Procrastination and ADHD

Putting things off is human. For many with ADHD it becomes a recurring pattern that affects studies, work, relationships, and wellbeing. ADHD involves challenges with attention, impulsivity, and sometimes hyperactivity — factors that make it harder to start, focus, and finish tasks, especially when they feel boring, unclear, or mentally demanding.

Why do people procrastinate with ADHD?

• Emotion-driven impulses: Discomfort (boredom, worry, uncertainty) triggers avoidance — phone, tidying, “just one more thing.”
• Motivation and reward gap: If the reward is distant, other activities feel more rewarding right now.
• Planning and organisation difficulties: Unclear starting points, too many balls in the air, and lack of structure raise the threshold.
• Perfectionism and uncertainty: High standards (“must be perfect,” “must be 100% sure”) keep you stuck at the starting line.
• Automated patterns: Procrastination habits (scrolling, daydreaming, easy side tasks) become ingrained despite long-term costs.

When does it become a problem?

Consider how often and how long you delay, in which areas of life, and how it affects you and others. If procrastination keeps recurring and lowers function or quality of life, it may be time to seek support.

ADHD coaching: practical support to start, stay on track, and finish

ADHD coaching is action-oriented and future-focused. It strengthens executive skills and gives concrete support between sessions. Common components:

• Goals and micro-steps: Clarify what to do and break it down to the smallest next action. Bring the reward closer.
• Planning systems you actually use: A simple “one-place” setup (digital or paper) with day/week/month views. Stick to one method.
• Time management for real: Time estimates, time blocks, visual timers, and start rituals to lower initiation friction.
• Distraction design: Environment and tech rules (notifications off, phone in another room), clear break rules, and if-then plans for known pitfalls.
• Accountability: Brief check-ins, progress logs, and clear delivery points (“what day/time will you send it?”).
• In-the-moment emotion regulation: Strategies to work with discomfort (“just 5 minutes,” self-compassion, realistic standards) rather than waiting for motivation.
• Daily routines that support you: Sleep, movement, and nutrition as foundations — not as rewards after working.

Five quick ways to reduce procrastination

1. One list, one thing at a time: Write it down, mark today’s “A-task,” and start with the first micro-step (≤ 5 minutes).
2. Spot the pattern: When the urge to delay appears, name it (“I’m escaping to email”) and return to your chosen step.
3. Timer + pause: Work in windows (e.g., 25–40 minutes) followed by a planned short break. Breaks are intentional, not avoidance.
4. Kind discipline: Lower perfectionism. Good enough + done beats perfect + undone. Celebrate small deliveries.
5. Build rituals: Same start time, same place, same opening routine. Rituals reduce friction and decision fatigue.

Common procrastination behaviours to notice

• Comfort activities: series, shopping, “quick dopamine.”
• Social and small chores: chatting, tidying, “cleaning the desk.”
• Distractions: scrolling, snacking, smoking, power naps.
• Daydreaming/rumination: thinking about the future or how it should be instead of taking the next concrete step.

Ask yourself: Am I doing this to avoid something important right now? If yes, pause and return to your A-task.

When and how to get help

If procrastination repeatedly affects studies, work, or relationships, support is worthwhile. ADHD coaching can have quick impact because it is concrete, tailored, and followed up in daily life.

Support via Rikta Psychiatry

Rikta Psychiatry offers help for procrastination linked to ADHD. Together you set clear goals, build working systems, and establish accountability routines tailored to your reality. Contact us for a consultation and start the change today.