Stress and procrastination often work together like a comedy duo—with you stuck as the punchline. You sit down to get things done, but instead of making progress, your brain starts spinning. You feel overwhelmed, so you avoid the task. That creates guilt, which adds more stress. Then you dodge the task again. Rinse and repeat.
Sound familiar?
Stress isn’t always bad. A little can sharpen your focus. Too much, though, and your brain throws its hands up and walks out the door. If you want to beat procrastination and get back in control, start by managing your stress. Here’s how.
Stop Trying to Do Everything at Once
One big cause of stress? Thinking you need to do everything right now. Your to-do list looks like a novel. Your brain, trying to process it all, panics and freezes. So you do nothing—or start alphabetising your spice rack instead.
Try this: pick one task. Not five. One.
Ask yourself, “What’s the next clear, small action I can take right now?” Not tomorrow. Not later. Now.
Breaking tasks down reduces stress fast. You’re not solving the entire problem—you’re just taking the first step. The rest can wait. One action leads to the next. That’s how you build momentum.
Breathe Like You Mean It
Deep breathing works. It’s not just yoga fluff. When you slow your breath, your body gets the message: we’re safe. You shift from stress mode to focus mode.
Try this: breathe in for four counts, hold for four, out for four. Do it a few times. You’ll feel the difference. It’s a reset button for your nervous system. Simple. Fast. Free.
You don’t need incense or soft music. Just lungs and a moment.
Take Regular Breaks Without Guilt
Pushing through for hours without a break makes you slower, not faster. Your brain gets foggy. You check your email. You scroll. You convince yourself that watching six videos about people living off-grid in Alaska is somehow research.
Schedule short breaks. Stand up. Move. Get outside. Drink water. Talk to a real person. Then get back to work with a clearer head.
Think of your brain like a phone battery. It needs charging. Breaks are your charger.
Get Your Sleep Sorted
Lack of sleep turns your brain into mashed potato. You forget things. You react emotionally. You can’t focus. Naturally, you procrastinate because everything feels ten times harder.
If your sleep is all over the place, start with this: go to bed and wake up at the same time every day—even weekends. Build a habit. Avoid screens late at night. Make your bedroom a phone-free zone if you dare.
Better sleep = lower stress = less procrastination.
Eat in a Way That Supports Your Brain
Food affects your mood more than you think. Crash after a sugar rush? That’s your productivity dropping too. If you go too long without eating, your blood sugar dips and your focus disappears.
This doesn’t mean you need to follow a strict diet. It means being aware of what fuels your brain. Find what works for your body. Whether it’s three meals a day or intermittent fasting, aim for balance and blood sugar stability.
That way, your brain has the energy it needs to do what you ask of it.
Move Your Body (Even If It's Just Around the Block)
Stress sits in your body. If you don’t move, it builds up. Movement burns off that stress and releases brain-friendly chemicals that help you focus.
You don’t need a gym membership. Walk, stretch, dance like an idiot in your kitchen—whatever works.
You’re not training for the Olympics. You’re just giving your body a way to reset.
Laugh More
Seriously. Laughter cuts stress like nothing else. Watch a funny video. Read something silly. Call your mate who always makes you laugh.
When you laugh, you breathe more. Your muscles relax. Your brain lets go of the panic.
Stress hates laughter. Use it often.
Talk to Someone
Sometimes you don’t need solutions. You just need someone to say, “Yep, that sounds tough.” Venting reduces stress quickly. You don’t have to face every challenge alone.
Find a friend, a colleague, a coach, a dog—whoever listens without judgement. Just speaking out loud clears mental clutter.
If you’re working solo all the time, loneliness can add to stress. Even a short chat each day can help you feel grounded.
Be Kinder to Yourself
Harsh self-talk adds stress, not motivation. Saying, “I’m useless, I’ll never get this done,” doesn’t help. You wouldn’t say that to a friend, so don’t say it to yourself.
Instead, try: “This is hard, but I can take one small step.”
Encouragement works better than punishment. Be your own coach, not your own enemy.
Track What Works
Not all stress comes from tasks. Sometimes it comes from how you organise your day. Keep a simple log for a week. Write down what tasks you avoid, when you feel most stressed, and what helps you focus.
Patterns will appear. Maybe you avoid writing reports because they remind you of school. Maybe you work best after lunch. Use what you learn to plan better.
Self-awareness gives you the power to change things.
Build Habits That Keep You Going
Stress isn’t a one-time thing. It shows up regularly. Build routines that help you manage it before it takes over.
Start your day with one action that calms you. Journal for five minutes. Walk. Make tea. Read a page of something that inspires you.
Protect the start of your day. It sets the tone.
When stress knocks on the door, you’ll be ready.
If you’ve made it this far, you already care about beating procrastination. That’s a good sign. Want more tools like this? Subscribe to our newsletter and get your free copy of Overcoming Procrastination. It’s packed with practical strategies, no fluff, and plenty of relatable stories.
Get the book. Read it while sipping coffee. Or use it as a coaster—whatever gets you started.
Just don’t wait. Procrastination loves it when you say, “I’ll do it later.”
Beat it at its own game. Start now.