Overcoming Procrastination in Adults: A Waitlist-Controlled Trial of One-to-One Online Coaching With Trained Volunteers

Procrastination is a prevalent behavioural issue affecting around 20% of adults, leading to decreased productivity, financial losses, and adverse mental health outcomes such as increased stress and reduced life satisfaction. Despite these significant effects, it is often overlooked in mental health services and under-researched as a condition requiring targeted interventions.

Cognitive Behavioural Therapy (CBT) has been the primary approach used to address procrastination, focusing on restructuring maladaptive beliefs, goal setting, and increasing task engagement. However, most existing studies focus on therapist-led interventions, making these treatments costly and less scalable. Motivational Interviewing (MI) complements CBT by addressing low self-efficacy and enhancing commitment to behavioural change through client-centred techniques such as reflective listening and eliciting "change talk". Layperson-delivered interventions, which involve non-clinicians providing structured support, have shown promise in making therapies more accessible and cost-effective.

There is limited research on scalable, lay-delivered procrastination interventions, particularly those combining CBT and MI techniques in a remote format. This study aims to address this gap by evaluating the efficacy and feasibility of a four-week online, one-to-one intervention.

The primary objectives are to:

• Measure changes in procrastination, self-efficacy, and life satisfaction.
• Assess the feasibility of delivering the intervention, focusing on recruitment, adherence, and participant satisfaction.

This is a mixed-methods, waitlist-controlled trial. Participants are randomly allocated to either an Intervention or Waitlist Control group. The intervention involves four weekly 60-minute video sessions delivered by trained lay coaches. The waitlist control group will receive the intervention after a four-week waitlist period.

Participants will be adults aged 18 to 64 with severe procrastination (Irrational Procrastination Scale [IPS] ≥ 32) but without moderate-to-severe anxiety or depression (PHQ-9 < 15 and GAD-7 < 12). Exclusion criteria include cognitive impairments, severe psychiatric diagnoses, and significant health conditions. Participants will complete an online screening questionnaire and a follow-up call to confirm eligibility. After providing informed consent, participants will be randomised using block randomisation to ensure balanced group distribution.

Quantitative data will be collected at baseline, post-intervention, and at a one-month follow-up for the intervention group. Qualitative data will be gathered through post-intervention interviews with 12 participants, using thematic analysis to explore experiences and engagement. Statistical analysis will include two-way repeated measures ANOVAs and exploratory mediation models to evaluate changes in key outcomes.

Inclusion criteria

• Aged 18 to 64.
• Access to a computer or mobile device with internet connectivity.
• Ability to understand and speak English.
• IPS score ≥ 32 to confirm severe procrastination.
• PHQ-9 score < 15 to exclude moderate-to-severe depressive symptoms.
• GAD-7 score < 12 to exclude moderate-to-severe anxiety symptoms.

Exclusion criteria

• Cognitive impairments, significant health conditions or disabilities affecting the ability to provide consent and fully participate.
• Psychiatric diagnoses requiring specialist care (e.g., schizophrenia, eating disorders, substance misuse). Such participants will be signposted to relevant local services if needed.