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The Relationship Between ADHD and Procrastination

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

• Link Between Them
• Their Effects
• Contributing Factors
• Tips to Manage

Procrastination involves a tendency to delay a task or decision that needs to be completed by a specific deadline. Everyone procrastinates sometimes. When faced with a task that we just don't want to do, many of us will put it off until tomorrow, setting it aside until we feel less overwhelmed with all our other responsibilities or simply waiting until we have more energy to tackle the task on a new day.

Problems can begin to occur, however, if you find that you're putting off these tasks, again and again, never getting to them "later." This appears to happen quite often in people with attention-deficit/hyperactivity disorder (ADHD), for a variety of reasons.

This article discusses why people with ADHD tend to procrastinate and the impact it can have on their lives. It also covers some of the different ADHD symptoms that contribute to procrastination.

Press Play for Advice On Dealing With Procrastination

Hosted by psychotherapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares ways to stop procrastinating. Click below to listen now.

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The Link Between ADHD and Procrastination

ADHD is a neurodevelopmental disorder that leads to symptoms such as inattention, impulsivity, and hyperactivity.  According to the Centers for Disease Control and Prevention (CDC), 9.4% of children have been diagnosed with ADHD.

While the condition is most frequently diagnosed during childhood, it can affect adults as well. The National Institute of Mental Health (NIMH) suggests that the prevalence of ADHD among adults is 4.4%. However, it is not uncommon for adult ADHD to be undiagnosed and untreated .

People procrastinate for a wide variety of reasons, including the desire to engage in more interesting activities. For people with ADHD, procrastination is often strongly influenced by the symptoms of their condition.

While common, procrastination is not recognized as an official diagnostic symptom of ADHD. In a 2014 study, researchers had expected procrastination to be connected to impulsivity but instead found that it was connected only to inattention.

Some research indicates that procrastination often serves as a compensation strategy for teens and adults who have ADHD. When faced with a challenging task, procrastination offers them a way to stop dealing with an unpleasant problem that they may feel is too difficult for their abilities.

The factors that contribute to procrastination are complex and varied but problems with executive functioning often play a key part.

What Is Executive Function?

Executive functioning skills are the mental skills that are needed to plan, organize, initiate, and complete tasks. These skills include things such as working memory, time management, and self-control.

When confronted with a task, people with ADHD may struggle to make decisions about how to begin and how to monitor their progress. They might leave the task momentarily only to get distracted by something else. All of these factors mean that tasks keep getting put off, sometimes until the last minute. In other cases, they might not get done at all.

Effects of Procrastination With ADHD

Many adults with attention-deficit/hyperactivity disorder (ADHD) struggle with chronic procrastination. This procrastination can cause problems at work when job responsibilities aren't completed until the last minute.

It can cause financial stress at home when balancing the checkbook is constantly delayed or when bills are paid late. And it can cause problems in relationships when you continue to put off others, making them feel unimportant.

Procrastination can also lead to negative moods and emotions as well as low self-esteem . This failure to complete tasks can lead to feelings of frustration, guilt, and shame. Such emotions also contribute to the tendency to put off tasks.

Evidence also indicates that people with more serious ADHD symptoms experience more procrastination as well as internalizing symptoms such as depression and anxiety.

Researchers suggest that helping people address procrastination may be helpful for reducing some of the negative internalizing emotions that sometimes occur in ADHD such as guilt, sadness, shame, depression, and anxiety.

Factors Contributing to ADHD-Related Procrastination

There can be a number of ADHD-related factors that lead to chronic procrastination, including distractibility, forgetfulness , disorganization , and problems with prioritizing, sequencing, and time management. In addition, if you have experienced repeated frustrations on certain types of tasks, you may naturally avoid those tasks to avoid the negative feelings that working on those tasks can bring up.

Here are some of the factors that can be at play in the relationship between ADHD and procrastination.

Problems Getting Started

For an adult with ADHD, just getting started on a task can often be very difficult, particularly if that task isn't intrinsically interesting. When you're so distracted by outside stimuli, as well as internal thoughts, it can be hard to even make it to the starting line.

Sometimes just figuring out where or how to start is the challenge. Problems with organization come into play as you struggle to prioritize, plan, and sequence tasks that need to be done to get started and stay on track.

Getting Sidetracked

Once you finally do get started, you may find that you quickly become sidetracked by something else more interesting, so your original task gets further delayed. It can be very difficult when you have ADHD to regulate your attention.

Once you're able to get your attention focused on a task , you may find that it's hard to sustain that attention as your mind wanders. It can be hard to stay alert, motivated, and on track when you aren't very interested or stimulated by the task at hand.

You may find that when tasks are particularly tedious or boring, you delay getting to them until the very last minute. At that point, you either feel so much pressure that you are unable to motivate yourself to finally get started and complete the task, or you get stuck, not completing the task at all and having to face the consequences.

Last-Minute Propulsion

Interestingly, for some people with ADHD, putting off things until the very last minute can create an emergency-type situation—an urgency of sorts—that helps propel them forward to successfully get the job done.

The ​fast-approaching deadline (and the immediacy of the negative consequences that will follow if the deadline isn't met) may help them to focus and complete the task.

The problem is that this urgency can create quite a bit of stress and anxiety, too. And the stress can take a tremendous toll on you as well as those around you.

Inevitably, these last-minute rush jobs tend not to be as high quality as they might have been without such procrastination.

Sense of Paralysis and Feeling Overwhelmed

On the other hand, you may experience a painful sense of paralysis when faced with a task or project—wanting to get started, but unable to make progress forward in any manner.

You may have a crushing sense of pressure. As much as you know that you need to get the job done, you just can't get moving.

Impaired Sense of Time

Sometimes, it's the impaired sense of time that leads to problems with getting tasks started. If you have trouble estimating how long it takes to complete a task, you might put the task off, thinking you're still allowing enough time to get it done.

ADHD can make it difficult to track the passage of time as well. So, you may find that those deadlines sneak up on you before you know it.

Fear of Failure

Sometimes there can be so much anxiety associated with starting a task that those feelings create an even greater obstacle. The fear of not doing the task correctly, fear of imperfection , and fear of failure can all add to procrastination.

Tips to Manage Procrastination With ADHD

Although there's a link between ADHD and procrastination, this doesn't mean that someone with ADHD has to continue to procrastinate. Here are a few tips for managing procrastination when you have ADHD.

• Break larger tasks into smaller ones . This helps keep the tasks from feeling too difficult. If you want to clean a closet, for instance, instead of tackling it all at once, you might do the top shelf one day, the clothes on the hanging rack another day, and everything on the floor on a third day.
• Create a reward . If you're putting off doing something because it is tedious or boring, come up with some type of reward that you'll get once you get it done. This can help you push through the negative emotions that are causing you to procrastinate because you know that something good lies on the other side.
• Limit distractions when performing tasks . Since procrastination can be a result of having your attention diverted while working on a task, try to limit the number of distractions that may pull you away. Silence your cell phone and turn off the television when working on the task. Also, let others around you know that you don't want to be disrupted.
• Seek professional help . Research has found that engaging in acceptance and commitment therapy (ACT) helps reduce procrastination in people with ADHD. ACT involves learning how to accept negative thoughts or circumstances while also committing to healthier behaviors.

Does Adderall Help With Procrastination?

Some studies have found that one of the main reasons college students take prescription stimulants—such as Adderall, a drug often prescribed for ADHD—is to reduce procrastination. While these drugs can help people with ADHD, taking them recreationally (without a prescription) comes with risks, such as developing an Adderall addiction .

A Word From Verywell

ADHD and procrastination often go hand in hand. Recognizing the relationship that exists between the two is helpful for understanding how they interact. It's also a good first step to finding ways to ultimately overcome your tendency to procrastinate.

Centers for Disease Control and Prevention. Data and statistics about ADHD .

National Institute of Mental Health. Attention-deficit/hyperactivity disorder (ADHD) .

Niermann HC, Scheres A. The relation between procrastination and symptoms of attention-deficit hyperactivity disorder (ADHD) in undergraduate students .  Int J Methods Psychiatr Res . 2014;23(4):411-421. doi:10.1002/mpr.1440

Altgassen M, Scheres A, Edel MA. Prospective memory (partially) mediates the link between ADHD symptoms and procrastination . Atten Defic Hyperact Disord . 2019;11(1):59-71. doi:10.1007/s12402-018-0273-x

Oguchi M, Takahashi T, Nitta Y, Kumano H. The moderating effect of attention-deficit hyperactivity disorder symptoms on the relationship between procrastination and internalizing symptoms in the general adult population . Front Psychol . 2021;12:708579. doi:10.3389/fpsyg.2021.708579

Adamou M, Asherson P, Arif M, et al. Recommendations for occupational therapy interventions for adults with ADHD: a consensus statement from the UK adult ADHD network . BMC Psychiatry . 2021;21(1):72. doi:10.1186/s12888-021-03070-z

Ptacek R, Weissenberger S, Braaten E, et al. Clinical implications of the perception of time in Attention Deficit Hyperactivity Disorder (ADHD): a review . Med Sci Monit . 2019;25:3918-3924. doi:10.12659/MSM.914225

Munawar K, Choudhry F, Lee S, Siau C, Kadri N, Sulong R. Acceptance and commitment therapy for individuals having attention deficit hyperactivity disorder (ADHD): A scoping review . Heliyon . 2021;7(8):e07842. doi:10.1016/j.heliyon.2021.e07842

Petersen M, Nørgaard L, Traulsen J. Pursuing pleasures of productivity: University students' use of prescription stimulants for enhancement and the moral uncertainty of making work fun . Culture Med Psychiatry . 2015;39:665-679. doi:10.1007/s11013-015-9457-4

By Keath Low  Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD.

