Procrastination is something that many of us struggle with, particularly in this day and age when we have shiny, distracting little rectangles pinging endlessly in our pockets. The very thought of deadlines form a pit in our stomach but we just can’t seem to get started. Or those household tasks pile up into little Everests, but we just can’t tackle them. For individuals with Attention Deficit Hyperactivity Disorder (ADHD), this is an all-to-common issue leading to stress, academic and work struggles, fatigue, and even anxiety and depression. On top of all this, there is the negative stigma associated with procrastination that has probably been peering over your shoulder since elementary school days. The pressure, guilt, and shame can become a huge weight effecting every realm of life.

Many of us were taught that procrastination was a matter of focus, will-power, and drive. You may have been left thinking: if that’s true, what does that say about me? Thankfully, there is a body of research debunking these myths but unfortunately, common misconceptions remain. So, let’s start by talking about what procrastination is NOT. Procrastination is not about laziness or lack of motivation, and to assume so completely dismisses the real struggles of living with ADHD. If it were about will-power and choice, individuals would choose to initiate tasks over living with the inner turmoil of procrastination. There’s more to the story. (And while we’re here, struggling with procrastination does not automatically mean you have ADHD. But you may still benefit from some of the points made here).

So, if procrastination isn’t what we’ve been told all our lives, what exactly is going on? There are several factors to consider, and you may struggle with all or just a few of them. The most salient for individuals with ADHD are difficulties with executive function- the hallmark of ADHD. Neurological differences lead to issues with planning, organization, and task initiation. When faced with a task, the mental energy required to break it down and get started can feel overwhelming, leading to avoidance. Hyperfocus and interest level also play a factor here. The ADHD brain craves stimulation, making it difficult to engage in unexciting jobs over preferred tasks.

Another piece of the procrastination puzzle is emotion-based avoidance. If a task is difficult, overwhelming, or uncomfortable, you are more likely to seek escape. While anyone might struggle with this, the difficulty is exacerbated given the challenges with emotional regulation associated with ADHD. These includes awareness, understanding, and the ability to accept emotions and choose actions regardless how one feels. Lastly, years of fighting stigma, and feeling inadequate or different can lead to lower self-esteem. Procrastination then becomes protection from the possibility of failure. The sooner a task is initiated, the sooner your imperfections and struggles may be exposed. With both emotion regulation and self-esteem struggles, a difficult cycle emerges: Putting things off can temporarily ease discomfort, but it usually leads to more anxiety and a bigger hit to self-esteem when deadlines loom or tasks become unmanageable. Now that we have an idea of what’s going on, what can be done? Let’s start practically.

Organization: To minimize overwhelm, consider planners, reminders, or alarms to help you organize and remember those deadlines. Next, break the task into smaller steps to create manageability. This makes starting feel easier and can build momentum going forward. If you struggle with inattention, try to minimize distractions- put your phone on do not disturb, close the blinds, wear noise-cancelling headphones. Don’t forget to be kind to yourself during the process! Plan in some structure, time-limited breaks if you find that helpful, and definitely consider rewarding goal achievement along the way.

Coping: While organizational tools can be helpful for getting started and building momentum, there are several avenues to explore between tasks that can help with emotional regulation and self-esteem. Mindfulness can help you recognize emotions, build coping, and resist the urge to procrastinate. To boost self-esteem, learning to appreciate and accept yourself for who you are over how productive you are can be helpful. Of course, this is easier said than done. Talking issues through with a therapist can provide support and clarity. Lastly, building compassion for yourself can help reduce guilt, shame, and the need for perfection, leaving you more relaxed to tackle those tasks

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