5 Proven Ways to Stop Procrastinating with ADHD
We've all been there! You look at a stack of bills on your desk, then glance over at the laundry pile overflowing in a basket. Instead of facing these tasks head-on, we grab our phones and mindlessly scroll through TikTok. If you're anything like me, procrastination is an unwelcome guest that visits all too often. It can be a tough issue for anyone, but for those with ADHD, it can be especially challenging. People with ADHD often have trouble with focus, motivation, and time management, which can make it hard to get things done on time. Luckily, there are some strategies that can help. Check out these 5 tips for beating procrastination!
Break Tasks into Smaller Steps
One of the most effective ways to combat procrastination is to break large tasks into smaller, more manageable steps. This can help make the task feel less overwhelming and more achievable. For example, if you need to clean your entire house, break it down into smaller tasks like cleaning one room at a time or tackling one type of cleaning task (dusting, vacuuming, etc.) each day. By breaking the task into smaller steps, you can make it easier to get started and stay focused.
Use a Timer to Stay Focused
I am a huge fan of timers. I like the old-school ones that sit on your desk. People with ADHD often struggle to stay focused on a task for an extended period. I recommend setting your timer for a specific amount of time (start with a shorter time if you find it difficult to focus for long periods) and work on the task until the timer goes off. Taking regular breaks can also help you stay focused and avoid burnout. Good luck!
Create a Routine
Creating a routine can be especially helpful for people with ADHD. When you have a routine, you know what to expect each day, which can help reduce feelings of overwhelm and anxiety. To make a schedule for your day, include time for work, breaks, exercise, and other tasks. Try your best to stick to your routine, and aim to do the same tasks at the same time each day. This can help you develop good habits and decrease the chances of procrastination.
Eliminate Distractions
Distractions can be a significant barrier to productivity, particularly for people with ADHD. Identify the things that distract you and try to eliminate them as much as possible. For example, if you find that social media is a significant distraction, consider disabling notifications or using a website blocker to limit your access to distracting websites during work hours.
Find an Accountability Partner
Having someone to hold you accountable is a great way to stay on track and avoid procrastination. Try to find a friend, family member, or colleague who can check in with you regularly and help keep you on task. Also, consider working with a coach who specializes in ADHD. They can provide guidance and support as you work to overcome procrastination and develop better habits.
Use these tips daily to improve your procrastination habits.
I know procrastination is tough, especially when you have ADHD. But don't worry, it's definitely possible to overcome it. Here are the tips that will change your life!
Break down tasks into smaller steps
Use a timer to stay on track
Establish a routine that works for you
Eliminate distractions as much as possible
Find someone to hold you accountable
Remember, developing better habits takes time and effort, but it's worth it. By following these tips, you can improve your productivity and overall well-being. You got this!