How ADHD Can Cause Procrastination And How To Overcome This

Olivia Guy-Evans, MSc

Associate Editor for Simply Psychology

BSc (Hons) Psychology, MSc Psychology of Education

Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.

Learn about our Editorial Process

Saul Mcleod, PhD

Editor-in-Chief for Simply Psychology

BSc (Hons) Psychology, MRes, PhD, University of Manchester

Saul Mcleod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.

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Procrastination, defined as the voluntary yet irrational delay of intended tasks and actions despite awareness of likely negative outcomes, is arguably the most common complaint among adults with attention-deficit/hyperactivity disorder ( ADHD ).

Research suggests that up to 95% of adults with ADHD chronically struggle with completing tasks and responsibilities in a timely way, which significantly impairs occupational, academic, financial, and interpersonal functioning.

The high prevalence of procrastination among the ADHD population likely stems from the underlying neurological deficits in executive functioning skills such as organization, prioritization, working memory , and impulse control.

These areas of cognitive dysfunction, combined with problems regulating negative emotions , make it extremely difficult for adults with ADHD to get started, stay focused, and push through to complete tasks that seem boring, challenging, or anxiety-provoking.

Instead, those with ADHD tend to continually delay responsible duties in favor of pursuing more instantly pleasurable activities – often resulting in last-minute rushed efforts to meet deadlines or forgetting responsibilities altogether.

This article explores various reasons for procrastination in adult ADHD as well as science-based strategies to improve productivity and functioning.

What is Procrastivity?

Procrastivity refers to the common phenomenon where an individual makes plans to engage in high-priority responsibilities needed to reach a goal but instead engages in less urgent activities when faced with following through.

For example:

These procrastivity tasks, although useful, divert time and mental resources away from more pressing tasks, also known as “self-defeating productivity.”

Adults with ADHD frequently fall into traps of procrastivity when they hit mental barriers with primary tasks. By examining what makes procrastivity endeavors feel more readily achievable despite being lower priorities, strategies can be generated to help pivot focus back to main tasks.

Facets That Make Procrastivity Appealing

There are several elements that seem to make putting off high-priority tasks for procrastivity tasks appealing:

Familiarity – Procrastivity tasks often involve well-practiced routines around manual, clerical activities like household chores rather than new learning. Higher priority tasks usually require more cognitively demanding mental focus. Familiarity signifies competence.

Clarity – Procrastivity tasks appear simpler with clearer cause-and-effect chains. There is less uncertainty about the time, effort, and process required to complete procrastivity tasks compared to more complex priorities.

Actionability – Because procrastivity tasks tend to involve repetitive physical actions, there is a clear sense of being able to take the next step that spurs engagement. Less familiar primary tasks often lack obvious starting points.

Progress – Incremental progress tends to be easier to visually track with procrastivity tasks, creating a sense of momentum. Primary tasks often involve delayed results after sustained effort.

Endpoints – Procrastivity tasks usually have a defined stopping point, allowing a sense of accomplishment and closure within a foreseeable timeline. Necessary priorities seem endless.

These facets make putting less important things first feel more within reach. Using these features as a blueprint when tackling necessary tasks can help pivot behavior.

ADHD and Chronic Procrastination

There are multiple overlapping ADHD difficulties that set the stage for chronic struggles with procrastination. The most commonly cited reasons include:

Executive Dysfunction

• Poor organization make it hard to order steps needed to begin complex, multi-layered tasks
• Impaired working memory makes it hard to hold on to and sequence steps to follow through after starting
• Weak mental flexibility frequently derails forward momentum when inevitable obstacles arise
• Poor regulation of attention makes it hard to screen out digital and environmental disturbances.

Emotional Dysregulation

• Amotivation and hesitation to engage in tedious tasks due to learned feelings of frustration, anxiety, and uncertainty about one’s abilities
• Discomfort with mental strain and sustained expenditure of effort leads to prematurely abandoning duties
• Fears of failure or imperfection due to past difficulties establish an avoidance pattern with similar tasks

Impulsiveness

• Acting on urges for instant gratification leads to frequent derailment of work routines to pursue more pleasurable escapes
• Difficulties with regulating emotions or modulating arousal levels often facilitates rash re-directions

These ADHD deficits typically do not resolve fully with age; in fact, research indicates executive functioning impairments actually expand through the transition into adulthood.

Young adults report dramatic struggles when adolescents’ external supports around time and priorities fall away in college or independent living.

Impact on Functioning

When left unaddressed, chronic procrastination can snowball, creating cumulative problems across major domains of functioning. Common problematic outcomes include:

• Work/Career: Lateness, missed deadlines, unfinished projects, and perceivable laziness hamper job stability, promotion prospects, employability, and financial stability when individuals get fired or quit roles.
• Academics: Incomplete assignments and lack of study routines frequently cause failing grades, suspended financial aid, academic probation, and increased student loan burdens if forced to repeat failed courses. Dropping out may occur.
• Finances: Fines and fees accumulate from late credit card/loan payments, missed income tax deadlines or unfiled paperwork around insurance claims or other administrative duties. Quickly spiraling debt is common.
• Relationships: Friends and family members perceive the person as unreliable due to forgotten obligations, broken promises, missed events, or backing out of plans at the last minute due to incomplete tasks. Resentment and distrust build in relationships.
• Mental Health: Repeated failure experiences generate intense feelings of depression, anxiety , shame, self-loathing, low confidence, and despair. Preoccupation about incompetence dominates inner dialogue.
• Physical Health: Physical self-care routines like doctor appointments, taking medication consistently, exercise routines, and healthy eating fall by the wayside when mental resources focus solely on urgent matters. Sleep suffers without routines.

In summation, chronic procrastination for those with ADHD has deleterious downstream effects that cascade across nearly all major life areas, severely reducing overall wellness and quality of life.

Methods to Overcome ADHD Procrastination

Establishing structure around how time and priorities are managed is essential to mitigate chronic procrastination. However, due to the neurological basis of executive functioning deficits in ADHD, purely behavioral interventions are rarely sustainable.

Combining cognitive and emotional regulation skills with external compensations typically has the best outcomes.

Environmental Supports

Because adults with ADHD often have limited introspective awareness around time passing and how on or off task they are, external sound, visual, and tactile cues are vital prompts to pivot focus. Options include:

• Smartphone alarms/alerts for scheduling start times, reminders of next steps, intervals for brief stretch breaks, notifications to transition between tasks and log-off times
• Visual timers showing elapsed time dedicated to a task helps gauge progress and recalibrate lagging energy. Useful for work blocks and breaks.
• White noise/music playlists helps narrow external distractions during focus times
• Wall calendars/planners, white boards, post its marked with dated to-do lists etc. all make responsibilities tangible and cued

If you work at a desk, you could put post-it notes of tasks you need to do around your monitor screen. This way, they are always in your line of sight, and you can physically remove the post-it note once the task has been completed.

Light Physical Anchors

Simple physical sensations can serve as useful anchors indicating needing to initiate a new task or shift back to work mode. For example:

• Moving to a different chair or location dedicated for work/study routines
• Putting on noise cancelling headphones or other wearable item worn just for work mode
• Sipping from a distinctive mug, water bottle or snacking from a dedicated plate reserved just for getting tasks done

Accountability Partners

Connecting with others helps to galvanize follow-through on difficult tasks. Useful approaches involve:

• Study groups to maintain motivation for academic routines
• Body doubling – have friends or even paid professionals work alongside, in person or virtually for complex projects
• Working from communal office spaces or libraries heightens social pressures to avoid non-work related internet temptations
• Sharing work calendars allows others to check on dynamic progress and provide encouragement

Managing Cognitive and Emotional Barriers

Cognitive Behavioral Therapy techniques could equip individuals with ways to dismantle mental roadblocks both before and as they arise:

Prepare for Common Rationalizations

• Predict typical self-talk patterns that enable procrastination: “I work best under pressure” or “The task is too boring.”

Address Perfectionism

• Counter notions that conditions must be “perfectly comfortable” to start through cost/benefit analyses of delays

Reframe Tasks as Accomplishable

• Break overwhelming duties down into subtasks framed as experiments lasting concentrated bits of time – “I will work solely on this report for just 20 minutes.”

Set Process Goals Over Outcome Goals

• Define highly specific next steps rather than preoccupying with a final product. Track small units of engagement. For example, instead of saying, “I want to finish my project,” reframe this to say, “I will aim to complete 1 hour of research for my project today.”

Allow Flexibility with Task Routines

• Permit shifting between subtask items to harness bursts of motivation across lower priority items when energy lulls. For example, make a list of tasks you want to do, then complete the easiest ones first to get the ball of motivation rolling.

Anticipate Emotional Triggers

• Note bodily cues, self-talk patterns, and situations that spur frustration, uncertainty, and the urge to escape difficult aspects of priority tasks.

