Roseville, CA. If you’re curious whether this approach might be helpful, you’re welcome to reach out for a free consultation.
Please use the links below to directly book a free consultation call, or click on ‘Contact Me’ to go to my contact page where you can fill out a form and I’ll get back to you within 48 business hours.
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About the Author
Cora Taylor, LMFT, is a licensed therapist in California specializing in therapy for high-achieving adults struggling with anxiety, perfectionism, and burnout. She provides virtual and in-person therapy in Roseville and virtually statewide.
References & Further Reading
Burns, David D. Feeling Great: The Revolutionary New Treatment for Depression and Anxiety. Bridge City Books, 2024.
Burns, David D. When Panic Attacks. Crown Publishing Group, 2006.
Dimidjian, Sona, et al. "Behavioral activation for depression." Clinical handbook of psychological disorders: A step-by-step treatment manual 4 (2008): 328-364.
