ADHD and procrastination: causes, signs, and how to manage
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover whether ADHD can cause procrastination and 5 signs that you might be struggling with it. Plus, how to manage ADHD-related procrastination in daily life.
If you have attention-deficit/hyperactivity disorder (ADHD), one of the biggest challenges you might face is procrastination. Unlike general procrastination, which most people experience at one time or another, ADHD-related procrastination can be harder to control.
For people who have ADHD, maintaining focus can feel like a constant struggle, and completing even the simplest tasks without getting distracted can seem impossible. And while ADHD-related procrastination can undoubtedly impact your productivity, it can wreak havoc on your daily life too. The good news is that there are things you can do to curb it.
Does ADHD cause procrastination?
Procrastination in people with ADHD is often linked to the core symptoms of the disorder, such as impulsivity, inattention, and difficulties with executive functions, or other cognitive abilities and behaviors. Because of this, it can be tougher to start tasks, stay focused, and complete work on time.
Understanding ADHD and procrastination
ADHD can affect the brain's ability to manage behaviors and emotions, including how you might approach and complete tasks.
Impulsivity: If you act impulsively without considering the consequences, you may start new tasks without finishing current ones. You may sideline goals that don’t lead to immediate gratification.
Inattention: You may be easily distracted by your surroundings or thoughts. This constant shift in attention can make it hard to start tasks or finish them.
Executive function deficits: Difficulty managing time, planning, and organizing can make it tough to break goals into steps, prioritize tasks, and work toward them.
Differences between general and ADHD-related procrastination
Everyone procrastinates sometimes, but ADHD-related procrastination can be different in several ways.
Frequency and severity: ADHD-related procrastination happens more often and is more severe. It can lead to significant problems at school, work, and home.
Underlying causes: General procrastination might stem from a lack of motivation or interest, whereas ADHD-related procrastination is primarily due to difficulties with attention, impulsivity, and executive functions.
Impact on life: While occasional procrastination is manageable, ADHD-related procrastination can lead to chronic stress, missed deadlines, and low self-esteem. It often requires specific strategies to manage it.
5 signs of ADHD-related procrastination
When you have ADHD, you may procrastinate when faced with work tasks, school projects, or even everyday household or hygiene tasks.
1. Difficulty starting tasks
You may struggle to begin tasks, even though you know they’re important, because starting something new can be overwhelming. This can cause anxiety or frustration.
2. Issues with time management
Judging the time it might take to complete a task can be harder if you have ADHD. And if you think a task will take much less time than it actually does, you may miss deadlines or turn in unfinished or unpolished work. You might also experience "time-blindness” — a phenomenon in which you lose track of time or don’t allocate it appropriately.
3. Distracted easily
While working on a task, you may become distracted by unrelated activities, such as checking your phone, browsing the internet, or starting another task. Constantly shifting focus can make it difficult to complete tasks and lead to a pile-up of unfinished projects.
4. Avoidant behavior
You might put off tasks that seem overwhelming, complex, or uninteresting in favor of more enjoyable ones. This may be an escape from stress or anxiety, but unfortunately, it only makes procrastination worse and creates a cycle that can be hard to break.
5. Emotional response
You may feel anxiety, guilt, or frustration when you can't complete tasks on time, which can further hinder your ability to start and finish your work. For example, guilt or shame over procrastination can lead to feelings of low self-worth, which in turn can make starting a new task seem even more daunting.
How to manage ADHD-related procrastination: 6 mindful tips
By taking a structured approach to tackling tasks and working to create positive habits, you can learn to manage ADHD-related procrastination.
1. Break tasks into smaller steps
If tasks feel overwhelming, break them into smaller, actionable steps to help make them more manageable. For example, if you have to write a report, start with creating an outline, then move on to writing a section at a time. Each small step should feel achievable, which makes it easier to start and maintain progress.
💙 Learn how to make tasks more manageable and Settle Down by Single Tasking with guidance from Jay Shetty.
2. Use timers and schedules
Set a timer for a short period, such as 15 or 25 minutes, and focus solely on the task during that time. This method, known as the Pomodoro technique, can make daunting tasks feel more approachable.
Use a planner or digital calendar to schedule tasks and set reminders to help create structure and reduce your likelihood of getting sidetracked.
💙 Stay focused and Turn Choice into Routine with help from The Daily Jay.
3. Prioritize tasks
Tackle your most important tasks first. This helps ensure critical activities are completed and reduces the anxiety of having unfinished important tasks. Make a daily to-do list and rank tasks by their urgency and importance.
💙 Learn how to Prioritize What Matters by practicing more thoughtful ways to manage your time.
4. Create the right environment
Minimize distractions by keeping your workspace clean and clutter-free. Separate it from areas where you go to relax. To make it even easier to focus, try noise-canceling headphones.