Apply Emotion Regulation Tactics

• When negative sensations arise, use tactical breathing, mindfulness practices, taking structured pauses to self-soothe before continuing OR strategic avoidance by switching to lower stakes aspects of responsibilities.

Self-Compassion Over Self-Criticism

When setbacks occur, frame lapses matter-of-factly as information gaining about personal productively patterns rather than evidence of personal inadequacy. Analyze context clues about barriers that arose and problem-solve adjustments. Each brief re-start back to duties after distraction builds self-regulatory strength.

ADHD coach Caren Magill encourages us to reflect on why exactly we want to complete certain tasks:

“Forcing yourself to do things is something we all have to do in life to some degree, but there’s a lot of things we force ourselves to do that are unnecessary or that we just think other people want us to do or that we think we should do to be a good person and it’s really good to question those things.” “How badly do you really want this thing?… If you were to just put it down and walk away, how would that make you feel inside? Does that give you a little sense of freedom, or does it give you a sense of self-betrayal?” Caren Magill, ADHD Coach

Weekly rhythms

One of the key strategies that  Karen McGill recommends  for improving productivity and overcoming procrastination is establishing a  weekly rhythm  or routine.

This involves assigning specific tasks or activities to each day of the week, creating a consistent structure that reduces decision fatigue and cognitive load.

Implementing a Weekly Routine:

• Identify your core tasks or responsibilities:  Make a list of the essential tasks you need to accomplish each week, such as content creation, meetings, errands, or self-care activities.
• Assign tasks to specific days:  Allocate each task to a particular day of the week based on your energy levels, preferences, and external deadlines. For example, you might dedicate Mondays to content creation, Tuesdays to meetings, and Wednesdays to administrative tasks.
• Be consistent:  Stick to your assigned tasks each day, allowing them to become a habit over time. Consistency is key to reducing the mental effort required to initiate and complete tasks.
• Allow for flexibility:  While maintaining a consistent routine, be open to making adjustments as needed based on changing priorities or unforeseen circumstances.

By implementing a weekly rhythm or routine, individuals with ADHD can create an external structure that supports their productivity, reduces cognitive load, and helps them progress towards their goals more consistently.

Cultivating Positive Motivation and Self-Efficacy

Beyond concrete organizational supports and tactics for managing cognitive/emotional barriers associated with tasks, adults with ADHD also struggle with overarching fatigue, shame, and diminished self-concepts related to chronic difficulties that erode motivation over time.

Intentionally fostering more helpful mindsets, accountability and seeking evidence countering deterministic thinking is imperative.

1. Set Activity Level Goals Not Outcome Goals

Rather than preoccupation over tangible deliverables completed, centralize tracking simple behaviors indicating task engagement. Tiny bits of visible progress powerfully chip away at lost motivation from former failed efforts.

2. Collect Accountability Data

Self-tracking execution of incremental subtask steps provides concrete counters to emotionally charged global perceptions of being unable to accomplish goals. Even basic notes about partial efforts refute notions like “I can never follow through” which overwhelm motivation.

Reframe setbacks as practice rather than proof of inherent deficits. Model self-talk highlighting that missteps are inevitable for all humans rather than evidence of irredeemable personal flaws.

Think about whether you would tell your best friend there was something inherently wrong with them if they forgot something. Hopefully, you wouldn’t – so try to afford yourself the same kindness.

3. Reconnect With Core Values

Regularly revisiting the links between unpleasant duties and underlying guiding principles valued internally re-energizes lagging efforts, especially during tedious segments of complex goals. Using external visual quotes, images, and other tactile associations helps sustain meaning-making.

4. Ongoing Skill Development and Relapse Prevention

Executive functioning deficits and problems with automaticity of useful habits both contribute to the chronic waxing/waning cycle of follow-through struggles for adults with ADHD despite genuine desires and efforts to change behavior.

Practicing radical self-acceptance around the two-step forward, one-step-backward nature of neurological dysregulation allows more emotional resilience. Skillfully analyzing periodic backslides for improvement opportunities fosters agency over helpless resignation.

5. Expect Setbacks But Stay the Course

Adopting a neutral stance that periodic failures and blocks in organizational systems and self-regulation practices used for coping are annoying but inevitable gremlins aids perseverance after a maladaptive procrastination relapse rather than full abandonment of the approach.

Mini self-compassion pep talks before getting back re-centered reduce shame. Using a micropause to select the smallest, easiest aspect among overwhelming demands to re-enter the workflow cycle is the central ADHD relapse prevention pivot point.

6. Refine But Don’t Reinvent After Stumbles

Rather than perceiving periodic failures to execute useful strategies as indications that whole interventions are fundamentally flawed, probe to determine unique breakdown vulnerabilities needing enhancement.

Common examples include inadequate cuing, unrealistic time allotments for total workload volume before exhaustion, ineffective spaces conducive for style of task etc.

Exploring better ways to bolster existing frameworks smooths sustainability.

7. Probing for Patterns Actively Curbs Relapse Triggers

Intentionally tracking specifics around unwanted procrastination slip-ups unveils trends about contexts where struggles concentrate as well as types of blocks most routinely occurring.

Keeping dated written accounts of delayed goals, and diversionary activities that hijack focus along with associated thoughts, feelings, and situational factors fuels both clinical analyses as well as self-advocacy conversations needed for securing improved workplace/academic accommodations and relational supports.

Demonstrating self-awareness around ADHD barriers communicates neurodiversity differences rather than indifference.

8. Meaningfully Connecting With Community

Purposefully sharing learned insights from successful experiments, failure investigations, and advocacy needs with other neurodivergent networks combats isolation and normalizes common frustrations.

Relatability fosters accountability partnerships. Countering stereotypical societal shaming with inspiring stories of those creatively thriving through similar executive functioning challenges uplifts and teaches methods for translating ambitions into actions.

In summary:

• Chronic procrastination in ADHD stems from executive functioning deficits and emotional regulation barriers interfering with motivation and follow-through.
• Creating structured external support systems is vital – environmental cues, prompts, timers etc. – to compensate for neurological barriers.
• Build skills for framing tasks in doable chunks tracked via process goals rather than preoccupation with final outcomes. Use emotional regulation tactics to manage discomfort or uncertainty.
• Frequently analyze periods of backsliding neutrally as information gaining about unique personal patterns. Refine approaches based on lessons learned about specific vulnerabilities.
• Radically accept the inevitability of periodic setbacks given the ADHD challenges with automaticity around habits. Stress growth mindset building through resilience.
• Share stories about failures and successes openly with ADHD communities to combat isolation and build useful partnerships. Model creative adaptation.

The high incidence of such functional impairments warrants self-compassion. Mapping predictable barriers fosters agency in channeling ambitions into actionable steps despite neurological roadblocks.

Altgassen, M., Scheres, A., & Edel, M. A. (2019). Prospective memory (partially) mediates the link between ADHD symptoms and procrastination.  ADHD Attention Deficit and Hyperactivity Disorders ,  11 , 59-71. https://doi.org/10.1007/s12402-018-0273-x

Oguchi, M., Takahashi, T., Nitta, Y., & Kumano, H. (2021). The moderating effect of attention-deficit hyperactivity disorder symptoms on the relationship between procrastination and internalizing symptoms in the general adult population.  Frontiers in Psychology ,  12 , 708579. https://doi.org/10.3389/fpsyg.2021.708579

Ramsay, J. R. (2017). The relevance of cognitive distortions in the psychosocial treatment of adult ADHD.  Professional Psychology: Research and Practice, 48 (1), 62–69.  https://doi.org/10.1037/pro0000101

Ramsay, J. R. (2020). Cognitive interventions in action: Common issues in cognitive behavior therapy for adult ADHD. In J. R. Ramsay,  Rethinking adult ADHD: Helping clients turn intentions into actions  (pp. 87–123). American Psychological Association.  https://doi.org/10.1037/0000158-006

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ADHD and Procrastination: How to Get Stuff Done

Procrastination in adults with ADHD is common. ADHD makes it very difficult to start tasks, especially big tasks that aren’t very interesting. This ADHD-related procrastination interferes in daily activities, work- or school-related tasks, and decision making. ADHD and procrastination don’t have to continue to make your life difficult. This guide will show you how to get stuff done.

Why is Procrastination a Problem in ADHD?

Procrastination and ADHD are almost guaranteed to go together. Among other things, ADHD involves difficulty with focus and concentration, distractibility, and impulsivity, all culprits in making tasks feel overwhelming .

Other components of the disorder that link ADHD and chronic procrastination include:

• Difficulty estimating the amount of time it will take to complete something
• Being easily overwhelmed and feeling paralyzed by looming tasks
• Easily giving in to the desire to do other things first

Additionally, procrastination is often a coping mechanism for people living with ADHD. Low self-esteem creates feelings of failure or incompetence . These inner thoughts and feelings make tasks seem impossible to begin and accomplish. Procrastination and avoidance come to the rescue; however, the longer someone procrastinates, the more daunting the task becomes and the more difficult it is to start. So the procrastination continues. This cycle can be difficult to break, but it is definitely not impossible to break it.

How to Stop ADHD Procrastination and Get Stuff Done

You can stop ADHD procrastination in its tracks, and in doing so, you will have the ability to start the things you need to do.

