ADHD Coaching Blog

Let’s Share Strategies for Overcoming Procrastination

Almost everyone procrastinates at some point. Procrastination is often associated as one of the
major issues that people with ADHD have a difficult time managing. They put of important tasks
that need to be done today and may focus on trivial tasks which only delay their important priorities.
There are many sources of procrastination.

I thought it might be a good topic to explore. We could introduce some of the different sources
of Procrastination and ask some key questions and share strategies that have helped you
overcome your tendencies to procrastinate. QUESTION: Does this sound like a good idea that
you would be interested in learning more about?

That sounds great, David!  One of my favorite ways to battle procrastination is to pick one small action that will move me forward on the issue at hand, set my timer for 10-15 minutes, and get moving!  I tell myself that I can struggle through anything for 10 or 15 minutes, and I give myself permission to stop when the timer goes off. 

I’ll be interested to hear what others do.

This is my first time here and I am really enjoying it, thank you David.  Something that helps cure my procrastination is that every morning I list a few things that I have enjoyed & accomplished the day before, as well as one thing I wished I’d done differently and one thing I am looking foward to.  Sometimes, my ADHD will cause me to “beat myself up” about not being productive enough, until I write down my accomplishments and see that even on my “worst days” I have accomplished at least something.  This is very energizing!  Remembering what I enjoyed from the day before is fun and helps me look for more joy today, as does noting something that I am looking foward to.  Writing down something I would do differently from the day before(but only one thing - don’t want to beat yourself up here, just to get better every day , helps me to “clear” anything I felt wasn’t my best and to resolve to do better next time, making it a learning experience instead of something to beat myself up about! Finally, having something to look foward to is very energizing and if I can’t think of something, than I am motivated to create this in my life with family, friends, at work or on my own. 

I do use the timer strategy that Lynne mentioned to help with unpleasant tasks like housecleaning. I find it very helpful and often find I can keep going longer than I thought.  It works really, really well.  I also try to remember to “reward” myself after accomplishing a task or even for working on it for a period of time.  Looking forward to hearing others’ thoughts and strategies!