A synopsis of ADHD

The ailment known as attention-deficit/hyperactivity disorder (ADHD) can impair a person's capacity for planning, focus, task management, and following instructions. These abilities are collectively referred to as "executive functioning," and serious difficulties with these kinds of jobs are frequently called "executive dysfunction." ADHD is one of many illnesses, including autism spectrum disorder, obsessive-compulsive disorder, depression, and dementia, that are frequently linked to executive dysfunction. We still don't know the specific cause of ADHD. Environmental circumstances, genetics, or a combination of the two may have a role in the development of the condition. Although children are typically the ones diagnosed with ADHD, adults can also have this disorder. It's true that some people don't become aware of their ADHD until much later in life. The two main types of symptoms associated with ADHD are inattentiveness and hyperactivity/impulsivity. Individuals diagnosed with ADHD may exhibit mostly inattentiveness, predominantly hyperactivity, or a mix of the two. If you find yourself being distracted, you might observe that: You struggle with organization and time management. You frequently forget or misplace items. You find it difficult to finish projects.Even when someone else is speaking to you, you frequently "zone out" or become lost in thought. You struggle to follow directions. However, if you are impulsive or hyperactive, you may notice that: You find it difficult to sit still. It's hard to wait for your turn. You frequently talk over other people or say things without thinking. You frequently or needlessly take chances. You switch between activities quite a bit. These kinds of symptoms can be detrimental to one's relationships, career, education, and mental health. These can include anything from interpersonal disputes to difficulties handling day-to-day obligations. Negative beliefs like "You just lack self-control" and "You're just lazy" can also exacerbate negative feelings, low self-esteem, and mental health conditions like anxiety and depression in people who are unaware they have ADHD.

Is there a link between procrastination and ADHD?

If you procrastinate a lot and have ADHD, you may be wondering if having ADHD increases your likelihood of delaying crucial tasks. The answer may vary depending on the individual, but procrastination appears to be prevalent in ADHD sufferers. Researchers polled 470 participants in a 2021 study to see if procrastination and symptoms of ADHD were related. They discovered that people tended to put things off more when their symptoms of ADHD were more severe.

What causes procrastination in those with ADHD? 

It's possible that procrastination is a symptom of another illness, such as difficulty focusing and making decisions, rather than the illness itself. When faced with a difficult task, someone with ADHD could find it difficult to know where to begin, what has to be done, and how to stay focused long enough to finish it. In addition to making mentally taxing tasks particularly challenging, ADHD typically increases the likelihood of getting distracted. These elements can all increase the likelihood of procrastination.

Advice for controlling procrastination brought on by ADHD

When executive dysfunction may be the cause of procrastination, how can people with ADHD manage it? There are a few tactics you can try, even though there might not be a single answer. Prior to using them, minimize distractions If you have symptoms of ADHD, getting distracted easily can be a problem and could result in procrastination. Try to make it a habit to turn off your phone, disable computer notifications, and tell your housemates not to bother you before you start working. Getting ahead of distractions and anticipating them could help you stay focused.

Divide up more complex tasks.

Not knowing where or how to start can be a common obstacle to starting a project. Think about dividing complicated jobs into smaller, easier-to-manage steps. Generally speaking, a size is never too small. For instance, you may begin by reading a single page if you are aware that you have to finish reading the entire book. You might discover that making a modest start gives you the drive to continue.

Never offer yourself a substitute.

Restricting your options might be helpful if you know you have to do something you really don't want to do. Attempt to offer yourself an option: You aren't allowed to do anything else while you wait to begin the task, but you are welcome to wait as long as you like. You might eventually become so bored that starting seems more appealing than doing nothing at all.

Engage in mindfulness exercises.

The practice of observing your thoughts and feelings without passing judgment or making an effort to alter them is known as mindfulness. Over time, this may help you build sustained focus. It might also assist you in letting go of bad emotions related to difficult tasks, which might facilitate starting. Consider beginning with a simple objective, such as meditating for two minutes every day, and working your way up to longer time slots.

Combine challenging tasks with enjoyable ones.

If you tend to put things off in favor of bigger, more immediate rewards, think about how you could make tackling challenging tasks more fulfilling. This can be as easy as using the Pomodoro Technique, which is as simple as giving yourself a five-minute break every 25 minutes of work. Alternatively, you could try associating rewards with the actual work. For example, if you find it hard to exercise, you could try pairing your workout with your favorite podcast or TV show.

Seek treatment

Sometimes, reducing ADHD procrastination can be as simple as treating the condition itself. This may include doctor-prescribed medication, lifestyle changes, educational programs, or support groups. If you haven’t already, consider seeking a professional diagnosis and talking to your doctor about what types of treatment might be right for you. Therapy is often another key part of ADHD treatment. By working with a licensed therapist, you can learn to reframe the thoughts that cause you to procrastinate and strategize to improve your productivity.  If you often run into challenges with procrastination, you might want additional support between scheduled therapy sessions. With online therapy, you may message your therapist at any time using in-app messaging, and they will generally respond when they can. This may be more convenient than in-person therapy for people with ADHD.