• Prioritize your tasks . Looking, all at once, at everything that has piled up is daunting. It’s almost impossible to imagine diving into such a big to-do pile and actually surviving. Good news: you don’t have to dive into everything at the same time. Make a list of things you need to do, and then determine which are the most important and which are the least.
• Break it to bits . Starting with just one task, the one you’ve identified as the most important, and break it down into small steps. You can even use timelines to keep yourself on track with these step-by-step components. Knowing how to approach something is an important component of ending procrastination and getting your stuff done.
• Create your own personal planning system . Planning your tasks, your schedules and obligations, and more will help you know how to focus and begin. When you know how to dig in, it’s easier to pick up and use that shovel. Your system can be a paper planner, a whiteboard, software, or smartphone apps for ADHD . Use a system that is user-friendly for you.
• Have a routine for planning . Set aside a set amount of time (perhaps 15-30 minutes) every day to plan the next day’s major tasks. Knowing what you need to do ahead of time will help keep you on track the next day. Make the planning time pleasant, something you look forward to. Sit in a favorite spot, use a special pen, drink tea from a favorite mug—whatever you find pleasant so planning becomes a pleasant task.
• Establish deadlines . As you break your tasks into components, assign your own deadlines to them. Knowing what needs to be done and by when it must be completed will help you stop procrastinating.
• Remove distractions . It’s a common occurrence in procrastination and ADHD: You are sincerely ready to start and set to dive in. But something catches your attention, and you head off in that direction. Hours later, you may or may not return to your original task. To avoid procrastination, limit and remove attention-stealing distractions.

How to Want to Stop Procrastinating When You Have ADHD

Sometimes, someone might claim that they like procrastinating because they work better under pressure. While it can be true that some people do their best work under pressure, there is a huge drawback to this: procrastination is mentally unhealthy behavior because it can increase stress and cause anxiety. These ideas just might make you want to end ADHD procrastination.

• Make tasks more enjoyable with your favorite music playing in the background.
• Turn chores into a game. How many towels can you fold before the timer goes off?
• Develop a reward system. After a certain amount of time passes or after you complete certain components of your projects, take a break and reward yourself with something pleasant.
• Change your location. Moving to a different place to work on your task can often provide enough new stimulation and diversion to keep you going.

Procrastination in adults with ADHD can cause problems. Devising a system that works for you and adding some fun to what you have to do can help you get stuff done.

APA Reference Peterson, T. (2021, December 20). ADHD and Procrastination: How to Get Stuff Done, HealthyPlace. Retrieved on 2024, May 14 from https://www.healthyplace.com/self-help/adhd/adhd-and-procrastination-how-to-get-stuff-done

Medically reviewed by Harry Croft, MD

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7 Tips For Adults With ADHD to Avoid Procrastination

As adult ADHD specialists, we have worked with many individuals who struggle with task initiation. These individuals typically want to know how to stop procrastinating at work, in college, or at home. “Why am I so demotivated?” they often ask with a sigh of frustration.

In our experience, though, demotivation isn’t the real issue. Adults with ADHD are just as motivated as neurotypical people. Their procrastination is typically driven by executive functioning issues and/or emotional challenges. They struggle to shift their focus away from other tasks, especially if they are simultaneously dealing with negative emotions from past failures.

The Role of Emotions in Procrastination

Emotions play a big part in sabotaging task initiation. Procrastination can result from painful mental states such as fear of failure, self-doubt, overwhelm, frustration, depression, defensiveness, or anger. These factors are the figurative “bricks” in what ADHD coach Brendan Mahan metaphorically refers to as the “wall of awful” – the psychological barrier between someone with ADHD and whatever task they want to initiate.

We have seen many adults with ADHD struggle to overcome their wall of awful. In our experience, most often, the emotional bricks they deal with include some combination of anxiety, guilt/shame, overwhelm, and frustration. While one of these emotions may be dominant in a particular situation, my clients typically deal with a mix of emotions that escalate and feed off one another. When procrastination decreases the time available for task completion, for example, anxiety often results. This can lead to yet more procrastination and a failure to complete the task. Frustration about not just being able to do the task creeps in. Then intense guilt or shame takes over, which further prevents getting things done.

If you experience a similar kind of emotional spiral yourself, your emotional bricks may have accumulated so high that your wall of awful feels insurmountable. Sadly, each time this process happens, residual negative effects from previous failure accumulate and negatively impact the current task at hand. The good news is that strategies exist to help you climb your wall and overcome procrastination, despite your ADHD.

Tips to Address Procrastination

There are many strategies to improve initiation, but these are our favorites that we use most frequently with clients.

1. Recognize emotional barriers

Everyone has a wall of awful and struggles with procrastination to some degree. By taking a moment to explore the bricks that make up your own wall, you can mentally prepare yourself to overcome them. Knowing what the obstacles are allows you to pick the most effective strategies to tackle them.

2. Don’t conflate emotions with time

Will your work assignment really take all week, or does it just feel that way? Sometimes people with ADHD conflate feelings with time. For example, when something  feels really difficult, you imagine that it will take your hours to complete. When, in reality, you can complete the task in thirty minutes. A way to address this is to cultivate time awareness. The next time you have a big task, time yourself to see how long it actually takes you to complete it. If you get into the habit of timing yourself, you’ll likely realize that many tasks don’t take as long as you initially thought.

3. Create specific, achievable goals

Sometimes we task ourselves with achieving a goal without making it specific enough. This leads to feelings of overwhelm because you have no idea when you’ll actually be done. For example, the idea of checking your email is anxiety-provoking because you have hundreds in your inbox. Are you done when you check the hundreds of emails, or are you done if you just check ten? Create a concrete (and achievable!) goal for yourself so you know what to aim for.

4. Break tasks into bite-size pieces

If you sit down at your desk with the goal of writing an entire 10-page term paper, how do you think that will work out? You probably won’t even start writing because writing ten pages feels daunting. Instead, break the task up into bite-sized pieces and tackle them one at a time. For example, a reasonable goal for a single evening might be to write an outline for your paper or to find three good research sources. If you find that it’s still too difficult to do the task, then break it down into an even smaller bite-size piece. So, if finding three good sources feels overwhelming, try instead to make a list of potential places to look for sources. Then look at ten random sources first. After that, narrow down the list to three sources. This strategy can decrease feelings of overwhelm and make it easier to get started.

5. Focus on problem-solving

Many adults with ADHD immediately blame themselves for past failures, but it is much more helpful to evaluate the approach to completing a task. Ask yourself: What was it about your approach to creating last week’s presentation that caused you to do it at the last minute? Perhaps your workspace was full of distractions, or you failed to break the task into small steps. By taking a few minutes to review your previous performance and focus on problem-solving, you take yourself out of the blame game and focus on eliminating factors that contribute to your procrastination.

6. Pay attention to your internal monologue

Fear of failure is common, but it can cause ADHD-ers to avoid getting started on tasks that intimidate them. The next time you tell yourself that you are probably going to fail, ask yourself whether you would speak to your best friend the same way. If not, you’re probably being too hard on yourself. Instead of immediately accepting self-critical thoughts when they pop into your head, ask yourself whether they’re true or helpful. ( For more information on overcoming self-criticism and fear of failure, read my blog post on 10 Ways to Stop Being Your Worst Critic .)

7. Increase your dopamine

We often suggest this tip to our clients. By increasing your dopamine, you kick start your pre-frontal cortex (the part of your brain in charge of executive functioning). This boost of dopamine facilitates task initiation. A common way to increase your dopamine is by exercising. Engaging in a pleasurable activity also increases dopamine. So things like playing a favorite video games, listening to great music, or painting can help. Exposing yourself to novel stimuli, like changing your environment, helps, too.

As ADHD specialists, we help people with attention deficit hyperactivity disorder overcome procrastination and tackle other executive functioning struggles. If you would like to perform more effectively at work, at school, or in your personal life, we can help. Visit our ADHD treatment page for more information. You can also book a free 20-minute consultation call with Dr. Lee or Dr. Goldman .

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ADHD Paralysis Is Real: Here Are 8 Ways to Overcome it

• Posted by ADDA Editorial Team
• Categories ADHD in Real Life
• Date December 7, 2022
• Comments 23 comments

You really need to get things done, but just can’t seem to get the ball rolling. You’re overwhelmed, frozen in place, and can’t even think about what to do first. That’s exactly what ADHD paralysis feels like.

ADHD paralysis happens when a person with ADHD is overwhelmed by their environment or the amount of information given. As a result, they freeze and aren’t able to think or function effectively. ADHD paralysis is not a medical diagnosis, but it still makes it challenging for the individual to focus and complete their tasks—including urgent ones.

Also known as analysis paralysis, ADHD paralysis is a symptom of ADHD . Adults who experience this issue find it much harder to keep up with their commitments and complete necessary tasks at work, school, or home.

ADHD paralysis is frustratingly real. But you can get yourself back in motion by understanding and addressing its causes.

Read on if you’d like to find out what it feels like when the symptoms of ADHD paralysis set in. Then, we’ll explore some effective strategies to get unstuck.

ADHD Paralysis Symptoms in Adults

ADHD affects the brain’s executive function. That means it’s harder for individuals to process information and make choices based on that information. This is how ADHD paralysis occurs – when you can’t decide what to do or where to start, you can’t take action.

