Three ways to overcome procrastination with ADHD

Anyone can struggle with procrastination, but those who suffer from Attention Deficit Hyperactivity Disorder can find it even more difficult. The inability to prioritize and focus on tasks can cause stress and delays in deadlines. Some strategies help people with ADHD to tackle procrastination. This blog will explore three practical strategies to boost productivity and overcome procrastination when dealing with ADHD.

Understanding Procrastination in ADHD

It’s important to first understand why procrastination occurs more often in people with ADHD. ADHD can make it difficult to manage time and priorities or maintain focus. Tasks that require sustained attention and organization may become overwhelming. This can lead to procrastination.

Break tasks into smaller steps

overcome procrastination with ADHD

Breaking tasks down into smaller, easier-to-manage steps is an effective way to combat procrastination. People with ADHD can put off a task that feels overwhelming or too complex because they feel overwhelmed. Divide tasks into smaller parts to make it easier to remain engaged and progress.

Example: Breaking down a Research Paper

If you need to write a research report, for example, divide it into smaller tasks like researching, outlining, writing, and editing. You can focus on a smaller task each time and make the project seem less daunting.

Use Time Management Techniques

Individuals with ADHD can benefit from time management techniques. Use tools such as timers, calendars, and alarms to structure your day. Pomodoro Technique can be very effective at overcoming procrastination. It involves short focused periods followed by small breaks.

Try the Pomodoro Technique

Consider setting yourself clear deadlines, even if the task has no external deadline. A sense of urgency will encourage you to begin working on your tasks sooner than later.

Seek support and accountability

It’s not necessary to struggle alone against procrastination. You can overcome procrastination by enlisting the support and accountability of a family member, friend, or coach. Ask someone you can trust to keep track of your progress and share your deadlines and goals.

Join an ADHD Support Group

Explore support groups and therapy options that are specifically designed for ADHD. These resources will provide you with useful strategies as well as a community to help you improve your time management skills and productivity.


It’s common for ADHD sufferers to procrastinate, but this is not impossible. Procrastination can be overcome by individuals with ADHD who break tasks down into smaller steps and implement effective time management techniques. They also seek support and accountability. Be patient and acknowledge your small wins. You can overcome procrastination with the right strategies and determination.