How to Stop Procrastinating as an ADHD Adult

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I tried to explain to my neurotypical friend the other day what it feels like as an ADHD person to procrastinate. I don’t know if I did a very good job, and for a reason – sometimes it just boils down to the fact that I just can’t. Just can’t start. I KNOW, that these things need to be done, I know HOW these things should be done and WHEN they should be ready, but it’s just that small crumb of motivation I need but just can’t find.

Even with the medication, I think this is for me personally the most difficult part of my diagnosis that I struggle with. Even though I know that if I don’t do some of the things I need to do, they just cause me even bigger stress.

However, there are some things that make it easier for me to start and have been proven to help other people with ADHD too – let’s have a look:

1 – Write down all your tasks

Write down what you need to do, especially if you have an overwhelming feeling that you have sooo much to do. It might turn out that there actually isn’t that much, just when they are all bundled up in your brain they might seem like a catastrophe.

The next step is to prioritize. Categorize your tasks in four different categories: 1) Important and urgent 2) Important not urgent 3) Urgent not important and 4) Not important and not urgent. Concentrate doing the things in the first category, make a plan for the second, see if you could delegate the third, and just ditch everything in the forth!

Also Read How to Set a Goal - And Stick With It When You Have ADHD

2 – Set goals and time limits

And be realistic here. Don’t make your goals too ambitious, but be specific. It is much easier to track your progress if there is a way to measure it!

Also setting a time limit is important. Don’t say you are gonna do something this evening. Say you are going to do it at 6pm, sharp.

3 – Break your task in smaller pieces

If you decide to tidy up your whole wardrobe in one night, it might seem like a tedious task and it’ll be easy to push doing it later and later. So, break your task in pieces. How about tidying just T-shirts today, jeans tomorrow, sweatshirts the following day etc.?

4 – Put your task/goal somewhere you can see it

If you write it on a piece of paper and tape it somewhere you can see it, you can’t avoid it for ever. If it is something you really, really want to do, tell about it to someone. It’s more difficult to ignore then.

5 – Start from somewhere

In most things it doesn’t matter where you start. Grab the easiest, closest or funniest part, the main thing is to just start, the motivation might come later.

6 – Imagine how it feels to succeed

Imagine in your head how will it feel when you have finished. Every time you feel like quitting, just remind yourself of the result.

7 – Challenge yourself

Challenge yourself, show yourself you can do it! If your task is cleaning the bathroom for instance, set a timelimit and race against yourself.

Also Read 8 Motivational Thoughts About Decluttering For When It Feels Overwhelming

8 – Reward yourself

Promise yourself something nice after you have completed the task. How about booking a holiday after completing a bigger goal, or just nice Netflix and chill night for doing the dishes?