If you have adhd, you more than likely struggle with beginning tasks that are boring, overwhelming or difficult.
The first step to coming up with a plan for helping yourself with this issue is to understand why you have this problem. It’s not because you are lazy, stubborn, or stupid. It’s because your brain is different. You share this is common with many other people, and everyone who has adhd. Knowing this helps you practice self compassion.
It is crucial for you to understand how your brain works in order to help yourself with procrastination.
Adhd is a disorder of executive functioning(EF). Executive functioning is needed to get just about everything done in every arena of life including work home and school. One crucial area of executive functioning that is impacted by adhd is motivation.
Motivation consists of the following things
All of these things are compromised in people with adhd. You can learn more about what adhd is by clicking on this link. As a result, people with adhd suffer in many areas of their lives. If you have adhd, it’s important to understand that the things you struggle with are hard, because of your deficits in EF not because of poor choices you make.
Starting and finishing tasks rely on executive functioning.
What Helps with procrastination and adhd?
ADHD brains need for things to be engaging for things to get accomplished
BUILD extrinsic motivation and nurture intrinsic motivation.
Incentives are more important than any punishment or shame.
Remember, you are not engaging in the behavior by choice but because your brain works in a particular way. Now that you know it, you need to learn skills to work with your brain. Punishing and shaming yourself will never help create the skills but will lead to depression and immobilize you.
Note: Punishments don’t work for children with ADHD for the same reason. All they learn to do is lie and sneak to avoid it, and they develop a deep sense of shame.
PLAN for the OVERWHELM to Keep Going: Break it Down Smaller and Smaller While Increasing the Rewards
When you have a big project or task, ask yourself “What will I do when I feel overwhelmed?”
Write down everything that the project entails and make a map of how to get there. Anticipate that you will get overwhelmed and ask yourself “How will I reduce my overwhelm when it comes up?”
One such way is to reduce your work load to smaller and smaller increments until you feel less overwhelmed.
TIP :Figure out what helps you to do your difficult tasks. If it is music or something else gamify things in a way that helps you get it done.
Prioritizing/Improving Time Management can Reduce Overwhelm
Procrastination is often related to the size of the amount of overwhelm you are feeling. If you are overwhelmed, it is because something feels too big or complicated. You may also have the mindset, “If I don’t try, I can’t
TIP: Figure out what helps you to do your complex tasks. If it is music or something else, gamify things in a way that enables you to get it done.
The Eisenhower Matrix
In many seminars on time management for people with ADHD this matrix is used.
People with ADHD tend to spend too much time in the
The key is to shift your time to spend more time in
You can click on this page to learn more about this strategy and find more resources on it.
Use Backwards Design to Decrease Obstacles
Backwards design is helpful because it helps you to first to visualize successfully meeting your goal. Then, you work backward to estimate time and determine how long something might take and develop your plan. It begins provide extra help for you in your brain where you struggle with your executive functioning skills.
I have to leave at 8 what time to a need to get up?
Create a Motivation Plan for Yourself to Help you Get Things Done
It can be helpful when you are struggling to create a specific motivation plan with concrete elements and post it in a place where you can adjust it.
Use the strategies above to help with all aspects of your motivation:
Years of negative feedback make you extra sensitive and you can expect that you will experience many challenges when you specifically address working on your procrastination. Stay positive and continue to modify your plan.
Learn more about adhd on these pages
adhd and college accomodations
Most of this information was taken from a webinar I attended with Sharon Saline.
Saline, Sharon (2018,November 17) Let’s Get Started: How You Can Get Stuff Done – with Sharon Saline, Psy.D. in 2018 ADAA webinar series
Medical information obtained from this website is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.