Though ADHD paralysis manifests differently in different people, it’s generally associated with the following symptoms: [1]

• Overthinking or overanalyzing problems
• Unable to start a project, even when high-priority
• Unable to prioritize and manage tasks
• Unable to maintain focus and easily distracted
• Poor time management
• Time blindness (unaware of ticking time)
• Rapid mood and emotional changes
• Difficulty making decisions
• Unable to listen actively
• Jumping from one task to another
• Losing train of thoughts
• Lack of focus
• Lack of clarity (brain fog)
• Avoiding tasks requiring sustained focus

ADHD paralysis may seem similar to procrastination, but the two aren’t the same. We’ve all procrastinated at one point or another, putting off tasks when we’re tired or demotivated.

On the other hand, ADHD paralysis occurs when a person is overloaded with information, tasks, or instructions. They begin to shut down and freeze, and this response is typically out of their control.

Types of ADHD Paralysis: Brain Crash, Overthinking, and Procrastination

There are three main types of ADHD paralysis: mental, choice, and task.

It may be helpful to understand which type of ADHD paralysis affects you at any given moment. You’ll then be able to figure out the root cause and find the best solution to unfreeze yourself.

• ADHD mental paralysis: This form of ADHD paralysis occurs when a person is overwhelmed with thoughts, emotions, or information, or experiences sensory overload . It feels like a “brain crash,” which makes it difficult to figure out what to do or say next.
• ADHD choice paralysis: Also known as “analysis paralysis,” happens when someone is faced with too many choices and has to make a decision. They may overthink or overanalyze the situation, becoming overwhelmed and struggling to pick an option or implement a solution.
• ADHD task paralysis: When a person with ADHD feels hesitant, scared, or unmotivated to begin a task, they may experience task paralysis. As a result, they tend to procrastinate and avoid it as much as possible by doing other activities or zoning out.

8 Strategies to Get Back In Motion

Ready to stop feeling paralyzed by ADHD – and start getting things done?

Proper diagnosis and treatment by a specialist are the best ways to get a handle on your ADHD symptoms .

But you can also build strategies into your routine to help you organize and prioritize your responsibilities at work, school, or home.

These simple tools and strategies can help you get unstuck.

1. The Daily Brain Dump

Staying organized can be one of the biggest challenges for someone with ADHD.

Being bombarded with too many thoughts at once may also cause you to feel overwhelmed, especially when you try to organize them all in your head.

So, what you can do instead is an ADHD “brain dump.” Here’s how it works:

• Write down your thoughts on a digital document, paper, or Post-It note.
• Review and eliminate those that you don’t really need.
• Prioritize and organize the thoughts and tasks left on the list, then split them into different categories or deadlines.
• Add them to your Google Calendar to track and receive automated reminders of your due dates and events.

A written list of the tasks and projects you need to complete makes it easier to organize them.

2. Make Tasks Achievable (Easy Wins)

Navigating a large, complex project can be intimidating. But instead of trying to take everything on at once, break the project into smaller, more achievable sub-tasks.

This can be as simple as replying to an email or assigning a role to a team member.

Keep each sub-task small enough to be completed within an hour or so. And, of course, it’s good to make time for short breaks in between.

Keep track of your sub-tasks in a to-do list and cross off each item as you complete them. Every item counts on the way to completing the bigger project – even if it’s an easy win!

Every item you get done helps build motivation and foster a sense of accomplishment. This is a great way to keep the ball rolling.

3. Keep Your Work Schedule Simple

Planning your work schedule for an entire day can sometimes feel like too much information to process at once.

So instead of scheduling and planning a specific duration of time for every task on your to-do list, try this instead: Designate time for just one task. 

This means that you’d only plan the time needed to complete one task at a time. Once you’ve completed that first task, plan time for the next one, and so on.

This can be especially helpful if you’re tackling a new project or responsibility you need to familiarize yourself with, since you might not be able to gauge the amount of time you’ll need to complete it.

4. Focus on Completion, Not Perfection

It’s best to leave perfection at the door while doing your work. That’s because processing too many details at once may leave you feeling overwhelmed.

Instead, focus on completing the task. After finishing each sub-task or small milestone, you may quickly refer back to the instructions to ensure you’re on track.

Also, try to be realistic about how much you can accomplish. For instance, taking on more work than you can manage or designating too little time for each task will only lead to excess stress and pressure.

5. Make Room for Rewards

One fantastic way to boost your ADHD motivation is by intentionally creating space to celebrate your achievements and reward yourself.

The reward doesn’t have to be extravagant; you can simply treat yourself to something that helps you relax or brings you joy after completing a tedious or mundane chore.

This can be as simple as enjoying your favorite chocolate, listening to your favorite music, or having a nice meal at a quiet restaurant.

6. Get up and Move

Repetitive or routine tasks can quickly become boring to the brain. At the same time, working on a complex or new project can lead to mental exhaustion and information overload.

In either case, you can take a quick movement break between tasks to give your brain time to rest. Taking a break is, in fact, productive. It can help you feel more alert, composed, and mentally stimulated when you get back to work.

This movement break can be quick and convenient, like taking a walk around the block or doing a few stretches. Scheduling an exercise session into your daily routine can also be beneficial.

After all, research shows that exercise can improve ADHD symptoms, memory, attention, and academic performance. [2]

7. Keep Things Interesting

Staying focused on mundane and repetitive work can be challenging. So, to keep yourself productive, you can incorporate novelty into bits of your daily routine.

Try changing things up a little. For instance, you could redecorate your office cubicle, work from a nice café, or try out a new tool or app.

You could also find a buddy to complete mundane tasks with. Also known as body doubling , this productivity strategy works by having you finish boring tasks with another person beside you to keep you accountable.

8. Do Things You Love

All work and no play can lead to mental exhaustion, burnout, and increased stress , which may contribute to ADHD paralysis.

So, it’s best to make time for the personal interests and activities you enjoy. And remember, don’t be afraid to explore new creative pursuits, recreational activities, and hobbies whenever possible.

Doing what you love can help relieve tension, clear your mind, and introduce novelty into your day-to-day routines.

Bonus Tip: Seek Support for ADHD Paralysis

Dealing with adult ADHD symptoms may leave you feeling overwhelmed. But that’s not your fault. No matter your situation, you’re not alone.

The ADHD community includes people from all walks of life, many of whom take an active role in sharing experiences and supporting each other. Connecting with a support group is a great way to access advice and moral support from those who have walked in your shoes.

If you’d like to understand more about adult ADHD,  ADDA+  offers 200+ webinars, peer support groups, work groups, and much more.

You may also seek personalized advice from an ADHD coach . They’ll work with you on customized strategies for your unique challenges, whether it’s time management, organization, or task prioritization.

Additionally, ADDA’s directory of therapists and coaches can point you toward the right professional.

ADHD paralysis doesn’t have to get in the way of pursuing your academic, career, or personal goals. With the proper strategies, treatment, and support, you can overcome it and accomplish what you put your mind to.

Learning how to modify and implement these strategies to fit your routine and lifestyle will take time. So don’t forget to be patient and kind to yourself along the way!

[1] Volkow, N. D., & Swanson, J. M. (2013). Clinical practice: Adult attention deficit-hyperactivity disorder. The New England journal of medicine , 369(20), 1935–1944. https://doi.org/10.1056/NEJMcp1212625

[2] Mehren, A., Reichert, M., Coghill, D., Müller, H. H. O., Braun, N., & Philipsen, A. (2020). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline personality disorder and emotion dysregulation , 7, 1. https://doi.org/10.1186/s40479-019-0115-2

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23 comments.

My husband has ADHD and ADHD paralysis describes him perfectly. I hate the term “neurotypical” though. Nothing about my cPTSD, GAD and MDD diagnoses makes me “neurotypical”. I had traits very similar to ADHD growing up but it’s impossible to separate them from the rest of my diagnoses now. Thanks to my controlling dad, I developed coping mechanisms to get my stuff done. And yet my ADHD husband can’t do anything he says he’ll do. We have a child together and I do the majority if not all of the planning and housework.

My wife has been dealing with my untreated ADHD for over 20 years now and it definitely has put a strain on our relationship. Although she acknowledges that I have it and recognizes all the many symptoms, she still feels I use it as a crutch and excuse for not getting things done. What’s worse is that she dated a man with ADHD that worked very hard, got things done and managed to use some of the symptoms to his advantage to accomplish various goals. He was also in great physical condition and would never be considered lazy or un-motivated. Every time I mention my ADHD when discussing following through with various projects, I’m reminded of this guy and how well he managed his ADHD, just reinforcing the idea that I’m just using it as an excuse.

The thesis of this article is that “ADHD Paralysis is Real,” yet even in the two referenced articles, ADHD paralysis is not mentioned and it is unclear if the authors are drawing from personal experience or unreferenced studies. While the experiences described in the article are likely common amongst people with ADHD, they are also common amongst individuals with anxiety and mood disorders. Given the current popularity of the ADHD diagnosis, my concern is that many people may miss out on, or even reject effective treatment of underlying conditions due to attributing their symptoms entirely to ADHD.

I’ve probably read 100s of articles, just like this, with the same tips, etc. But I have to think that many who write them, while they may describe ADHD Paralysis pretty accurately, I have to wonder why they would think someone with this condition would be able to follow the tips offered.

