Why People With ADHD Procrastinate and 7 Motivational Tips To Tackle Your To-Do List

Procrastination—something we all deal with at some point, right? But for those of us with ADHD, it can feel like a giant, insurmountable mountain. As a mom with ADHD, I totally get the unique challenges and frustrations that come with trying to stay on top of daily tasks. Let’s take a fun, casual look at what happens in our ADHD brains that makes us procrastinate and explore some tips to help us beat it.

The ADHD Brain and Procrastination

ADHD is a neurological disorder that messes with our brain’s executive functions—those mental skills that help us plan, focus, and complete tasks. When these functions are out of whack, organizing our thoughts and actions feels like trying to herd cats.

A key player in ADHD is dopamine, the neurotransmitter that gives us that warm and fuzzy“yay” feeling when we accomplish something. People with ADHD have lower levels of dopamine, making it extremely difficult for us to feel motivated. So, we end up chasing activities that give us instant gratification instead of focusing on what needs to get done.

A Personal Story: My Procrastination Woes

Let me share a little story that perfectly captures my ADHD procrastination struggles. It was a typical weekend, and my to-do list was packed: cleaning the house, a never-ending stack of laundry and dishes, grocery shopping, checking and responding to emails...you know, regular "mom duties". But instead of tackling those tasks, I found myself deep in a YouTube rabbit hole, watching videos about organizing your home (oh, the irony).

Hours flew by, and the more time I wasted, the more anxious I became about the unfinished tasks. This anxiety led to a sense of paralysis (also known as "ADHD Paralysis"...yes, it's really a thing!), where I felt totally overwhelmed and physically incapable of moving forward. The cycle continued until I was left with a heavy sense of guilt and frustration. That’s the vicious cycle of ADHD procrastination: the more we avoid tasks, the scarier they become, leading to more avoidance. And many of us (especially myself!) get into this cycle of procrastination until the very last minute when we are basically forced to do it. I find myself doing this a lot when it comes to deadlines at work and when I need to get my taxes done!

7 Tips to Motivate Someone with ADHD

Over the years, I’ve picked up some tricks to manage procrastination. Here are seven tips that might help you or your loved ones:

1. Break It Down: Big tasks can be super intimidating. Break them into smaller, manageable steps to make them less scary.

2. Set Timers: Work in short bursts (like 25 minutes) with a visual timer (or the timer on your cell phone), then take a break. This is called the Pomodoro Technique and it can help you stay focused.

3. Reward Yourself: Use a reward system to your advantage. Treat yourself to something enjoyable after completing a task. Rewarding yourself also gives you that little hit of dopamine that your brain is craving!

4. Visual Aids: Keep a visual to-do list or calendar. Crossing off completed tasks feels amazing and helps you stay on track.

5. Create a Routine: Consistency is key. Establish a daily routine to reduce the need to make decisions about what to do next.

6. Accountability Partner: Share your goals with a friend or family member who can help keep you accountable and cheer you on.

7. Be Kind to Yourself: Procrastination is a common struggle for those with ADHD. Instead of being hard on yourself, acknowledge your efforts and keep moving forward.

Procrastination is a common and often frustrating part of living with ADHD. By understanding what’s going on in our brains and using practical strategies, we can tackle this challenge head-on. Remember, every little step counts. If you’re a parent with ADHD or have a child with ADHD, know that you’re not alone in this journey. Together, we can find ways to navigate the quirks of ADHD and lead fulfilling, productive lives.