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What actually works to reduce procrastination?

Short answer: Structured approaches work. A meta-analysis of 24 intervention studies found a large reduction in procrastination after treatment, and the effects held at follow-up. Cognitive behavioural therapy (CBT) worked best. Self-help techniques with good evidence include if-then plans and regularly tracking your progress.[1][2][3]

By Seth Richardson, Founder of ProcrastiGauge · Last reviewed 24 October 2026 · Based on published research (sources below)

Key facts

  • Intervention meta-analysis: 24 studies, 1,173 participants
  • Result: large reduction, stable at follow-up
  • Best type: cognitive behavioural therapy
  • Well-supported self-help: if-then plans, progress tracking

The details

The review compared self-regulation training, CBT, other therapy approaches and strengths-based programmes. All reduced procrastination, but CBT reduced it the most. How long the programme lasted did not seem to matter.

Outside therapy, two techniques have strong evidence for helping people reach goals in general: if-then plans ("If it is 5 pm, then I will open my notes") and monitoring your progress in writing.

You can combine both in a daily routine: each evening, record how the day went and plan tomorrow's first step with a specific time. That routine is what ProcrastiGauge is built around, in about a minute a night. If procrastination is seriously harming your studies or health, talking to a counsellor about CBT is worth it.

Limits of the evidence. The intervention studies were mostly small, and the self-help evidence comes from research on goals in general rather than procrastination alone. ProcrastiGauge itself has not been tested in a published study.
How ProcrastiGauge helps. ProcrastiGauge puts the two best-supported self-help techniques, progress tracking and specific plans for tomorrow, into one short nightly check-in. It is not therapy and does not replace professional help. Try ProcrastiGauge free for 7 days.

Try ProcrastiGauge free for 7 days

A one-minute check-in every night: a score out of 100, what lifted or held back your day, one specific change for tomorrow and a streak that keeps you consistent. Android and web, in English and Spanish.

Try ProcrastiGauge: 7-day free trial

7-day free trial, then $4.99 a month or $34.99 a year unless you cancel before it ends. Cancel any time.

Related questions

Sources

  1. van Eerde, W., & Klingsieck, K. B. (2018). Overcoming procrastination? A meta-analysis of intervention studies. Educational Research Review, 25, 73-85. https://doi.org/10.1016/j.edurev.2018.09.002Meta-analysis of 24 intervention studies (1,173 participants).
  2. Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1Meta-analysis of 94 independent tests.
  3. Harkin, B., Webb, T. L., Chang, B. P. I., Prestwich, A., Conner, M., Kellar, I., Benn, Y., & Sheeran, P. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198-229. https://eprints.whiterose.ac.uk/id/eprint/91437/Meta-analysis of 138 randomised studies (19,951 participants).