💙 Try listening to Music for Focus to help get you into the right headspace.
5. Seek accountability
Partner with a friend, family member, or coach for support and encouragement to stay on track. Share your goals and deadlines and ask them to check in on your progress regularly. This accountability can motivate you to start and complete tasks. You might also consider joining a productivity group for mutual support, shared focus, and supportive strategies.
6. Practice mindfulness
Deep breathing exercises, meditation, or short mindful breaks can help calm your mind and improve focus. Take a few minutes to close your eyes and take slow, deep breaths before starting a task.
Add mindfulness into your routine by setting aside a few minutes each day for meditation or reflection. Understanding yourself can help you manage stress and approach tasks feeling calm.
💙 Get started with our simple 30-day Mindfulness for Beginners program with Jeff Warren.
When to consider seeking professional help
Persistent struggles: If self-help strategies aren’t doing enough to keep procrastination and other ADHD symptoms from interfering with your daily life, seek professional assistance.
Emotional impact: A therapist can help you develop healthier coping mechanisms and improve your overall wellbeing if procrastination is leading to significant stress, anxiety, or depression.
Impact on relationships: Coaches, therapists, and support groups can help you with strategies to improve communication and reduce conflict if ADHD-related procrastination is affecting relationships at home, school, or work.
Resources available: There are lots of ways to get support to help you manage time and tasks more effectively, including:
Therapy and counseling
Cognitive behavioral therapy (CBT) and coaching
Medication prescribed by a medical professional
Support groups
Online resources and apps
ADHD and procrastination FAQs
Can procrastination be the only symptom of ADHD?
Procrastination isn’t usually the only symptom of ADHD, as this condition typically includes a range of symptoms that affect attention, behavior, and impulse control.
While procrastination can be a significant issue for many with ADHD, it’s usually accompanied by other challenges such as forgetfulness, disorganization, and difficulty following through on tasks. If your procrastination is severe and accompanied by other symptoms, consider talking to a professional for an ADHD evaluation.
How can I differentiate between general procrastination and ADHD-related procrastination?
Everyone procrastinates. Usually, it’s linked to specific situations or tasks. General procrastination might occur when tasks are particularly unpleasant, difficult, or boring. However, ADHD-related procrastination can be more persistent and often affects many areas of life.
Frequency and consistency: ADHD-related procrastination can occur regularly and consistently across different tasks and settings.
Underlying causes: Inattention, impulsivity, and executive function deficits can spark ADHD-related procrastination, not just a lack of motivation.
Impact on life: ADHD-related procrastination can lead to significant challenges in daily life, affecting academic performance, work productivity, and personal relationships. It can cause chronic stress, low self-esteem, and even negatively impact your sleep.
Response to effort: Strategies that typically help with general procrastination, such as setting deadlines or breaking tasks into smaller steps, might be less effective if you have ADHD. You may need additional support or interventions.
How can family members support someone with ADHD who struggles with procrastination?
If someone in your family has ADHD, there are lots of ways you can help them overcome procrastination.
Create a supportive environment: Help organize your shared living space to reduce distractions and create an environment that’s ideal for focusing on tasks. This might mean creating a quiet workspace with minimal clutter.
Offer encouragement and positive reinforcement: Encourage and praise efforts rather than just focusing on outcomes. Positive reinforcement can boost self-esteem and motivation.
Help with time management: Help set up schedules, reminders, and to-do lists. Discuss breaking tasks into smaller, manageable steps and setting realistic deadlines.
Be patient and understanding: Understand that procrastination is a symptom of ADHD and not a reflection of laziness or lack of effort. Be patient and empathetic.
Encourage professional help: If procrastination significantly impacts their daily life, suggest seeking help from therapists, ADHD coaches, or support groups that can provide strategies and support.
What lifestyle changes can help reduce procrastination in people with ADHD?
Certain lifestyle changes can make a significant difference in managing ADHD symptoms and reducing procrastination.
Regular exercise: Physical activity can improve focus, reduce hyperactivity, and relieve anxiety. Aim for regular exercise, such as walking, jogging, or playing a sport.
Healthy diet: A balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can support brain function. Avoid excessive sugar and processed foods.
Sufficient sleep: Ensure you get enough sleep each night. Create a regular sleep routine and a relaxing bedtime environment to help improve sleep quality.
Mindfulness and meditation: Add mindfulness practices into your daily routine. Techniques like deep breathing, meditation, and yoga can help reduce stress and improve focus.
Routine and structure: Establish a daily routine to help manage time better and reduce the likelihood of procrastination.
Limit distractions: Identify and minimize distractions in your environment. Turn off notifications on your phone, use noise-canceling headphones, or set specific times for checking emails and social media. Try to avoid screens before bedtime, as it can disrupt your sleep and impact your routine.
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