For if someone has the issues described, just being told to break up various tasks into “smaller pieces”, actually means there are even more tasks to complete! In my life, it doesn’t matter much if it’s a big thing, or a little thing to do, paralysis is paralysis, so getting anything done often seems insurmountable. Whether it’s something that would take 15mins or a couple hours, if the problem is just getting started, just doing it, the time involved in accomplishing it, is pretty much irrelevant.

I make lists, I will narrow them down sometimes, to just a few things, that are high priority, and I can usually do at least one or two, maybe. Some things have been on the to-do list for literally years, which can be pretty depressing, when I come across them years later, and see some of the same things on there, from 2, 3, or even 5 or 10 years ago! And many on the list are even things I want to do, so it’s not about putting off I don’t want to do, it’s just about putting nearly everything off. That’s what paralysis is….

Exactly, your post completely resonates with me Steven. Some of these suggestions are the same neurotypical solutions/ways of doing and being that we have all been advised to do 1000 times before and we can’t, for the exact reason that we have ADHD. Suggestions 1&2 are essentially just descriptions of someone who is neurotypically organised. Someone who can, on a daily basis without crippling avoidance, emotional energy, anxiety etc. sit down and accurately identify, classify, prioritise, predict time for completion and schedule tasks and sub tasks. If I could do that on a daily basis then I would not have some of the classic symptoms of ADHD.

To suggest these kind of neurotypical tools that all of us with ADHD have been told to do 1000 times before and criticised our whole lives for not being able to do like other neurotypical people, is just perpetuating our frustration, disempowerment and placing neurotypical solutions and expectations on neurodivergent people. This kind of stuff is often given in place of the medical/therapy community not really having answers or effective sustainable strategies. However, if they don’t have answers, don’t just repeatedly suggest things that for most of a group of people are next to impossible in any sustainable way. You wouldn’t do this with a physical trait, like in my case, make suggestions on how to listen more carefully, when I have a hearing impairment.

I am not suggesting there aren’t people with ADHD who can do these things, and there are many people with ADHD who journal and find it easy to write down thoughts on a daily basis. However, if they can do those things, then they don’t need them suggested to them and for the vast majority of people with ADHD we find these kinds of neurotypical executive functioning tasks next to impossible in a long term sustainable way.

YES! Thank you, Steven and TJ! Finally, some validation from people who get it. Well said both of you. I wonder if we will ever find a way to manage these symptoms that are beyond crippling at times and always manage to make things worse when you need to be on your A game.

It’s pretty ironic that the symptoms we exhibit are the same ones that prevent many of us (me, anyway) from following through with the suggested tips and strategies in this article. I’m in my mid fifties now, undiagnosed (professionally) and untreated all my life and self motivating to do anything helpful to combat the ADHD paralysis ends up in frustration and a whole lot of self pity. I know of some people who have been diagnosed with ADHD but manage to use it to they’re advantage in some way, like hyper-focusing on a project to get it done for example. Those individuals also always seem to be in great physical shape and have a have a pretty steady exercise routine (something I’ve never been able to stick to). At my age, I’m hesitant to seek professional help and start any medications to combat the symptoms. All my life I’ve felt (and have been told) that I’m just lazy, uncommitted and never living up to my potential. Now, at my age and dealing with unstable employment situations, I’m in a panic mode that just makes everything so much worse.

I know that following all these tips and strategies would be helpful, but it’s the actual following part that often doesn’t pan out. The most helpful suggestions definitely come from actual individuals suffering from life-long ADHD. Everyone is different still, so a collection of various “success” stories would be a great resource. Maybe one or two might resonate with someone who can relate to a similar life-time circumstances and provide some helpful management tips in dealing with their specific symptoms/problems.

Stephen, TJ, and LJ – you have described exactly what I’m going through. I have recently been diagnosed with both bipolar too and HD HD. I am going to try the tools suggested but I agree. I will have difficulty dealing any of it. All I can do is try. However, I am absolutely paralyzed with the small things and smallest tasks. I am hopeful that using the tools will help me in some type of way. Thank you for posting your experiences. It really is so helpful.

Thank you Steven, I am RIGHT there with you. In complete crisis due to this paralysis right now in my life and having no support while my life spirals is also devastating. I can’t even even find an adhd coach to help. I have reached out to so many. I am sick of articles saying get support but then it is impossible to do that also.

Thanks for the reminder that overcoming perfectionism is also one of the things to focus on when dealing with ADHD. I plan to look for a good children’s ADHD treatment clinic because my son is showing signs of being in the spectrum. Getting an evaluation for him would be crucial in the long run.

You shared a great article. I would like to appreciate your time and effort in creating this meaningful information. Here are my Thoughts about Narcissistic abuse coaches. Narcissistic abuse coaches can do more harm than good. While some may claim to help victims heal, they often perpetuate toxic mindsets and victim-blaming. Genuine support and professional counseling are crucial for survivors to recover from such trauma. Be wholly is one of the best service for Recovery from narcissistic abuse. Visit us!

I resonate so deeply with the topic of this blog post. Narcissistic Heartbreak Recovery is a journey that’s often misunderstood by those who haven’t experienced it. It takes immense courage to rebuild our self-empowerment and self-worth from the ground up. Your words truly capture the essence of this process and provide a guiding light for those of us who are on a similar path. Thank you for sharing your insights and personal experiences – they make us feel less alone and more empowered.

After splitting the tasks I would feel that the overall tasks are still so many. I don’t know what should I do, I’ve only completed this little bit, how long will it take to finish it, will people still accept my assignments (I’m attending an online class at my school, I don’t know if there will be a teacher willing to accept the assignments late but the school system won’t accept them), how will people look at me.

And I don’t seem to be able to finish 0.5h and feel motivated enough to take a break and move on to the next 0.5h. Instead, I finish 0.5h and then I don’t want to do it today!

What to do, very confused and anxious.

See , for me, splitting the tasks, setting them up w all associated things so that they’re ready for me just uses up all the motivational energy I had worked to accumulate altogether. Sooooo many times I find myself on my living room floor, neatly combined “subtasks” outlined around me, now completely depleted, defeated and HEAVY with exhaustion. It felt good during, but then I need a few days to recover and every intention is forgotten. So awful.

Wao! I read this article by chance. I have been experiencing this kind of paralysis all my life. I thought that I was lazy because a couldn’t finish a lot of things on time, or tasks that were of high priority. I have implemented some of the recommendations mentioned here with trial and error and found what works for me. This kind of paralysis has been on the way in my career for a long time. I’m an adult now and have visited several mental professionals because I was depressed because I couldn’t achieve my goals. Just once somebody mentioned could be ADHD. I feel like I have the potential but doing was so hard for me. Thank you very much for sharing this article.

I have struggled with ADHD and ADHD paralysis for a long time, but this is the first time it’s really put me in such a disastrous position educationally. I have so much work to do and I just can’t ‘get to it’, like I have done in the past. It can be very straining and exhausting, dealing with the deficits of ADHD, and although it has its positives, feeling confident enough to reach out and ask for help is a struggle in-and-of itself.

I want to thank the author of this article for their time, research, and for helping me figure out what to do next. Completing these next steps will hopefully give me a push in the right direction toward success. 🙂

Thank you again, so, so much! Bye

Insightful article on ADHD Paralysis! Your clear differentiation between ADHD paralysis and procrastination was enlightening. I found the practical strategies, especially breaking tasks into smaller parts and introducing novelty, very helpful. The reminder that we’re not alone in this journey is comforting. Thanks!

Hi, I’m 45 now and have believed for a long time now that when I was growing up I had ADD, but never associated with the hyper element of ADHD. Although when remembering back I did go pretty loopy at times growing up 😂. I completed a graphic design degree last year, struggling through it but I did it!

I’ve slowly been falling into the negative side of this ADHD Paralysis and have always thought it was me being lazy, procrastinating, making bad choices and choosing fun and exciting stimuli (gaming with mates) over discipline.

I didn’t consider that I actually have ADHD until my wife said what she had recently been reading about ADHD sounded just like me. I have done lots of personality tests and have reasoned that aspects of ADHD are just my personality. Perhaps not helped by not having major ADHD (who knows at this point?) has meant I have slipped under the radar, especially as I was growing up society didn’t understand these things and I was just considered a naughty child; always messing around instead of doing my work, getting distracted when I should have been paying attention, etc.

I am going to talk to my doctor to ask if I can get diagnosed as to whether I have ADHD or not. I kind of hope that I have so that I can finally get help to address this dysfunctional way of life I’m leading and seriously get focused so that I can actually begin a career in graphic design!

But what if I have ADHD but my perents don’t belive me but everyone else does. I strugle with it very much and I can’t get the help I need. What should I do?

Hi, Emerald — You might try taking the ADHD Self-Report Scale Symptom Checklist on this site. Go to https://add.org/ , then click on Free ADHD Test. You can then choose either the Online Test or Paper Test. The assessment was compiled by professional psychiatrists and takes about 5 minutes to complete. I found my results very helpful. If you see your several of your answers are in the gray boxes, you can print out your results and show them to your parents or a trusted teacher or doctor. Your concerns deserve to be taken seriously.

do it. life. you like I, are on your own. put them aside as fast as you can. get help from those that care. simple fact. if they can’t recognize your Add and everyone else does. they are your only problem. my life was destroyed before I realized this in life.

