The Link Between Procrastination and ADHD

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterised by inattentiveness, hyperactivity and impulsiveness. It often begins in childhood and can continue into adulthood. Many people with ADHD struggle with procrastination and time management, although tools like a weekly to do list can help improve focus and eliminate decision paralysis. Understanding the link between procrastination and ADHD can help those affected develop better strategies to manage their time and productivity.

The Link Between Procrastination and ADHD

What Causes Procrastination in People with ADHD?

There are several factors that contribute to procrastination in people with ADHD:

  • Poor impulse control – People with ADHD often act on impulse without considering consequences. This can lead to putting off tasks in favour of more instantly gratifying activities.
  • Difficulty prioritising – Individuals with ADHD may have trouble determining what tasks are most important to complete first, making them more likely to delay getting started.
  • Problems with focus – ADHD makes it hard to maintain focus or concentrate for extended periods. People may put off tasks requiring sustained mental effort.
  • Seeking stimulation – Symptoms of hyperactivity and impulsivity may lead people with ADHD to seek highly stimulating activities instead of less exciting tasks.
  • Fear of failure – Many people with ADHD have a history of underachievement or criticism. This can fuel procrastination due to anxiety about possible failure if they try and fail at a task.
  • Poor time perception – ADHD can warp perceptions of time leading to underestimating how long tasks will take. This makes starting assignments seem less urgent.

How Executive Function Deficits Contribute to Procrastination

Many of the cognitive difficulties associated with ADHD involve executive function deficits. Executive functions are top-down mental processes used to control behaviours and regulate thoughts and emotions to achieve goals. Core executive functions like working memory, sustained attention, organisation, prioritisation and time management are impaired in ADHD.

Difficulties with executive functioning make it hard for those with ADHD to break larger tasks down into steps, manage time effectively, stay focused, resist distractions, get started on boring work, and sustain effort needed to complete tasks. Procrastination can often occur when executive function demands of a task exceed an individual’s capacities.

ADHD Symptoms That Worsen Procrastination

The core symptoms of ADHD including inattention, hyperactivity, and impulsivity can all exacerbate procrastination tendencies:

  • Inattention makes it hard to stay focused on tasks leading to delaying work.
  • Hyperactivity and restlessness may lead to rushing through or avoiding mentally demanding assignments.
  • Impulsiveness results in distraction by more exciting options and lack of consideration of consequences of putting work off.
  • Disorganisation makes it hard to keep track of responsibilities leading to missed deadlines or forgetting tasks need to be done.

Strategies for Coping with Procrastination with ADHD

If you have ADHD, don’t despair. There are many ways to reduce procrastination by playing to your strengths and finding the right strategies that work for you. Some methods that may help include:

  • Breaking large projects into very small, specific steps and setting mini deadlines. This makes the tasks seem more manageable and achievable.
  • Scheduling highly rewarding activities as rewards after completing tasks. Having something specific to look forward to can provide motivation to get the work done.
  • Creating accountability by studying in groups or telling others your goals. Knowing you have to report your progress to others helps reinforce follow-through.
  • Eliminating distractions and promoting focus via apps, noise-cancelling headphones, etc. Removing disruptions and isolating yourself from distractions reduces temptation to procrastinate.
  • Using productivity timer apps like Pomodoro to assign timeframes for working in short bursts. The timed intervals help maintain attention and energy levels.
  • Organising and prioritising tasks and posting visual reminders like sticky notes. Having a visible, organised plan makes it easier to identify what to work on without getting overwhelmed.
  • Scheduling tasks first thing in the morning when you have more focus and energy. Tackling priorities early prevents putting them off until your energy depletes later in the day.
  • Using medication as prescribed to help manage core ADHD symptoms. Medication can improve focus and impulse control to support starting and persisting with tasks.

The More You Know, the Better You Can Manage

ADHD and procrastination are connected. But knowledge of the factors underlying this connection puts you in a better position to identify triggers and build habits and routines to succeed. Be patient with yourself, celebrate small wins, and keep trying new strategies to find what works to boost your productivity and minimise procrastination.

Seeking guidance from a mental health professional can also help you gain more insight into your procrastination patterns and develop cognitive and behavioural skills to overcome challenges related to ADHD symptoms. There are many resources and support groups available as well to connect with others facing similar struggles and learn what has been effective for them. With persistence and the right approach, it is possible to successfully manage ADHD and procrastination.