How to Stop Procrastinating When you have ADHD.

Everyone procrastinates from time to time, putting off doing their self-assessment, starting on that assignment, or getting their running shoes on, we all have times where we have the best intentions but lack the mental clarity to complete the task. 

For people with ADHD however, it is much more than just not wanting to make a start. Recently there has been a deep, emotional stigma attached to procrastination for someone with ADHD, getting tangled up in personality and self-worth, it’s easy to see why procrastination can be a source of real pain to understand and overcome. 

Here at Beyond, we hear only too often how procrastination is one of the most difficult symptoms to deal with. Procrastination can affect meeting work deadlines, attending important appointments, and even keeping on top of household chores, all of which impact how we feel about ourselves.

We thought it beneficial to pull together this guide to help those who so easily get stuck in the depths of procrastination that they find it difficult just to make a start. Use these 7 steps to help make a start on that project.  

The ADHD Brain and Procrastination

Firstly, it’s beneficial to understand why we procrastinate and why the ADHD brain finds it so easy to slip into absolutely anything but the task at hand. When it comes to planning and decision-making, the ADHD brain can easily become overwhelmed, feeling a sense of failure before the task has begun, stemming from a lack of emotional regulation and negative self-talk. 

Procrastination ultimately makes these negative thoughts and emotions worse, giving you more time to sit and dwell on them and as a huge amount of self-control is required to regulate and control thoughts and emotions if you have ADHD, it’s easy to see how the cycle starts and continues every time a challenging or tedious task presents itself.

If you have ADHD and suffer from severe procrastination, you will have likely labelled yourself at some point, as lazy, unorganised, and unable to manage your time. The truth, however, is that procrastination in the ADHD brain stems from weak self-regulation of emotions and moods and in some can lead to physical and mental experiences of pain. 

Beyond's Guide to Help You Stop Procrastinating and Get it Done

There are countless reasons for procrastination from a lack of understanding, looming deadlines, a lack of interest, to cynical thoughts and self-talk, and also just a lack of interest. There are ways to make it easier to get started, even if you have no interest in the task at hand-

1.        Be Realistic

ADHD often comes with needing to be a perfectionist, and sometimes, not feeling like you know enough or that you can execute a project to the best of your ability will hold you back from even making a start. This is where the negative self-talk comes in, but this can be overcome with positive affirmations. Write down mood-boosting sentences and keep them nearby, such as “I can get this done!” or “I can’t wait to feel accomplished when this is finished.” Repeat these mantras in your head and see how easily your mindset can be changed.

2.        Curate Your Environment

Understanding how you feel and what contributes to that is important at this stage. Some people work best with other things going on in the background, loud music, or just people busying themselves around them. Others feel they can only work in a silent, tidy space, whatever works for you, set this up before you start. If you can’t create the space you want in your house, then head out to a coffee shop or the library depending on how you work best. If you struggle to settle into work because of racing thoughts then write them down beforehand and make a note of when you will be able to tackle them later.

3.        Prepare, Prepare, Prepare

Alongside curating your perfect work environment, take a moment to collect everything you could possibly need before getting started. Be it papers, a list of instructions, or tools and utensils and place it within reach. It could also be your favourite drink or snack to help get you started.

4.        Break It Down

Overwhelm and ADHD go hand in hand, especially if the project in question isn’t of that much interest or something you’re unable to hyper-fixate on. This overwhelm could be the reason you're struggling to get started, especially if the project is big and your wondering how you’re going to make it to the finish line. It helps to break the project down into smaller, more manageable tasks. Break it down and assign deadlines for each small section, which will ultimately work toward you completing the project on its full completion date.

5.        Start with the Fun Stuff

When starting a new project, many people tend to get the boring stuff out of the way first, leaving the fun stuff till last, but this doesn’t always work for those with ADHD. Most often, to get started on a project, an ADHD individual will need to feel some interest in what they’re doing, so look into the work and find the fun spark that will get you wanting to dive in. It’s also helpful to relax your brain and your muscles by going for a walk, listening to your favourite artists, or practising some breathing exercises before you start.

6.        Ask for Help

Talk to people about your project, what you’re doing, how it’s going, what you find enjoyable, and what you’re struggling with, doing this can be a huge motivator to find interest in the parts you once thought tedious and get you excited to get back to work. Ask friends or colleagues to meet or call you at a prearranged time to keep you on track and ask if you're on schedule.

7.        Avoid Multitasking

You may be on a roll once you have implemented all the above actions and feel that you can take on another project but multitasking can quickly lead to burnout as the ADHD brain will find it difficult to fully focus on one thing at a time, constantly being pulled back to the previous task. If you do have to take on more than one project, make sure that you leave the first project at a point where you can easily pick it back up and write a list of what is next. Avoid flitting between the 2 projects haphazardly.

Beyond Clinics: A Private ADHD Clinic in Manchester

At Beyond, we are a private ADHD clinic in Manchester, in full understanding of what it’s like to live with ADHD. We are a company filled with team members diagnosed with ADHD and who walk the walk every day. We provide rapid access to ADHD assessment and diagnosis and if applicable, treatment, to help with ADHD symptoms, including procrastination.

Our simple step-by-step process involves:

Step 1 – Information Gathering -  we’ll send 2 forms, 1 for you to fill out and 1 for someone you knew well as a child along with a blood pressure monitor to get an accurate assessment of you and your health.

Step 2 – QbCheck and The Browns Executive Function and Attention Scale – this is to measure your symptoms and score against other individuals matched for age and gender who do not have ADHD and to understand your symptoms and their severity.

Step 3 – DIVA 5 -  works to understand which diagnostic criteria of ADHD you fulfil. Completed with a specialist mental health nurse to understand your experiences of symptoms in childhood and adulthood and how they have impacted your life.

Step 4 – Specialist Psychiatrist Interview – works to understand your difficulties alongside questions regarding your physical and mental health history, relationship experiences, and school and work life. An assessment report will be provided to you, alongside a possible diagnosis, which can be used to support PIP or disability student allowance.

Step 5 – Post-Diagnosis Support Call - aims to support you through your recent diagnosis and a specialist ADHD nurse will meet with you to answer any questions you have.

Step 6 – Comprehensive Medication Care Pathway - can include prescribed medication straight to your door, alongside ongoing reviews and support from our specialist ADHD nurses on a monthly basis.

Step 7 – Review After medication Optimisation - Once optimised on the right medication you will be reviewed again by one of our psychiatrists.

Step 8 – Transfer of Care - can look like being under the care of Beyond for 6 months by opting for our medication care pathway, at the end of which you may transfer your care to your GP.

Beyond Clinics: What We Do and Why We Do It

Our team at Beyond is a dedicated group of specialist psychiatrists and practitioners with a shared passion for helping individuals who suspect they may have a neurodevelopmental condition. We are a private ADHD clinic in Manchester, committed to providing robust ADHD assessment and evidence-based interventions that meet the needs of everyone.

If you would like a confidential chat to discuss any concerns you or your child may have then don’t hesitate to contact us today.