Ways To Stop Procrastinating When You Have ADHD
These strategies will help you!
Everyone deals with procrastination at some point, but if you have ADHD, it can be a constant struggle. Procrastination, or the habit of delaying or avoiding tasks, is usually triggered by the task being challenging, overwhelming, or just unappealing.
For those of us with ADHD, procrastination often occurs more frequently than most and leads to missed deadlines, rushed work, and added unnecessary stress. Below are strategies for stopping procrastination.
Set A Deadline
Many people with ADHD struggle with the concept of time. We may think we have more time to do something than we really do, which can cause us to put off tasks until the last minute. By setting a clear deadline for when you want to complete your task, you create a sense of urgency, which can boost motivation.
Break Large Tasks Into Smaller Chunks
Feeling overwhelmed by a large task can lead to paralysis, making it difficult or even impossible to begin. When you don’t know where to start, it is easy to feel anxious and postpone the work.
To combat this, write down everything that needs to be done and treat each step like a mini task. This will help you build momentum and give you a sense of accomplishment as you progress.
Take Short Breaks
When working on a long project, it is easy to become fatigued, overworked, or lose focus. Taking short breaks can help you recharge your mental energy and prevent burnout. You will want to be mindful of the duration of your break, though, because if it is too long, it can be difficult to regain focus and continue working.
Avoid Overstimulation
When you have ADHD, distractions of any kind can derail your focus and kill your productivity. To counter this, work in a quiet space with few distractions, turn off notifications on your devices, and put your phone on “do not disturb.”
Discover Your Daily Rhythm
Everyone has a natural daily rhythm where their focus and energy levels fluctuate throughout the day. It is essential to figure out your daily rhythm and plan your tasks accordingly.
For example, if you’re more alert in the morning, do your most difficult or least enjoyable tasks then and leave the simpler tasks for the afternoon when you are more tired or find it challenging to concentrate. Doing this will help you get more done and reduce procrastination.
Reward Yourself
Reward yourself whenever you complete a task, whether big or small. Whether it's watching your favorite show or video, going for a walk, or enjoying a snack, small rewards keep you motivated and give you something to look forward to.
Don’t Be Too Hard On Yourself
Procrastination can make you feel guilty and put you in a downward spiral of negative thoughts about yourself, especially if you have ADHD. It is important to remember that ADHD is not about laziness; it is a neurological difference that can make certain things more challenging.
Instead of beating yourself up for not completing your tasks perfectly or on time, remember that overcoming procrastination is a process, and the most important thing is that you are putting in the effort.
I hope you found these tips helpful, and if you want more tips on coping with ADHD, follow me on Substack.