I see that this blog post is about ADHD paralysis and how it can affect individuals with ADHD. The author provides some helpful tips for managing ADHD paralysis and breaking through procrastination. I think this is an informative post that can help those with ADHD, as well as their loved ones and caregivers, to better understand this condition and how to overcome its challenges. It’s great to see resources like this available to help those who struggle with ADHD.

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Procrastination

11 ways to overcome procrastination, easy tips to stop putting things off..

Posted March 7, 2017 | Reviewed by Jessica Schrader

• What Is Procrastination?
• Find a therapist near me
• Procrastination is not a time management problem; rather, it's likely due to difficulty managing negative feelings like boredom or anxiety.
• But avoiding negative emotions—and important tasks—tends to lead to much worse outcomes in the long run, including more stress and regret.
• Changing your mindset, rewarding yourself for progress, and letting go of perfectionism can all help you overcome procrastinating tendencies.

Everyone has put off a task at some point in their life. (Take, for example, this article that I had planned on posting yesterday...) But have you ever wondered why you—or others—procrastinate? While some view it (in themselves or other people) as laziness, there might be something else at play.

In psychology, it has long been believed that people who procrastinate have a faulty sense of time—that they think they will have more time to get something done than they actually do. While that may be true for some, more recent research suggests procrastination is linked to difficulty managing distress. Specifically, it seems that task aversion is to blame—that is, when people view a task in an unpleasant manner (“It will be tough, boring, painful...”), they are more likely to put it off.

While procrastinators may be trying to avoid distress, this approach can ironically cause more distress in the long run. Procrastination can lead to increased stress, health problems, and poorer performance. Procrastinators tend to have more sleep issues and experience greater stressful regret than non-procrastinators. What’s more, procrastination can also hinder your self-esteem with the guilt , shame , or self-critical thoughts that can result from putting off tasks.

If you struggle with putting things off, try any of these tips to get you on track:

1. Get rid of catastrophizing .

One of the biggest reasons people procrastinate is because they catastrophize, or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be “unbearable.”

In reality, challenges, boredom , and hard work will not kill you—or even make you sick. Procrastination, on the other hand, is associated with stress—think of the stress you feel when you avoid making a phone call you know you need to make. So keep things in perspective: “Sure, this is not my favorite task, but I can get through it.”

2. Focus on your “why.”

Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it?

If you've been putting off cleaning out a closet, imagine walking into the closet when it is decluttered and how good that will feel. And consider how much money you will make by selling the items on eBay, or how those in need will feel when they receive these items as donations.

If it is an exercise program you have been avoiding, focus on how exercising will help you have more positive energy, give you a boost of self-esteem, and serve as a great role model for your children.

3. Get out your calendar.

Projects that will get done "when I have time” (as in “I will do it when I have time”) tend not to get done very often, if ever. You need to schedule when you are going to work on a project and block out that time, just as you would an important meeting.

And when it is time to do your work, set a timer so you can be focused for the entire allotted time.

4. Be realistic.

As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: If, for example, you are not a morning person, don’t expect yourself to get up an hour early to start the exercise program you have put off for months. It might be better to schedule that activity during lunch or before dinner.

5. Chunk it.

When a task seems overbearing, procrastination often follows. So how can you break that task into smaller, more manageable parts? For example, if you want to write a book, you may choose to make an outline, identify each chapter, figure out the sections in the chapters, and then commit to writing one segment at a time. Chunking it down like this will help you feel less overwhelmed and more empowered.

6. Excuses be gone.

Do any of these sound familiar? “I need to be in the mood.” “I will wait until I have time.” “I work better under pressure.” “I need X to happen before I can start.”

Be honest with yourself: These are excuses. Sure, it might be nice to ”be in the mood,” but waiting for that to happen can mean you never start your project.

7. Get a partner.

Establish specific deadlines for completing a task. Then find someone who will help you be accountable. It could be a promise to your boss or client that you will complete the job by a certain date. Or it may be a coach who helps you stay on track. Or simply find an accountability partner. In this relationship, you connect with someone (on the phone, for example) at certain time intervals (such as once per week) and commit to what you will do before your next meeting. Not wanting to go back on your word, this can be a great way to squash procrastination. (Note: In an effort to save your relationship with your significant other, I recommend this person not be your partner. You don’t want a lack of follow-through to cause tension between you.)

8. Optimize your environment.

Your environment can help or hinder your productivity . Beware especially of technology, such as your email or messenger that keeps pinging to let you know someone has reached out. Social media , internet “research” that leads you far off track, and phone calls can lead to procrastination.

So try this: During your scheduled block of time for working on a particular task, close your email and IM, turn off your phone (or at least set it on “Do Not Disturb” and put it out of sight), and don’t let yourself get on the web until you have completed the task, or hold off any necessary internet searches until the end.

9. Reward good behavior.

Establish a reward if—and only if—you do what you set out to do. Do not let yourself binge that new Netflix show, check your social media, or get lunch until you complete what you've scheduled. So instead of using these tasks and distractions to procrastinate, make them contingent on you actually finishing what you schedule yourself to do.

10. Forgive yourself.

Stop beating yourself up about the past. Thoughts such as “I should have started earlier” or “I always procrastinate; I am such a loser” will only make matters worse. Research shows that forgiving yourself for past procrastination will help you stop putting off working on a task.

You can try to use past procrastination to your advantage as well. How? Determine what went into your avoidance— fear , stress, not having a good understanding of how to progress, lack of accountability, etc. Then address those obstacles in the present and future. If, for example, it was fear that contributed to your procrastination, what steps can you take to feel more empowered and less fearful next time around?

11. Drop the perfectionism.

Perfectionism is an all-or-nothing mentality: Something is either perfect, or it is a failure. People with perfectionistic tendencies tend to wait until things are perfect in order to proceed—so, if it's not perfect, you cannot be finished. Or if it is not the perfect time, you believe you can't start. This all-or-nothing mentality can hold you back from starting or completing tasks.

Instead, focus on being better than perfect. This means to still strive for excellence, creating excellence, or setting yourself up with excellent conditions, but at the same time, you focus on getting the job done. Done is better than perfect.

Make “some day” today. Follow these steps to get started on your project, and be proud of every bit of progress you make.

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Elizabeth Lombardo, Ph.D . is a Licensed Practicing Psychologist with an MS in physical therapy who combines research findings, real-life stories, and humor to provide actionable tips for individuals.

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Preventing Procrastination 101

If your child has adhd and struggles to finish their homework or hand in assignments, fight procrastination with these three time-tested tips. from setting a timer to starting small, help your student find success in the classroom — and beyond..

Getting your child started working on homework or studying for a test can be a humbling experience. Nightly, thousands of parents ask their children, “Did you start your homework yet?” Children answer: “Not yet, but I’ll do it when I get to the next level of this video game” or “I’ll start it after I check my Instagram account. Don’t worry, Mom!” Procrastination is a nightmare for any parent — but it can get even worse when your child has ADHD.

So we parents become “procrastination prosecutors.” It is a tough job. There are two types of procrastination — functional and dysfunctional. Functional procrastinators manage to get their work done and don’t seem to stress about putting things off. Let’s say your son has a math assignment due on Friday. He doesn’t start on it until 9 p.m. on Thursday night, but he completes it, even though he has to stay up a little late. This is functional procrastination.

On the other hand, your daughter was given two weeks to write a research paper that is due on February 25, and she doesn’t start it until late on the 23rd. She needs to write her thesis, research, create an outline, and so on. Although she manages to get it in on time, the work is sloppy, she’s stressed, and you are furious about another last-minute project. That’s dysfunctional procrastination. Your daughter knows what she needs to do, but cannot make herself do it.

The ability to regulate emotion in order to get started is rooted in executive function. That’s why so many students with ADHD procrastinate. Procrastination, especially the dysfunctional type, produces two results: a lower GPA and stress.

Why Do Kids Procrastinate?

Research using brain imaging, conducted in the last two years, shows that procrastinators, teens and adults alike, believe that they must be in a good mood to tackle an uninteresting task, such as homework. When they consider what to do next — homework or video games — video games win out. The more pleasurable activity will always trump the other task because it will improve the mood. This approach almost never works, and, in the end, procrastinators are disappointed in themselves when they realize how much time they’ve wasted. They feel worse later, when they miss a deadline or have to deal with an angry parent.

[ Free Resource: Common Executive Function Challenges — and Solutions ]

Timothy Pychyl, Ph.D., an associate professor of psychology at Carleton University, in Ottawa, Canada, is a leading researcher on the topic. He states that emotion is at the core of procrastination. He and his colleagues suggest that helping procrastinators realize how their attempts to fix their mood are sabotaging their efforts is the first step.

Knowing that you are at a fork in the road and that you have two choices — to do the task at hand or to avoid it by doing something more pleasurable — is important. So how do you get your child to see that he is at a fork in the road?

1. See It, Feel It

One approach, researched by Fuschia Sirois, Ph.D., from Bishop’s University, in Sherbrooke, Quebec, is called “time travel.”

