5 Steps to Overcome Procrastination in ADHD

When you have executive dysfunction, procrastination may feel like a ball-and-chain, dictating when and how much you get done on any given day. The good news? You can use tools to reclaim your choices, no matter the feeling of motivation. Let’s get into it.

1. Drop the Struggle

   1. Waiting on that ‘rush’ of energy? Criticizing yourself for watching yet another episode instead of folding laundry?

      Here’s a magic trick: drop the mental struggle. This means catching your mind when it comes up with excuses, reasons, or judgments. This can look like: “Ah! There’s my mind again. Telling me that I’m undisciplined and lazy.”

2. Adopt a Curious Stance

   1. Adopting a curious & empowered stance can radically transform your productivity. Ask yourself “what’s showing up here in my mind and body? Can I make a little space for that and carry it with me?” Try telling yourself that it can be there while you do the thing. This could look like: “I’m feeling sluggish and I’ll take that with me while I do this.”

3. Stand for Something Important

   1. Ask yourself the WHY behind the WHAT. Why are you wanting to do something difficult in the first place? Getting clear on the value underneath the behavior can keep you going when things feel tough. It’s not about just studying for that test. It’s about something deeper. Like financial freedom, or self-worth, or lifelong learning.

4. Get Clear

   1. Work backwards from your end goal. Map out what it will take, rehearse it in your mind (catching any ‘catastrophizing’!), and set clear expectations about what is expected to get it done. Remember to be realistic: “based on past experiences, how long will this take and what will help me get there?”

5. Do the Smallest Step

   1. Decide from there what you’ll do next. No need to guess about how successful you’ll be or how you’ll feel doing it. That will all come when it comes, and you’ll deal. For now, your job is to stay in the present moment and do the smallest step. Think something that takes 60 seconds. Usually that’s the behavioral momentum you need to keep going.

   Need more ADHD hacks? Here at HealthWise Psychology, we’re here to help. Schedule an appointment here if you’d like to learn more.