Three Ways to Overcome Procrastination with ADHD

For many people, Procrastination is a problem. But for those with Attention Deficit Hyperactivity Disorder, it can be even more difficult. ADHD can make it hard to stay organized and focused, which leads to a tendency to delay tasks until the last moment. There are strategies that can be used to help people with ADHD improve their productivity and overcome procrastination. This article will examine three ways to effectively overcome procrastination in ADHD

Understanding Procrastination in ADHD

understanding procractination with ADHD

Before we get into the strategies, let’s first understand why procrastination can be a problem for people with ADHD. ADHD is a neurological disorder that affects executive functions in the brain, such as attention, impulse control, and organization. These executive functions are crucial in managing time and prioritizing work. When these executive functions are impaired, procrastination may become a coping strategy to avoid feeling overwhelmed with the demands of everyday life.

1. Breaking Down Tasks Into Smaller Steps

Breaking tasks into smaller, more manageable pieces is a great way to overcome procrastination in ADHD. The idea is to make the task feel less overwhelming and daunting. Here’s how you can do it:

  1. Start by identifying what you need to do.
  2. Write down what you need to do.
  3. Once you know what your task is, break it into smaller steps.
  4. If your task is to write an essay, you could break it down into smaller steps or subtasks.
  5. Assign a time limit to each subtask.
  6. Setting deadlines for every step creates a sense of urgency and prevents you from putting things off.
  7. You can overcome procrastination by breaking down tasks into smaller, more manageable chunks.

2. Use Time Management Techniques

Individuals with ADHD can benefit greatly from time management techniques. Here are some strategies to consider.

  • Using the Pomodoro Technique which involves completing a task within a specified time frame (typically 25 minutes) and taking a brief break. This method can help you maintain focus and prevent burnout.
  • Use timers, alarms, or smartphone reminders to keep you on track. These external cues are especially beneficial for people with ADHD.
  • Make a list of tasks and prioritize them based on their importance and deadlines.
  • Prioritizing high-priority work can reduce procrastination.

3. Create a Distraction Free Environment

ADHD can make people more prone to distractions. This can lead to procrastination. Consider the following to combat this:

  • Keep your workspace clean and organized to minimize distractions.
  • Technology can be a blessing or a curse to ADHD sufferers.
  • Use apps and tools that help you manage your time and focus. Examples include task managers and website blocking.
  • Multitasking may make you feel like you are getting more done but it can actually reduce your productivity.
  • Focus on one thing at a time in order to avoid distractions and procrastination.


Implementing these strategies can help you overcome procrastination when you have ADHD. By breaking down tasks into smaller pieces, using time management techniques, creating a distraction-free atmosphere, and breaking tasks into smaller parts, people with ADHD can improve productivity and tackle tasks better. Remember that procrastination can be a long-term process. It may take some trial and error before you find the best strategies for you. You can overcome procrastination with patience and persistence.