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Just as the symptoms of ADHD can be managed, you can overcome ADHD-related procrastination. Before exploring the tips for breaking the habit of postponing things, let’s understand the link between ADHD and procrastination.
Have you noticed the symptoms of ADHD? Consult a licensed ADHD doctor online to know if you have the disorder.
Why Do People with ADHD Procrastinate?
There’s a strong connection between ADHD and procrastination. But is procrastination a sign of ADHD? Typically, the more severe the ADHD symptoms a person experiences, the higher the likelihood of procrastinating. Due to the strong link between the two, some criteria even consider procrastination a symptom of this disorder. For instance, the
Notably, the degree and reasons for procrastination vary substantially among people with ADHD. ADD-based behaviors such as easy distractibility and poor concentration can also lead to procrastination. Often, interventions for ADHD address people’s tendency to procrastinate. However, sometimes, ADD-based behaviors are not the real cause. For example, some individuals with ADHD habitually postpone tasks due to perfectionism, anxiety, or extreme depression. Disorders such as learning disabilities that often co-occur also contribute to procrastination, especially among students.
While some forms of ADHD strongly associate with procrastination, others do not affect a person’s ability to accomplish tasks or follow up on projects.
ADHD can be managed with the help of medications or psychotherapy. Contact us to know the most suitable treatment for you.
How to Fix Procrastination in ADHD
If you suspect your procrastination stems from ADHD, talk to a professional to help diagnose the disorder and guide you on the proper course of treatment. Whether behavioral therapy like
You can also employ anti-procrastination techniques to help you overcome the habit and enhance your productivity.
Procrastination Tips
Whether you have ADHD or not, these tips can help you manage procrastination.
1. Set timelines
You’ll likely procrastinate if you think you have plenty of time to do a task. Instead of assuming you have all the time to accomplish it, set a deadline for the project regardless of size. For instance, using the due date on bills as the deadline for paying them is a good strategy to beat procrastination.
2. Avoid multitasking
Handling multiple projects simultaneously can be strenuous, especially if they require a lot of concentration. Streamlining your workload such that you complete one task and move to the next will help avert procrastination because of limited distraction.
3. Task restructuring and listing
Identify your tasks and responsibilities, then write them down. Pick the pending charges and create a list of things you should accomplish in a day, with the timeframe for each. If a day’s responsibilities are still many and challenging to work with, arrange the tasks in order of priority and divide the day into hours. You can use the list apps and other time management tools to help structure the day’s workload.
Psychotherapists at MEDvidi will tell you the most beneficial techniques for better concentration and motivation.
4. Strategic breaks for curbing task avoidance
When working with larger projects, you can break them down into smaller practical tasks. In between, have breaks to help your mind relax and rejuvenate. Setting alarms for the start and end of the breaks will help prevent procrastination even during these strategic breaks.
5. Work with your daily rhythms
Identify the times of the day you have trouble concentrating and those when you have the most energy and can focus well. If there are tasks you tend to postpone, schedule them for the hours your performance is at its peak. Avoid working on challenging tasks when your concentration is minimum.
6. Reward for motivation
Rewarding yourself for completing any task helps to increase your engagement and motivate you to do more. You should set a reward and only indulge in it after finishing the job. For instance, you can place a glass of your favorite juice on the table and drink it after calling the friend you had planned to speak to.
7. Changing the work environment
Overstimulating surroundings with noise or excessive distractions can contribute to procrastination. If you can’t move to a quieter place, consider strategies for improving your work environment. For example, buy noise-canceling headphones if the noise is distracting. White background noise helps people with ADHD focus better.
8. Allow room for mistakes
Instead of being hard on yourself, if you don’t get something right from the onset, release the pressure by giving room for mistakes and improvement. Understand that things might not work with the initial attempt.
Conclusion
So, why do people procrastinate? Sometimes, it can be a symptom or a consequence of ADHD, while some people may have this habit without being diagnosed with a mental disorder.
Everyone can procrastinate, but people with ADHD tend to struggle with procrastination more often. But you can break the habit of postponing tasks before it gets you into trouble. Adopt the anti-procrastination tips above and seek medical treatment to make your life more productive and feel better.
