If you’re living with ADHD, procrastination isn’t about laziness, it’s often about feeling stuck or overwhelmed. Let me share three approachable and practical strategies that have helped me tackle procrastination. I hope these tips help you as much as they’ve helped me!

1. Set Yourself Up for Success

Sometimes the hardest part of starting is, well, starting. A great way to ease into your task is by working on an easier, related task first. This can help you build momentum and mentally prepare for the main thing.

  • Example: Need to start a big work project? Begin by organizing your workspace or gathering all the materials you need.
  • Pro Tip: Remove potential distractions before you start. Keep your phone in another room or close unnecessary browser tabs. Creating a focused environment can make all the difference.

2. Take the Smallest First Step

Big tasks can feel overwhelming, especially if you’re looking at the entire mountain instead of the next tiny step. Instead, zoom in and ask yourself:

“What’s the smallest thing I can do right now?”

After you take that first tiny step, celebrate it! Then, look at the next small step and tackle it. Each little win builds momentum, making the big task feel less overwhelming. Keep going one step at a time!

3. Reframe Procrastination

Procrastination doesn’t mean you’re lazy or don’t care. ADHD brains are wired to thrive on urgency and interest, which can make far-off deadlines or boring tasks feel impossible.

  • Remind yourself that this is part of how your brain works.
  • Give yourself grace when it’s hard to start something.
  • Try adding urgency by setting a timer or creating a short-term deadline.

Bonus Tip: Plan for Focused Sprints

Psychologist Bill Dodson recommends working with your ADHD brain instead of against it. Block off specific times in your calendar for focused work and prepare everything you’ll need ahead of time. That way, when it’s time to work, you’re ready for an intentional sprint of productivity.

And hey, if you’re looking for more relatable ADHD content or personalized coaching, I’m here to help! Check out the link in my profile for one-on-one and group coaching info. Let’s navigate this ADHD journey together.

Disclaimer:

This blog post is for informational and entertainment purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider with any questions about your health.

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