Sirois studied 4,000 people and found that those who could project themselves into the future and think about how great it would feel to finish a task were more likely to ward off procrastination. It wasn’t only good thoughts that they were trained to imagine. They also thought about how awful they would feel if they gave in to the “I’ll do it later” syndrome. Visualization is a common strategy successfully used by athletes, and it can be just as effective for procrastinators of any age.

2. Start Small

Experts in the area of procrastination say that in order to start a task, an individual must make the “barrier to entry” low. In other words, make the threshold for getting started so low that you are positive you can be successful.

Let’s say that you want to clean out your closet, but you’ve put off the task for months because it’s so unappealing. This time, instead of moving it to another day on your to-do list, tell yourself, “OK, I’m just going to walk into my closet and line up my sandals. That’s it. Sandals only!” Research shows that even the worst procrastinators improve significantly by choosing simple action items to get started. They feel a lot better after they’ve done something, even if they haven’t reached their ultimate goal.

The same principle works for students. Many middle- and high-schoolers do not know how to set simple goals to help themselves get started, so they give in to “mood fixers” such as Instagram, Twitter, or texting (see below). Students can make behavior changes by focusing on one of two areas: time (setting a specific time limit) or task (finishing a simple duty):

Time: Set a timer for five minutes and say, “I’m going to do math for only five minutes.” Most students usually find that they can keep on going after they get started.

Task: Give yourself something easy to do to get started. You may say, “I’m going to do the first problem on my math homework for now. Just one problem!” Again, merely starting reduces anxiety and gives students a small sense of accomplishment and the confidence to keep on going.

Recognizing when you are in “mood-repair” mode and creating easy tasks for yourself to get started works.

[ Dear Organizing Coach: The No Motivation, All Procrastination Problem ]

3. Be Easy On Yourself

It’s typical for people to become demoralized when procrastination is the norm. When this behavior occurs frequently, students (and adults) often get angry with themselves for lack of initiative. Studies show that this negative dialogue makes the problem worse.

In a 2010 study, by Michael Wohl, Ph.D., at Carleton University, college freshmen who had the habit of engaging in self-doubt were randomly put into two groups before an exam. After the test, one group was instructed in how to forgive themselves for putting off studying. These students procrastinated far less than the other group when studying for the next exam.

Getting Sarah Over the Hump

I once worked with a college sophomore, Sarah, who had flunked out of James Madison University because of her poor time-management skills. She was a solid student in high school; a structured environment helped her succeed. With a lot of free time in college, she couldn’t get things done. She was a dysfunctional procrastinator.

When I started working with her, she had transferred to Old Dominion University. Sarah tried very hard. She locked herself in the library for two or three hours straight, but she didn’t get anything done. She was overwhelmed and under-prepared. She had no strategies to get started.

Sarah realized that she needed accountability. She bought a timer and began taking breaks. She set the timer for no more than 30 minutes, and worked diligently during that time period. She allowed herself short breaks of five to 10 minutes to check her text messages and to get a drink. Sarah learned that her phone was a tempting distraction. She turned it off and got back to work. Sarah also set up study sessions via FaceTime (for no more than 30 minutes) to review the day’s lecture or study for a test. She found that when she had an “appointment” with a peer, she was likely to follow through.

What worked for Sarah may not be the ticket for everyone, but I bet every student can find a tip mentioned here that will work for him or her. It will make a difference in getting you off the launch pad.

[ Procrastination Busters for Our Kids ]

How to Get Started: Lower the Bar

Example 1: Start Studying

Feeling : It’s Wednesday and you are tired. You have a Spanish test on Friday. You want to put off studying today and push it all to tomorrow, Thursday, which is what you typically do. Problem: In the past, this hasn’t really worked because you feel overwhelmed and stressed out. You end up staying up late and are exhausted the next day.

Strategy : You give yourself a task that you know you can easily accomplish. Solution: You decide to study just five vocabulary words, since learning vocab is the easiest thing for you.

Example 2: Start An Essay

Feeling : You have an essay due for your English class and you’re feeling overwhelmed. You have good ideas, but getting them onto paper is hard. Problem: You think you need extra adrenaline to get it done. You decide to watch TV and to start writing right before bedtime, when you’re pressured to finish.

Strategy : Instead of viewing the essay as “all or nothing,” you figure out what you can do easily to get started. Solution: You set a simple task for yourself— to write the first sentence before you eat dinner.

Example 3: Start Your Homework

Feeling : Chemistry is a tough subject and you need extra help from your teacher. Meeting with her after school would be beneficial. Problem: You are starving and want to go to Chipotle, but you also don’t know how to solve those chemical equations.

Strategy : Instead of getting help with the whole assignment, you ask your teacher for help with the first question only.Solution: You meet with your teacher for just a few minutes, ensure that you understand how to do the work, and then run to Chipotle.

Homework & Studying: Read These Next

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How to Stop Procrastinating Homework

Procrastination creates stress for students and can impact the production of quality work.  Putting things off, for all of us, creates an overall feeling of things hanging over our heads and never being free from responsibility.  

When students procrastinate, they can create a situation that makes it difficult to self-regulate .  When a student is not well-regulated – in other words, they’re experiencing a moderate to high level of anxiety related to homework –  it’s more difficult for their frontal lobe to be engaged in thinking and problem-solving.  

Want to help your student stop procrastinating homework and reach their full academic potential?  This article takes an objective view of homework procrastination to examine the root cause and provides some expert advice on how parents and educators can best help students.

Common Reasons for Procrastinating Homework

So, why is procrastination so common?  Contrary to what many might believe, the root cause has nothing to do with students being ‘lazy’ or dismissive about their schoolwork.  Rather, some of the most common reasons for homework procrastination include,  

• Students may underestimate the length or complexity of a project because they have not fully developed the concept.
• When students feel overwhelmed or become aware of the significance of the project/paper/essay etc, they can ‘freeze up’, rendering them incapable of completing any work at all.  
• Trying to accomplish homework with ADHD presents unique challenges for students; students with ADHD often need help further developing essential executive functioning skills .
• Some students may not be getting enough sleep and feel exhausted – both physically and mentally; an exhaustive state robs them of their natural ability to motivate. 
• The home environment where students typically complete homework may have too many distractions. 

The rule of thumb for parents: perspective is key for parents .  Motivating students from a place of shame is a non-starter.  Alternatively, parents will have more success when they objectively consider the root causes for procrastinating homework – anxiety, exhaustion, constant distractions, or living with ADHD – and look for ways to help alleviate these common factors. 

Homework Tips for Parents : A Word On Motivation

First, motivating students is a misnomer.  Students may want to do well, but really do not know how to do well.  Others may procrastinate because they’re afraid to fail or not be perfect.  

Try following these steps to help your student,  

• Begin by asking your student if they are open to help.  While students may say no, parents have the ability to respond by saying they respect their position but would kindly ask them to reconsider.  In other words, forcing students to comply simply compounds the stress and frustration the student is experiencing. 
• Recognize that your student may be more emotional with you than with a tutor.  It’s not personal – by keeping your emotions in check, you provide a great example of self-regulation for your student to model.  If you need to step away to get a break, do so.  
• Model, model, model!  Get involved by reading the assignment out loud with your student, and create a schedule of how to do a little each day so the student learns how to complete a little at a time 
• Perhaps the most important thing to do: empathize!  Kids, just like us, want to be understood and supported.  Even as adults, having to do what you don’t like to do stinks – we call it ‘adulting’. Want to shorten the proverbial gap between you and your student? Provide some real-life examples of how you have to do things you don’t like as an adult and acknowledge their feelings.  You will become instantly relatable. 

Additional Homework Tips for Students

• Start with something easy to help you get going – we call this behavioral momentum.  Format your paper, write your name at the top of the assignment, and answer the question you feel most comfortable with – just get the ball rolling. 
• After you establish behavioral momentum, tackle something more challenging – but set a timer (around 30 minutes) so you don’t feel like it will take all night. 
• Some research shows that individuals are more likely to perform better on an assessment when part of a group.  If you have the time and opportunity, join a study group of people who are all working like you.  
• Create a work/break schedule and definitely put distractions in another room (phone! Or games/Youtube or other streaming videos).  

Creating an Efficient Homework Schedule 

Okay, parents – you likely already know how important structure and routine can be for your kids. In helping your student learn how to stop procrastinating homework, creating a schedule can give them a greater sense of autonomy while helping them manage expectations.   

In a de-escalated environment, (when things are chill) ask your student to create a homework schedule that he/she would like to implement.  After they present it to you, you’ll have an opportunity to give feedback and set up a trial period.  

The proposal itself is a plan;  the student is evaluating their resources (time) and responsibilities (tasks) and formulating a plan.  Ask your student how they want to be held accountable and let them know you want to discuss it with them at the end of the week to evaluate their progress.  

With this approach, parents demonstrate trust in their students and give them an opportunity to practice being self-direct.  The key word here is practice – so, don’t expect it to be perfect!  Over time and with further practice, they will develop these skills.  

Academic Coaching with Effective Students

Fortunately, for parents and students who feel overwhelmed by homework or are frustrated trying to help their kids, there is help in the form of academic coaching from Effective Students. Our academic coaching services empower students who may be struggling to manage materials or assignments, apply what they’re learning, transition into a new academic environment (high school to college, for example), and procrastinate homework due to heightened feelings of anxiety, fear, and exhaustion. 

Learn how to help your child meet and exceed their academic goals – contact us today!

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