My brain often feels like a room full of fourteen squirrels, each running in a different direction. Thoughts race through my mind, overlapping and sometimes vanishing before I fully grasp them. This constant whirlwind makes it so easy to get distracted. I’ll think of something new, drop what I’m doing, and poof—there goes my focus. It’s a daily struggle and it often leads to procrastination. I plan to do something, but then I just… forget. I recently discovered that my fourteen squirrels have a name: ADHD.
Research has shown that ADHD affects time perception and task prioritization, making staying organized and on track harder. On top of that, people with ADHD also seem to be a little more easily distracted. It’s no surprise that procrastination is a common challenge.
But here’s the good news: with some help from tools like ProgressPlanner, you can break free from the cycle of procrastination and distraction! Let’s dive deeper into why procrastination and ADHD are so connected—and how to overcome it.
Understanding procrastination and ADHD
ADHD affects executive functioning—the mental skills you need to set and achieve goals.
Take starting a task, for example. For adults with ADHD, this can feel like pushing a boulder uphill. Staying focused? Even harder. And finishing tasks? That’s a whole new level of challenge. On top of that, organizing thoughts, remembering instructions, or following a plan can feel overwhelming. These struggles are signs of executive dysfunction, where the brain has trouble managing memory, attention and self-control.
Scientists don’t fully understand what causes ADHD, but they believe dopamine—a brain chemical linked to motivation—plays a role. People with ADHD often procrastinate because they struggle with motivation and perfectionism. The pressure can feel unbearable when faced with a long list of essential tasks.
Here’s the tricky part: when urgency finally kicks in, the brain gets a dopamine rush. Over time, this creates a pattern. The brain learns to associate procrastination with that dopamine reward, making it harder to break the habit.
Consequences of procrastination
For many people with ADHD, procrastination is more than just an inconvenience—it’s a source of emotional pain. I know the frustration well: being mad at myself for not starting sooner, feeling guilty for being “lazy,” or worrying that I’m not doing enough.
I’m not alone in this. Many people with ADHD struggle with guilt and shame around productivity. Over time, these feelings can lead to low self-esteem, anxiety, or even depression.
But here’s an important reminder: ADHD doesn’t define you. I’m Marieke. I have ADHD, but I am not ADHD. Be kind to yourself and don’t let procrastination hold you back. There are plenty of strategies to help and I’ll share some of my favorites below.
How to combat procrastination as a person with ADHD
Procrastination is not just for people with ADHD. Everybody experiences it from time to time. However, some things are particularly effective for people with ADHD. Let’s look at some tips:
1. Break big tasks into smaller ones
Big tasks can feel overwhelming, so break them down into bite-sized pieces. Don’t write “Finish blog post” on your to-do list. Instead, try:
• Brainstorm blog topics with ChatGPT.
• Write an outline.
• Draft the introduction.
• Write three paragraphs.
• Edit the post.
Focusing on smaller steps makes it easier to get started—and keep going!
2. Plan your day
For me, planning is non-negotiable. Without it, I’d spend all day scrolling social media or rewatching Gilmore Girls. I plan everything, from morning walks to work blocks and even breaks.
You can use a notebook, an app, or a calendar—whatever works for you. The key is to structure your day, so you’re not constantly deciding what to do next.
2. Incorporate rewards
Rewards work wonders for ADHD brains. Tell yourself: When I finish this task, I’ll watch an episode of Gilmore Girls or take a walk outside.
Progress Planner has built-in rewards, too. Complete your website maintenance tasks to earn points and unlock banners. These small wins keep your motivation flowing!
3. Set reminders
Let’s face it: if you have ADHD, you’re going to forget things. That’s why reminders are your best friend. I use my phone and calendar to stay on track and Progress Planner takes it a step further by sending weekly emails to keep your website tasks front and center.
Conclusion: Progress over perfection
Procrastination happens to everyone. For people with ADHD, it’s just a little more common. It’s just hard to stay focused with those fourteen squirrels running around in your brain, right? The critical thing to remember is that small steps lead to big changes. With thoughtful planning, a dose of self-compassion and tools like Progress Planner, you can turn procrastination into progress.
So why wait? Start planning with Progress Planner today and take your first step toward building the habits that help you thrive.
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