Procrastination › Future Pacing
Future Pacing for Procrastination
In short: Future pacing means mentally rehearsing a future situation with your new response in place, so the change is ready when the moment comes. Here is how to apply this neuro-linguistic programming (NLP) technique to procrastinating on an important task, step by step.
Why procrastination sticks
Procrastination often runs on an automatic inner sentence like "I'll do it later when I feel more ready". Future Pacing works on the structure of that experience rather than arguing with it, which can give you room to respond differently. Context: this most often shows up in work.
Steps
- Pick a specific upcoming moment connected to procrastinating on an important task: a time, a place, a person.
- Close your eyes and step into that moment as if it were happening now.
- Run it with the new response: see yourself handling it, hear what you say, feel the steadier state.
- Notice the first sign you'll get that the old pattern might start, and rehearse your new response to that cue.
- Run the scene through to a good-enough ending, not a perfect one.
- Repeat the rehearsal two or three times, then open your eyes and set a reminder for the real moment.
Example script
"It's tomorrow at 9 a.m., with the task open on my screen. I notice the old urge starting, and that's my cue. I take one breath, I write the first ugly sentence, and I keep going. It's not perfect, and it's fine."
The reframe
Old frame: "I'll do it later when I feel more ready"
New frame: I don't need to feel ready to start; starting is what creates readiness, and a messy first step counts.
Other NLP techniques for procrastination
- Swish Pattern for Procrastination
- Submodalities for Procrastination
- Pattern Interrupt for Procrastination
- Reframing for Procrastination
Future Pacing for other problems
- Future Pacing for Anxiety Before Job Interviews
- Future Pacing for Lack of Motivation
- Future Pacing for Fear of Failure
- Future Pacing for Social Anxiety at Networking Events
Related techniques
Anchoring · Circle of Excellence · Timeline Work
FAQ
Does future pacing work for procrastination?
Many people find future pacing a useful structured way to reflect on procrastinating on an important task, but there is little rigorous scientific evidence that NLP techniques work better than chance. Treat it as an experiment: try it a few times and keep what helps.
How long does it take?
Most people can run through these 6 steps in 5 to 15 minutes. Repeating the exercise over several days usually matters more than doing it once perfectly.
What is a good reframe for procrastination?
Instead of "I'll do it later when I feel more ready", try: I don't need to feel ready to start; starting is what creates readiness, and a messy first step counts.
Is this the same as therapy?
No. This is a self-help exercise from neuro-linguistic programming. If procrastination is seriously affecting your work, health, or relationships, an evidence-based approach such as cognitive behavioral therapy with a licensed professional is a better first step.
What should I try if this doesn't help?
Try a related technique such as Anchoring, Circle of Excellence, Timeline Work, or one of the other approaches for procrastination listed on this page.
Printable step-by-step scripts and guided audio for every technique on this site. Not on sale yet.
Background
A standard closing step in NLP change work, described in Frogs into Princes (1979).
Sources and further reading
- Neuro-linguistic programming (overview and scientific criticism) - Wikipedia
- Sturt et al. (2012), Neurolinguistic programming: a systematic review of the effects on health outcomes - British Journal of General Practice
- Source materials for NLP methods - Andreas NLP
- NLP skills and protocols list - dailyNLP
Honest note: Neuro-linguistic programming (NLP) is a popular personal-development approach, but its scientific evidence base is limited and it is widely criticized as unsupported (Sturt et al., 2012). These exercises are self-reflection tools, not therapy or medical advice. If a problem is seriously affecting your life, please talk to a licensed professional.
Last updated 2026-10-16