ADHD and Procrastination: Why does it take so long

The ADHD brain is designed for astounding ideas, wild dreams, living life to the fullest and experiencing the full range of emotions. Its gifts come with challenges, and procrastination is one of them. 

Procrastination is the act of delaying tasks and work. This is especially true for repetitive tasks and work that we find dull. You may find yourself constantly distracted by shinier activities. People with ADHD struggle with motivation to get through the “boring part” of the job. We procrastinate for a number of reasons:

• Higher need for pleasure and stimulation. 

• Intimidation and self-doubt. 

• The impatience to find ourselves at the finish line. 

Everyone deserves work that’s fun. It’s human to put things off, but it doesn’t have to be a handicap. Here are four ways to tackle procrastination:

Make a Ritual Out of It

Getting started is often the hardest part. A hack to make it more enjoyable is to create a routine that gets your mind in the mood. You’re free to make it a poetic experience, like you’re a character in a film. The climax is winning that award. Right now you’re in the montage scene. Remembering the big picture makes the time go faster.

Mental Tasks Ritual Suggestions

• Tie up your hair 

• Wear your favourite rings

• Using the “good” pen 

• A cappuccino on your desk. 

Physical Tasks Ritual Suggestions

• A designated outfit for tasks requiring activity

• Podcast channels while organizing paperwork

• Playlist for cleaning the house

Rewards and Expectations

Temporal discounting is when the brain prioritizes immediate rewards in favour of delayed ones. We get a dopamine hit from simply envisioning hitting the “submit” button or the announcement of that raise. 

However, going through the motions of the task itself can be paralyzing. While a neurotypical brain may be more aligned with consistency, ADHDers may require extra motivation to keep going. 

Give yourself little rewards on the way. 

Is your mind wandering over to lunch instead of focussing on your homework? Decide to get a certain amount done before you head over to the kitchen in 30 minutes. You’ll enjoy that sandwich so much more. 

Rewards can include:

• Screentime

• Puzzle

• Stretching

• A phone call with a friend.

• Cuddle-time with kitty

• Five-minute daydreaming

• Messaging your crush

The outcome is within reach. 

Time Sensitive Tasks

Use podcasts, playlists or timers to turn your tasks into a “race.” The sense of challenge is exciting, playful, and helps the time to go by faster.

• Tidy the pantry before the YouTube video is over.

• Finish two sections of a report done while the lasagna is in the oven.  

• Get the vacuuming done within two songs. 

• Complete that PowerPoint before your big date tonight!

Body Doubling

“What are you working on today?” is a powerful question. 

Body doubling is the act of working together. A buddy to cheer us on (and vice-versa) motivates us to reach the finish line. Cafes, libraries, online workspaces help keep track of how much time we’re spending on work.

Why this works

• Sets you in the zone. 

• You feel less alone. 

• Calming effect

• Makes distractions less tempting.

Accountability

Accountability is an expectation that an external source has from us, be it a project completion or information. 

Body doubling is one way to keep accountable, as are deadlines. In an ideal world, fulfilling a promise to ourselves is enough. People relying on us further ensures that we complete things on time, either because we want to give them our best or avoid negative consequences. 

Examples:

• Employers and Clients: A timely project submission enhances the chances of promotion, raises, and keeping your job. 

• Groups and Classes: My writing group helped me finish my novel. Come rain or shine, I had to deliver a chapter every week for a year. 

• Family: My parents will be happier if I clean my room before they get home.

• Friends and Acquaintances: Having guests over ensures that you’ll clean your house and guarantees a more fun time. 

• Therapist: Therapy for ADHD is a gentle, judgement-free space that also helps keep yourself accountable. It’s also an opportunity to understand why if you weren’t able to. 

Rearranging the Sizes

When your duties seem heavy, regain your sense of power with bite-sized portions. Tackling smaller pieces empowers you to keep moving. You find yourself thinking, “I’ve come this far. I could do a bit more” and so on until you’re almost at the end.

Commit to One Step

• Even thinking about your assignment is a headache? Just open the document. 

• Don’t want to exercise today? You don’t have to. Just wear your gym clothes. 

• Not in the mood for cleaning? Make a “cleaning playlist” on Spotify.

Decide to do Less

• Write two paragraphs of an essay. 

• Do a 3-minute workout instead of 10. 

• Don’t know where to start with tidying the apartment? It’s all good, just do the kitchen. 

Another thing to be mindful of is to not dwell over all the hours that you didn’t use. Consider those a build-up for what you’re about to do or are doing “right now”. “Oh, why didn’t I start yesterday?” is not helpful. 

Punishing yourself is not productive. It wasn’t time wasted; you were working up the muscles. Think of it as a warmup, and now you’re in full momentum. 

You got this!