The individual suffering from ADHD, might struggle with procrastination. Procrastination is the act of delaying or postponing a task or decision, often to the point of causing stress or anxiety. Procrastination can affect many aspects of your life, such as your work, your relationships, your health, and your self-esteem.
But why do people with ADHD procrastinate? And more importantly, how can they overcome it?
Procrastination is extremely common when it comes to ADHD paralysis. It is an illness that comes with its own severe challenges but also various solutions to deal with it to attain a healthy life. There are many reasons why people with ADHD procrastinate, but some of the most common ones are:
- Lack of motivation: You might not feel interested or excited about the task, or you might not see the value or purpose of doing it.
- Lack of focus: You might have trouble concentrating on the task, or you might get easily distracted by other things that seem more appealing or urgent.
- Lack of organization: You might not have a clear plan or strategy for how to start or finish the task, or you might not have the necessary resources or tools to do it.
- Lack of confidence: You might doubt your ability or skills to do the task, or you might fear failure or criticism.
- Lack of reward: You might not have any incentives or rewards for completing the task, or you might not feel satisfied or proud of your work.
These reasons can create a vicious cycle of procrastination, where you avoid the task because it seems too hard, boring, or stressful, and then you feel guilty, ashamed, or anxious for not doing it, which makes you avoid it even more.
However one doesn’t need to worry as there are ways to break this cycle and overcome procrastination. Here are some tips that might help you:
- Set realistic and specific goalsThis way, you can break down a big and overwhelming task into smaller and manageable chunks, and can measure your progress and success.
- Use a timer: Set a timer for a short period of time, such as 15 or 20 minutes, and commit to working on the task until the timer goes off. Then, take a short break and reward yourself with something you enjoy, such as a snack, a game, or a chat with a friend. This way, you can create a sense of urgency and motivation, and you can balance work and play.
- Eliminate distractions: Find a quiet and comfortable place to work on the task, and turn off or put away anything that might distract you, such as your phone, your TV, your social media, or your email. You can also use apps or tools that block or limit your access to these distractions while you work. This way, you can focus on the task and avoid temptation.
- Ask for help: Don’t be afraid to ask for help from someone who can support you, such as a friend, a family member, a colleague, or a coach. You can ask them to remind you of your goals, to check on your progress, to give you feedback, or to work with you on the task. This way, you can feel accountable and encouraged, and you can share your challenges and achievements.
- Be kind to yourself: Don’t beat yourself up for procrastinating. Instead, acknowledge that it is a common and normal behavior that can be changed with practice and patience. Recognize your efforts and accomplishments, no matter how small they are. And celebrate your successes with rewards that make you happy. This way, you can boost your confidence and self-esteem, and you can create a positive association with the task.
Remember that overcoming procrastination is not easy, but it is possible. And it is worth it. By doing so, one can improve their productivity, one’s own performance, their relationships, health, and one’s own happiness. With this approach, one can achieve their goals and dreams. Many people with ADHD experience this kind of mental paralysis, and it is not a sign of laziness, weakness, or failure. It is a result of how your brain works differently from others.
ADHD affects the executive functions of your brain, which are responsible for planning, organizing, prioritizing, focusing, regulating emotions, and controlling impulses. When these functions are impaired, you may have trouble breaking down tasks into manageable steps, setting realistic deadlines, staying motivated, and coping with distractions or negative feelings.
You are not alone in this journey. There are many people who understand what you are going through and who are willing to help you. And there are many resources that can offer you guidance and support. You have what it takes to overcome procrastination. You have ADHD superpowers that can help you succeed. You have creativity, curiosity, energy, resilience, and passion.
ADHD paralysis can be overcome with determination and the right approach. You have the power to change your behavior and your outcomes.
