ADHD and Procrastination: 6 Tips to Overcome It

ADHD and Procrastination: 6 Tips to Overcome It

Lots of us find ourselves procrastinating from time to time. But for individuals with ADHD, this can be a common problem. ADHD can make it tough to start and complete tasks, which can cause frustration and overwhelm. 

Luckily, there are ways to help manage these difficulties. In this article, we discuss six actionable tips to help you overcome procrastination and remain focused on what you are doing.

1. Break Down Tasks

Facing a large task can seem very daunting, and this may cause us to delay starting it or even to avoid it completely. By breaking projects down into smaller, more manageable steps, we can make them less intimidating. Plus, when you complete each small step, you will give yourself a confidence boost as you successfully meet each of your goals! 

2. Set Achievable Deadlines

While deadlines are important, setting unrealistic ones can actually make us more likely to procrastinate. Instead of creating a single deadline for a project, consider assigning several smaller ones that you can easily achieve. 

3. Avoid Distractions

Distractions can be a real problem if you have ADHD. Try to avoid distractions wherever possible by taking some time to identify the things that distract you and take steps to minimize these. For example, silencing notifications, seeking out a tranquil workspace, or using website blockers can all help to keep you on track.

4. Reward Yourself

Positive reinforcement is a great way to maintain your motivation on a project. You could try setting up a reward system where you celebrate with a treat whenever you achieve something, no matter how small it may seem. Your reward could be something simple, such as enjoying your favorite snack or engaging in a fun activity.

5. Create a Structured Routine

Individuals with ADHD tend to work more productively when they stick to a routine. Grab your calendar or diary and think about how to best plan out your days; make sure you set aside specific times for work, breaks, and other important activities. 

6. Use Visual Cues

Visual aids, such as sticky notes, whiteboards, and colorful to-do lists, can help us focus on key information and deadlines. But, to get the most out of your visual prompts, be sure to place these handy reminders in prominent locations where you will see them regularly.

At Pathways Neuropsychology Associates, our team offers thorough ADHD evaluations and coaching services to address procrastination and other ADHD-related daily challenges that you may face. Contact us today for more information.