Learning to Move Again When Procrastination Stops You

Ever listen to a song and feel like it was written just for you? There is this Francesca Battistelli song that is running through my brain these days because it reminds me of my life when my procrastination runs amok. There is a line in there about getting pulled over for speeding when you are already late. It makes me laugh at the way I set myself up for failure at times. Then I wonder why I am so overwhelmed and stressed.

When I was doing some homework in my Cognitive Psychology class, my professor pointed out a revelation that honestly gobsmacked me. Did you know that procrastination is not just poor time management, but it can also contribute to creating stress in your life? This overall affects your mental health. The more stressed you are, the more you tend to procrastinate, especially on jobs you need to get done. These jobs may be hard or time‑consuming, or you just plain don’t want to do them.

So, I did some research on how to eliminate procrastination in my life and hopefully eliminate stress in the process. I found a book called: The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play By Neil Fiore, P.H.D

This book taught me that most of the time procrastination occurs because we have fear of failure. This fear causes a person to develop the coping mechanism of delayed start to a project. This is not a good way to cope, necessarily especially if you have a deadline looming. So here are some helpful strategies that may get you out of your procrastinating rut

First, identify the problem.

It could simply be that you are hungry, and this is causing you to push off projects. Grab a sandwich and see if that doesn’t give you the energy to proceed with your project. 

You could also be tired. Studies show that when you are overwhelmed or just feeling fatigue, you will often put off projects. 

It could be that you don’t know where to start, and this can cause you to put it off. Yet this can cause stress, especially when a due date may be fast approaching. 

Taking baby steps helps eliminate the overwhelming exertion of a major project. When you cut it down into small steps, it can make it seem easier. After all, Rome wasn’t built in a day.

So if we have identified the problem… Now what? I would love to offer a few strategies to help you reach your goals.

Make a list

Write down the project. 

List due dates from the closest to the farthest down the line. 

Write down any materials needed for the project. 

By making this list and setting the due dates in order, you eliminate the decision of where to start first. This will help relieve the stress of choosing which project to start.

Give yourself grace.

Perfection can easily destroy your ambition to start or even finish a project. So do your best and realize that your very best will be great. 

Have someone look over your finished product and give you some feedback. This could relieve some stress by having fresh eyes look over your work. If you receive critiques that you want to implement, you would not be starting from scratch. 

Remember you are human, so none of us were ever meant to be perfect. Your “good” could very well be someone’s “great.”

Get rid of any distractions.

Turn off the television and radio, and go into a quiet room to focus. 

Sit at a desk or table. I sometimes do my homework on my bed and find I am more productive at my desk. 

Ask the family to give you time in silence to get your project done. Constantly being pulled away to other things could cause fatigue and mental shutdown. 

I have found that listening to classical instrumental music helps me focus and eliminates background noise. 

If your mind starts to wander, pull it back quickly. 

Set yourself up with a reward of some sort when the project is finished. When you have something to look forward to, it helps keep your focus on the task at hand.

Jennifer Hauser, Undergrad Intern 2026’

I hope these ideas/suggestions help. Sometimes procrastination can be a warning sign. It can be related to depression, emotional regulation, stress, or major fatigue. If you see these types of warning signs, you could benefit from talking to a professional about time management or doing a deep dive into possible root issues that may need resolving. Our team at Olive Branch Counseling Associates would love to help. You can reach us at (708) 633‑8000. Our offices are located at 6819 West 167th St., Tinley Park, Illinois 60477.

Erickson, E. P. G. (2025, March 17). 8 tips to beat procrastination. Everyday Health. https://www.everydayhealth.com/emotional-health/tips-to-beat-procrastination/

Fiore, N. A. (2007). The now habit: A strategic program for overcoming procrastination and enjoying guilt-free play (Rev., redesigned ed.). Tarcher/Penguin

Here is a link to the song if interested. Francesca Battistelli – “This Is The Stuff” Official Video