Overcoming Procrastination

“The secret of getting ahead is getting started.” – Mark Twain

Procrastination is one of the most misunderstood experiences for people with ADHD. If you’ve ever been called lazy, careless, or unmotivated, you know how painful and untrue those labels can feel. The reality? Procrastination is a natural response to the way the ADHD brain works, not a moral failing or lack of desire to succeed.

ADHD and Procrastination

Why Does Procrastination Show Up So Often with ADHD?

Overwhelm: When Tasks Feel Too Big or Vague

ADHD brains are easily overwhelmed by tasks that feel huge, unclear, or complicated. When the path forward isn’t obvious, the nervous system can freeze; this is your brain’s way of protecting you from overwhelm, not a sign of laziness (Barkley, 2012).

Strength: When tasks are broken down into small, clear, manageable steps, ADHD brains often regain momentum and motivation.

No Urgency, No Spark

Dopamine, the neurotransmitter responsible for motivation and focus, is released in the ADHD brain in response to urgency, interest, or excitement (Volkow et al., 2009). Without a real deadline or meaningful consequence, it can feel nearly impossible to get started, even on important tasks.

Strength: You work brilliantly when there’s a reason to act now. Tools like timers, mini-deadlines, or external accountability can recreate healthy urgency.

Distractions: Competing for Attention

The ADHD brain is naturally drawn to whatever is most stimulating or novel. Mundane tasks can’t compete with curiosity, creativity, or something that feels more fun (Hallowell & Ratey, 2010).

Strength: Your curiosity and creative spark are gifts. When you harness them with short focus sprints and small wins, you keep yourself engaged and productive.

Procrastination Is a Signal, Not a Personal Flaw

Here’s the radical truth: procrastination isn’t a character defect. It’s a message from your brain that something about the task - its size, clarity, or interest level - needs adjusting. When you start listening to what your brain is telling you (instead of fighting or shaming it), you unlock new ways to work with your neurodiversity, not against it.

Strategies to Navigate Procrastination

1. Set External Deadlines: Create firm (even artificial) deadlines with reminders or involve someone else for accountability. This can spark the urgency your brain needs to focus.

   
   

2. Reward Yourself: Build in small, meaningful rewards for task completion. Positive reinforcement boosts dopamine and motivation.

   
   

3. Prioritise and Break Down Tasks:Focus on high-impact tasks first, and break every task into micro-steps. Celebrate each action, no matter how small.

   
   

4. Use Focus Sprints: Try the Pomodoro Technique or similar short bursts of focused work, followed by a break. ADHD brains often thrive on these rhythms

   
   

5. Curiosity as a Catalyst: Invite curiosity - ask yourself, “What’s one thing about this task that could interest me?” or “How could I make this more fun or creative?”

   
   

The Transformative Power of Coaching

ADHD coaching isn’t about “fixing” you, it’s about providing gentle accountability, compassionate guidance, and practical strategies that fit your unique brain. Evidence shows that coaching improves executive functioning, self-confidence, and goal completion for adults with ADHD (Parker et al., 2011).

A coach helps you:

• Reframe procrastination as a signal, not a flaw

• Experiment with new strategies in a non-judgmental space

• Build sustainable systems and celebrate progress

  
  

Remember: You are not broken. Your brain is wired for curiosity, creativity, and depth. When you work with your unique wiring, procrastination loses its power over you.

What’s the smallest step you could take today? Let it be gentle, doable, and kind to your real self.

If you’re ready to go deeper, ADHD coaching can help you turn intention into aligned, confident action.