Have you ever found yourself putting off something important — even something you care about?
I certainly have. In fact, I put off writing this very newsletter for two weeks. Every day it sat on my to-do list: update everyone, share something helpful. And every day, I didn’t.
Then it hit me — my pause was actually a doorway into today’s topic: change — how it bends our attention, taxes our energy, and quietly reshuffles our priorities.
A brief personal note: I’ve been navigating a few changes, including an injured foot. On paper, it looks like I should have more time, since I’m grounded in one place healing. And yes, I’ve been productive in some ways … just not here in the newsletter (until now!). That paradox is classic brain behavior during transition protecting itself.
Why Change Feels Hard
Our brain loves patterns and habits. They’re efficient and familiar. When seasons shift — new school years, dorm moves, holidays approaching, or an unexpected injury — even small automatic actions suddenly take more effort.
The brain resists change because it conserves energy. We may keep moving forward in some areas, but still forget our keys at the gym, skip the gas tank, or lose motivation for activities we normally enjoy.
Procrastination in Transitions
Procrastination during times of change is often a signal, not a flaw. External cues — like familiar people, places, and routines — ground us. When those cues shift, it takes more psychic energy to reorient. Example:
At your usual coffee shop, the barista knows your order and greets you by name. At a new place, you don’t even know how to order what you like. Exciting? Absolutely. But also demanding, until those small routines become familiar again.
That’s why focus and motivation can feel heavy. During change, our brain’s stress circuits demand more energy, and that load can temporarily override the executive functions — planning, memory, self-control — that normally keep us moving forward.
The good news: the same simple tools that ease procrastination also help us steady ourselves during change and move us back into feeling more self-control.
Practical Ways Forward
Normalize lapses
Don’t let a slow start become a prophecy. Change is taxing; expect stumbles without over-interpreting them. Observe with compassion.
Ground with rituals
Shift from your busy mind into your body with a reset. Try a three-minute pause or the 5-senses practice:
5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste
Detoxify gently
If a dynamic with new people (or old ones) feels off, detach with neutrality: “Not for me … for now.” Protect your energy.
Build reserves
Sleep is medicine for the brain. Prioritize consistent timing to fuel resilience and executive function.
Two Actions: Reframe & refocus
At night, name one thing you appreciated in your day. During the day, share one word of kindness with someone else. Both create stability in seasons of change.
Power Pause
Stop action when you feel overwhelmed. Don’t just grab your phone and scroll or something similar to take our attention. Instead, take a moment. Breathe, feel the air coming into your body. Practice self-soothing by repeating: “It’s okay. Just breathe.”
Closing Thought
If you’ve been putting things off — or simply feeling stretched by shifting seasons — it’s not a character flaw. It’s likely your brain conserving energy. With a little compassion and a few small resets, forward motion returns.
“So if you’re in a season of change, give yourself grace. The brain is simply doing its job. With small resets, your energy and focus return.”
This very newsletter is my proof: once I named the pattern, did some breathing and heart-rate variability training (more below), magic — the words flowed. Thanks for reading!
🌿 Fun Tools
- Sleep headband for quiet nights.
- A simple timer for short, restorative pauses.
📚 Great Books
Why We Sleep — Matthew Walker
Atomic Habits — James Clear
Heartful Leadership: Healing the Heart of Healthcare — Dr. Jonathan Fisher
How to Know a Person: The Art of Seeing Others Deeply and Being Deeply Seen — David Brooks
Spotlight on Dr. Jonathan Fisher and HRV
Cardiologist Dr. Fisher, author of Healing the Heart of Healthcare, recently shared a piece on Substack about heart-rate variability (HRV) that feels especially relevant:
HRV is more than a fitness metric — it’s also a measure of emotional fitness. A healthy vagus nerve strengthens the prefrontal cortex–amygdala connection, helping us stay calmer under pressure.
In my own work in peak performance training, I typically use a small HRV biofeedback device. It gives clients practical ways — independently or in coaching — to build coherence between heart and brain. Learn more about HRV.
Book Circle Possibility
One book that has me especially inspired right now is David Brooks’ How to Know a Person. It’s about the art of truly seeing and being seen — themes that touch my work every day.
I’m considering hosting a small discussion group here on Substack to read and reflect together. Would you be interested? If so, just hit reply and let me know.
✨ Just One Thing
Pause and ask: “Am I resisting change, or is my brain just conserving energy?” Choose one small step and do only that.
✨ Thank You for Supporting My Work Here!
My non-newsletter newsletter comes to you freely. If you feel moved to support it, donations are welcome — but certainly not required.
✨ This is Me.
Diane (Dove) Grimard Wilson is a peak performance coach, licensed psychotherapist, and bestselling author of Brain Dance. She helps people navigate transitions, heal, and thrive using neuroscience, sleep science, self-compassion, and a little humor. www.grimardwilson.com
A Bit More on Procrastination
Amy Spencer, Want to Train Your Brain to Stop Procrastinating? Read These Tips From a Neuroscientist. May, 2023. https://www.realsimple.com/samina-jauregui-6835871
Eric Jaffe, Why Wait? The Science Behind Procrastination. March 29, 2013 https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
Wypych M, Michałowski JM, Droździel D, Borczykowska M, Szczepanik M, Marchewka A. Attenuated brain activity during error processing and punishment anticipation in procrastination - a monetary Go/No-go fMRI study. Sci Rep. 2019 Aug 7;9 (1): 11492. doi: 10.1038/s41598-019-48008-4. PMID: 31391541; PMCID: PMC6685938.
I use the inner balance daily to train my HRV as well. I've been on and off with this habit for the past 10 years. I love it. And the books you recommended are brand new to me, yay!
And I love your Practical Ways Forward List.
The first one reminds me of a mantra I repeat, because we all have misses. "I allow myself unlimited do overs." It's the old get back on the horse...
Great article, Dove. Thank you.
I had a little different spin on procrastination in my post this week. I enjoyed your post and your recommendations.