Conquering Procrastination: Conquering ADHD to Accomplish Tasks

If advice like 'just do it' were effective, many of us would have already achieved our goals. However, this is not the case, especially for those with ADHD. Knowing what to do and how to do it are two very different things, leading to issues with procrastination, demotivation, disorganization, difficulties adhering to routines, and a host of other challenges. The onset of the New Year often forces us to confront these difficulties in accomplishing tasks.

During the ADDitude webinar titled 'New Year, New Playbook: Game Plans That Work for Your ADHD Brain', Tracy Otsuka, JD, LLM, AACC, discussed these challenges with about 1,800 live attendees. They were asked about their primary productivity challenge in the previous year. The answers can be found below:

When it comes to ADHD, it's as if you're a Mac in a PC world. Dealing with these challenges necessitates solutions specifically designed for ADHD. The following sections will discuss how to combat procrastination, control overwhelm, boost motivation, stay organized, stick to routines, among other things.

The queries presented included:

'How can I get past my perfectionist tendencies that lead to procrastination?'

'How can I manage the anxiety caused by procrastination?'

'How can I avoid shrugging off tasks as problems for future me, rather than the present me?'

'How can I motivate myself on days when I feel like giving up?'

'Whenever I receive a task, I avoid it until the last minute. How can I change this behavior?'

Otsuka suggests that procrastination in ADHD arises from a dopamine deficiency and negative emotions tied to a task. Controlling overwhelm could involve regulating your nervous system and setting intentions that align with your identity. Making a task more enjoyable can also help. It’s important to remember that perfection is an unattainable standard.

Further questions included:

'How can I make a seemingly uninteresting task, like household chores or brushing teeth, more appealing?'

'How can I find interest in things that I am completely uninterested in? I need to manage my finances but detest numbers.'

'I know that going outdoors or working in a library would benefit me, but I usually can't manage to get dressed and go out. How can I overcome this initial hurdle?'

Otsuka’s advice is to make the task enjoyable, challenging, or social to maintain interest and motivation. The key is to ignite your interest-driven brain.

The next set of questions were:

'I have all the tools required to get organized, but where should everything be placed?'

'Often, I place something down without realizing it because my mind is elsewhere. I remember the object at a later time but forget what I did with it.'

'I consistently neglect housework. Despite trying to remember to do it, I get sidetracked or become busy at work.'

Otsuka advocates for self-identification as an organized person to encourage follow-through. Mentally reiterate, 'I am the type of person who places things back in their place.' Recall past instances of successful organization and adapt those strategies to the present.

A couple more questions were:

'I struggle to maintain a routine for any significant amount of time. How can I improve this?'

'How can I build resilience into my planning process so that skipping a day or two of my routine doesn't lead to me giving up entirely?'

'Why can't I consistently and promptly complete my laundry and kitchen cleaning tasks?'

'I struggle to stick to new systems, habits, or planners. How can I make my plans for this year more adherable?'

Otsuka recommends thinking in terms of WIFM (What's In it For Me). Consider how the benefits of maintaining a routine can relate to your interests. What would sticking to a routine allow you to achieve and feel?

Additional questions included:

'How can I give up the tendency to multitask? I often shirk one task because I feel I should be doing something else.'

'How can I prioritize my numerous tasks and projects?'

'How can I navigate the landslide of tasks? I need to do this...but I can't until I do this other task...and this one...and it’s simply too much.'

Otsuka’s advice is to select one task at a time and use a Time Cube to dedicate an uninterrupted 25-minute period to work. Move on to the next task once time is up.

To gain more insight into ADHD-friendly tips and tools for getting things done and achieving more, tune in to Otsuka's webinar,'New Year, New Playbook: Game Plans That Work for Your ADHD Brain'. This was broadcast on January 4, 2024.

In conclusion, SUPPORT ADDITUDE. We appreciate your readership of ADDitude. If you wish to aid our mission of providing education and support for ADHD, please consider subscribing. Your support and readership are pivotal in enabling our content creation and outreach. Thank you.