Have you ever found yourself staring at a long to-do list, knowing exactly what needs to be done but just not able to start? Is it procrastination or something more?

If you’re an adult with ADHD, the constant battle with procrastination can feel overwhelming, and trust me, you’re not alone. For years, I thought my procrastination was simply a personality flaw. I was constantly being told I was lazy or just needed to try harder. It wasn’t until my ADHD diagnosis that I started to realize procrastination is much more complicated than that.

Let’s dive into why people with ADHD struggle with procrastination, what procrastination actually is, and how understanding the difference between the two can help us manage our lives better.

What is Procrastination?

At its core, procrastination is the act of delaying or postponing tasks, often until the last minute or after the deadline. Everyone procrastinates from time to time, but for people with ADHD, procrastination can be chronic and debilitating. The tricky part? People often confuse ADHD symptoms with simple procrastination, when in reality, it’s much deeper.

According to research, people with ADHD tend to procrastinate not out of laziness, but because of difficulties in executive functioning—things like organizing, planning, and focusing on tasks. These challenges can make even small tasks feel monumental, leading to delays and frustration.

The ADHD-Procrastination Link

ADHD affects the brain’s executive functions, which are critical for managing time, planning, and controlling impulses. A study published in the Journal of Attention Disorders found that inattention, not impulsivity, is often linked to procrastination in people with ADHD (Source: Journal of Attention Disorders). This inattention makes it difficult to prioritize and complete tasks. It’s not that we’re avoiding work—we’re simply stuck.

Growing up, I thought I was just bad at getting things done. Whether it was school assignments or chores, I would often wait until the very last minute, fueled by panic, to finish them. It was a pattern that continued into adulthood until I was diagnosed with ADHD in my mid-thirties. Suddenly, it all made sense. I wasn’t lazy—I just had ADHD, and my brain worked differently.

Why Procrastination Is Common for People with ADHD:

  • Time blindness: Difficulty estimating how long tasks will take
  • Task paralysis: Struggling to know where to start, especially with larger tasks
  • Easily distracted: Losing focus on tasks as the mind wanders
  • Low dopamine levels: ADHD brains often crave stimulation, making boring tasks seem unbearable

How I Manage Procrastination with ADHD

Once I understood how ADHD and procrastination were linked, I started experimenting with ways to manage it. Over time, I developed strategies that helped me gain more control over my time and tasks, especially at work. Working as the Brand Manager at LB Capital, I now set up systems to avoid falling into the procrastination trap.

Here are some strategies that work for me:

1. Break Tasks into Smaller Steps

Big tasks can feel overwhelming, especially when you have ADHD. Instead of tackling everything at once, I break things down into small, manageable steps. For example, if I’m working on a marketing campaign, instead of saying “finish campaign,” I’ll list smaller tasks like “research keywords” or “write email draft.”

2. Create Visual Reminders

I’ve found that using visual tools like calendars and task lists helps me stay on track. I love using apps that help me visually prioritize my tasks so I can see what’s most important at a glance.

3. Use Body Doubling

This one was a game-changer for me. Body doubling means working alongside someone else, even if you’re not doing the same task. When I have someone nearby working, I’m less likely to get distracted and more likely to stay focused. It’s like having an accountability buddy.

4. Set Time Limits

Time blindness is real for people with ADHD. I use timers to help keep me aware of how long I’ve been working on something. I’ll set a timer for 20 minutes to focus on a task, then take a short break before diving back in. This helps me keep from losing track of time.

5. Celebrate Small Wins

One thing I’ve learned is to celebrate progress, no matter how small. Crossing off even a tiny task feels rewarding and motivates me to keep going. Whether it’s writing a blog post or cleaning a room, progress is progress!

Why ADHD Symptoms Aren’t Just Procrastination

It’s important to remember that ADHD and procrastination are not the same. Procrastination is often a symptom of ADHD, but it doesn’t define you. ADHD impacts executive functions, which makes organizing, planning, and focusing much harder.

Procrastination might look like a choice from the outside, but for those of us with ADHD, it’s more about how our brains process tasks. So, if you’re dealing with procrastination and ADHD, be kind to yourself. It’s not a sign of laziness or lack of effort. It’s your brain needing a different approach.

FAQ: Procrastination and ADHD

Q. Can ADHD medication help with procrastination?

A. For some people, medication like stimulants can improve focus and reduce procrastination by boosting dopamine levels in the brain. However, medication isn’t a magic solution and works best when combined with other strategies.

Q. What’s the difference between ADHD and regular procrastination?

A. While anyone can procrastinate, people with ADHD do so because of executive functioning difficulties, such as disorganization, time blindness, and distraction. It’s not just about putting things off—there are real challenges at play.

Q. How can I stop procrastinating when I feel overwhelmed?

A. Start small. Break down the task into the tiniest step possible and focus only on that. Use a timer, minimize distractions, and reward yourself for making progress. Remember, the goal is progress, not perfection.

Procrastination can feel like a mountain, but with the right strategies, you can start to manage it. If you ever feel overwhelmed, don’t hesitate to reach out to a mental health professional who can guide you on your ADHD journey.

For more resources and support, continue to explore my website here at The Vibe With Ky, where you’ll find mental health downloads, podcast episodes, and an entire Mental Health Awareness Hub to explore.

Much love. Good vibes. – Ky