Tapping Script for Overcoming Procrastination

procrastination and urgency concept, cub

Oh, procrastination, that mighty foe, that ruthless obstacle to achievement. It can strike at any time, and stop our progress toward a goal in its tracks.


While studies show that for some (mainly those who work best under pressure), procrastination is an effective strategy for getting things done, for most of us, it’s a real detriment to our productivity.


Why do we do it? You want to do something, you know you need to do it in order to make progress toward a goal, but you just.can’t.seem.to.get.started.

Or, just as vexing, you make a great start with something, but then, for some reason, you just.can't.seem.to.get.it.finished.


Here just some of the many reasons why people procrastinate:


  • Not wanting to do an unpleasant task

  • Avoiding a difficult task

  • Habit 

  • Fear of failure

  • Fear of success

  • Overwhelm


Tapping to the rescue! This script addresses each of the above issues, as well as some others.


So read through the statements, pick the ones that resonate, give them each a number on the intensity scale of 0 to 10, and tap yourself free!


“Procrastination is the thief of time.

Collar him!” ~ Charles Dickens




As with all of my tapping scripts, these statements can be used as is, or modified in any way that makes them resonate more fully with your experience. Some of them will fit for you, and some will not. Just use the ones that fit your experience and have an emotional charge.


You may notice that when you start tapping on these statements, thoughts and feelings will arise that you can then turn into new tapping statements, which will then give rise to still more thoughts and feelings, which you can use to create additional tapping statements, and so on. I call this following the thread, and it’s a very efficient way to heal and release a lot of painful feelings in a short amount of time.


When doing EFT/tapping on your own, if you get stuck, aren't getting the results you want, or would simply like to have the support and guidance of an experienced professional, I recommend working with an EFT practitioner.


If you decide that this is the best course of action for you, and you would like to work with me, you can schedule a session here. If you feel that another EFT practitioner would be a better fit for you, click here to access a directory of practitioners.




I feel bad about procrastinating.

I’ve always procrastinated, and I don’t know how to stop.

Procrastination is a hard habit to break.

I don’t think I’ll ever be able to stop procrastinating.


I know I need to ______________, but I just can’t seem to get myself to do it.

I want to start/finish this project, but I keep putting it off.

It’s hard to get myself to sit down and get this task done.

This task is going to be unpleasant, so I’m putting it off for as long as I can.

I’d rather do anything than this unpleasant task.

Avoiding this unpleasant task is taking a lot of time and energy.

I really don’t want to do this task.

This project is going to be challenging, so I keep on avoiding it.

I really want to accomplish this task, but I’m afraid of how hard and time-consuming it will be.

The hardest part about this project will be _______________.

When I think about doing this project/task, I feel stuck.

When I think about doing this project/task, I feel anxious.

I have to do ______________, but I hate doing ____________.

When I think about working on this project, I feel overwhelmed.

The amount of work this project will require is overwhelming.

I’m afraid if I try to accomplish this task, I will fail.

I don’t want to fail, so I’m not going to even try.

Since I know I’m going to fail at this task, trying to accomplish it is a waste of time.

I’m really afraid I’m going to fail at this task.

If I fail at this task, everyone will think I’m a loser.

What if I try to achieve this goal and I fail?

If I finish this project and put it out into the world, people might criticize me.

I don’t want to open myself up to criticism, so it’s safer if I just don’t finish this project.

If I achieve my goal by completing this project, I might lose loved ones who think I’m getting too big for my britches.

I’m avoiding doing ________________ because _____________.

If I complete this project, it could change my life, and that’s scary.

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Heather Ambler is a San Francisco Bay Area mindset coach and EFT expert. Through her private practice and online programs, she has helped over 10,000 people in 77 countries recover from loss, heal trauma, release fears, increase their confidence, and achieve their goals. Click here to schedule a free consultation now.



I've been an EFT practitioner for over 10 years now, and I'm still learning new ways to use this incredibly powerful tool. I hope you'll try out many of the ones in this article. You'll be amazed by the countless positive changes it brings to your life!

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