Do You Have ADHD & Procrastinate?
6 Proven Strategies to Overcome Procrastination
Do you have great ideas and know what to do but need help to start? Many adults with ADHD have this problem because they struggle with focusing, paying attention for a long time, getting easily distracted, making decisions, planning, and finishing tasks.
If you’re dealing with procrastination due to ADHD, here are six helpful strategies to deal with the thoughts that make you avoid work and to create practical ways to achieve your work goals:
Break Down Projects into Smaller Tasks: When you have a big project to do, like making a sales presentation, just writing “create sales presentation” on your to-do list might not motivate you. It can be more helpful to divide your presentation into smaller, manageable tasks. For example, you can start by researching client needs, planning your pitch strategy, writing a draft, adding charts and visuals, and editing. Put each task on a timeline with realistic deadlines, and describe them well so you remember what they involve. Think of it as making a step-by-step guide to finish the project.
Change Negative Thinking: Procrastination often comes with negative thoughts like “I can't do this,” “I'll never finish on time,” or “I’m not good enough.” Replace these with more positive and realistic thoughts like “My work doesn’t have to be perfect,” “I'm learning as I go,” or “I can start with just 15 minutes of work.” Adjusting your thoughts can reduce anxiety and make it easier to start working.
Ask for Help: Sometimes procrastination happens because you lack the skills or knowledge to begin. If this is the case, don’t be afraid to seek help. Look for resources like templates or ask someone more experienced for guidance.
Overcome Perfectionism: Even if you don’t think of yourself as a perfectionist, it can still affect your productivity if you have ADHD. Perfectionist thinking can lead to high expectations and waiting for ideal conditions to work. Instead, jot down all your ideas without judging them and spend five minutes choosing one to work on. Remember, it’s okay if your work isn’t perfect; “done” is better than “perfect.”
Just Get Started: Starting a difficult task can be challenging because it triggers discomfort in the brain. But that discomfort usually fades after about twenty minutes. Knowing this can make it easier to begin working. You can use methods like the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break.
Manage Expectations: If you might miss a deadline, it’s better to tell your supervisor as soon as possible. Admitting a delay can be embarrassing, but it’s usually better to do it sooner rather than later. This way, you can work together to set a new, more realistic deadline.
*CHATGPT simplified the original article.