Breaking Free from People-Pleasing and Procrastination: Your Path to Healing and Growth
- D.Bhatta, MA
- 2 days ago
- 4 min read
Updated: 1 day ago
Feeling stuck in a cycle of people-pleasing and procrastination can weigh heavily on your mind and heart. You might find yourself constantly saying yes to others while putting your own needs aside, only to delay important tasks until the last minute. This pattern often leads to frustration, exhaustion, and a sense of giving up on yourself. If this sounds familiar, you are not alone. Many people face these challenges, and there is a way forward.
Understanding the Feelings Behind Giving Up
When you feel like giving up, it often comes with a mix of emotions: helplessness, self-doubt, and sometimes shame. These feelings can make it hard to take even small steps toward change. People-pleasing can drain your energy because you focus on others’ expectations instead of your own. Procrastination adds to this by creating a backlog of tasks that feel overwhelming.
You might notice physical signs too, such as low energy or difficulty sleeping. These feelings are real and valid. Recognizing them is the first step toward healing.
How Minimal Physical Exercise Affects Your Well-Being
Physical activity is closely linked to mental health. When you move your body, your brain releases chemicals that improve mood and reduce stress. However, when you are stuck in a cycle of procrastination and people-pleasing, exercise often takes a backseat.
Even small amounts of movement can help. For example, a short walk around your neighborhood or gentle stretching at home can boost your mood and energy levels. It’s not about intense workouts but about reconnecting with your body in a way that feels manageable.
Why Seeking Help Matters and How Therapy Can Support You
Asking for help is a sign of strength, not weakness. Therapy provides a safe space to explore the reasons behind your people-pleasing and procrastination. A trained therapist can help you understand patterns that may stem from past trauma, ADHD, or other factors common in your age group.
Therapy offers tools to build self-compassion, set boundaries, and develop healthier habits. Many people find that working with a therapist helps them break free from old cycles and discover new ways to live with more balance and confidence.
Stories of Hope from
Many individuals have faced similar struggles and found healing through therapy and support. For example, Sita, a young woman from Kathmandu, shared how therapy helped her stop saying yes to everyone and start prioritizing her own goals. She began with small changes, like setting limits on her time and practicing mindfulness.
Another story comes from Ramesh, who struggled with procrastination due to undiagnosed ADHD. After seeking professional help, he learned strategies to organize his tasks and reduce overwhelm. Both Sita and Ramesh’s journeys show that change is possible with patience and support.
Practical Tips for Small, Manageable Changes
Starting small can make a big difference. Here are some tips to help you begin:
Set one clear boundary each day
Choose one situation where you say no or ask for what you need.
Break tasks into tiny steps
Instead of “clean the house,” try “clear one table.”
Schedule short breaks for movement
Stand up, stretch, or walk for five minutes every hour.
Practice self-kindness
Notice your inner critic and gently remind yourself that you deserve care.
Write down your feelings
Journaling can help you understand your emotions and track progress.
These small actions build momentum and show you that change is within reach.
Why These Feelings May Arise at This Age
Many people experience these challenges in their 20s and 30s, a time of transition and self-discovery. Trauma from past experiences can influence how you relate to others and manage tasks. ADHD, often undiagnosed, can also make it harder to focus and follow through.
Understanding these factors helps reduce self-blame and opens the door to targeted support. You are not alone in this, and your feelings have a reason.
Frequently Asked Questions
Q: Is therapy expensive or hard to access in Nepal?
A: Therapy costs vary, and many clinics offer sliding scale fees. Online therapy options are also growing, making support more accessible.
Q: How long does it take to see improvement?
A: Change varies by person. Some notice small shifts in weeks, while deeper healing takes months. Consistency matters more than speed.
Q: Can I overcome these challenges without therapy?
A: Self-help strategies can help, but therapy provides personalized guidance that often leads to more lasting change.
Q: What if I feel too overwhelmed to start?
A: Start with the smallest step possible, like a five-minute walk or writing one sentence in a journal. Small beginnings matter.
Take the First Step Toward Healing
If you recognize yourself in these struggles, consider booking an appointment with a mental health professional. Taking that first step can feel scary, but it opens the door to support and growth.
Book your appointment here to begin your journey toward breaking free from people-pleasing and procrastination.
keep going
its really helpful
perfect one!