Exploring The Relationship Between ADHD And Procrastination
Procrastination generally refers to putting off a task that needs to be completed. While it can be natural for most people to procrastinate occasionally, chronic procrastination may be linked to attention-deficit/hyperactivity disorder (ADHD), a disorder that can make it hard to concentrate and stay on task. Strategies to reduce procrastination can include limiting distractions, breaking large tasks into smaller ones, practicing mindfulness, and seeking ADHD treatment, which may include online or in-person therapy, lifestyle adjustments, doctor-prescribed medication, and support groups.
An overview of ADHD
Attention-deficit/hyperactivity disorder (ADHD) is a condition that can affect people’s abilities to make plans, concentrate, manage tasks, and follow directions. Collectively, these kinds of skills are usually known as “executive functioning,” and having significant challenges with these types of tasks is often referred to as “executive dysfunction.”
ADHD is one of several disorders that tend to be associated with executive dysfunction, along with conditions like autism spectrum disorder, obsessive-compulsive disorder, depression, and dementia.
It’s not yet known exactly what causes ADHD. The disorder may develop due to genetics, environmental factors, or some combination of both. While people with ADHD tend to be diagnosed as children, this disorder can also be found in adults. In fact, some people aren’t aware they have ADHD until much later in life.
ADHD symptoms generally fall into two categories: inattentiveness and hyperactivity/impulsiveness. People with ADHD may experience mainly inattentiveness, mainly hyperactivity, or a combination of both.
If you experience inattentiveness, you may notice that:
- You have trouble with time management and organization.
- You often misplace or forget things.
- You struggle to complete tasks.
- You often “zone out” or get lost in thought, even when other people are talking to you.
- You have trouble following instructions.
On the other hand, if you experience hyperactivity or impulsivity, you might find that:
- You have a hard time sitting still.
- You struggle to wait your turn.
- You often interrupt others or blurt things out without thinking.
- You take frequent or needless risks.
- You often bounce from activity to activity.
Symptoms like these can have negative effects on work, school, relationships, and mental health. These can range from conflicts in relationships to trouble managing daily responsibilities. For those who aren’t aware they have ADHD, negative perceptions like “You just lack self-control,” and “You’re just lazy,” can also contribute to negative emotions, low self-esteem, and mental health disorders like depression and anxiety.
Is there a connection between ADHD and procrastination?
If you have ADHD and often procrastinate, you might wonder if the condition can make you more likely to put off important tasks. Although the answer may depend on the person, procrastination seems to be common in people with ADHD.
In a 2021 study, researchers surveyed 470 people to look for a connection between ADHD symptoms and procrastination. They found that the more intense people’s ADHD symptoms were, the more they tended to procrastinate.
Why do people with ADHD procrastinate? It may be that procrastination isn’t a symptom of the condition itself but a result of other symptoms, like trouble with focus and decision-making. If someone with ADHD is faced with a challenging task, they may have trouble figuring out how to get started, identifying what needs to be done, and staying focused long enough to complete it.
ADHD can also make mentally demanding tasks especially difficult, and those with ADHD usually have a higher risk of getting sidetracked. All these factors can make procrastinating more likely.
Tips for managing ADHD-related procrastination
How can people with ADHD manage procrastination when executive dysfunction may be to blame? While there may not be a single solution, there are a few strategies you can try.
Limit distractions ahead of time
Getting sidetracked can be a common challenge if you have ADHD, potentially leading to procrastination. Before you start working, try to get into the habit of turning off your phone, silencing notifications on your computer, and telling the people with whom you live not to disturb you. Anticipating distractions and getting ahead of them may help you stay on task.
Break up larger tasks
A common barrier to getting started on a project may be not knowing where or how to begin. Consider breaking large tasks into smaller, more manageable steps. In general, there is no such thing as too small. For example, if you know you must read an entire book, you might start by reading just one page. You may find that starting small gives you the momentum to keep going.
Don’t give yourself an alternative
If you know you must do something that you really don’t want to do, limiting your options may help. Try giving yourself a choice: You can wait as long as you want to get started on the task, but you aren’t allowed to do anything else during that time. Eventually, you may grow bored enough that getting started becomes more appealing than doing nothing at all.
Practice mindfulness
Mindfulness can be defined as the act of observing your thoughts and feelings without judging or trying to change them. Over time, this may help you build sustained focus. It may also help you release negative feelings associated with challenging tasks, potentially making it easier to get started. Try starting with an easy goal, like meditating for two minutes each day, and working up to longer blocks of time.
Pair hard tasks with enjoyable activities
If you often leave things for later to focus on immediate rewards, consider how you could make working on hard things more rewarding. This could be as simple as giving yourself a five-minute break for every 25 minutes you work (often referred to as the Pomodoro Technique), but you could also experiment with pairing rewards with the work itself. For example, if you find it hard to exercise, you could try pairing your workout with your favorite podcast or TV show.
Seek treatment
Sometimes, reducing ADHD procrastination can be as simple as treating the condition itself. This may include doctor-prescribed medication, lifestyle changes, educational programs, or support groups. If you haven’t already, consider seeking a professional diagnosis and talking to your doctor about what types of treatment might be right for you.
Therapy is often another key part of ADHD treatment. By working with a licensed therapist, you can learn to reframe the thoughts that cause you to procrastinate and strategize to improve your productivity.
If you often run into challenges with procrastination, you might want additional support between scheduled therapy sessions. With online therapy, you may message your therapist at any time using in-app messaging, and they will generally respond when they can. This may be more convenient than in-person therapy for people with ADHD.
Research has found that online therapy may be effective at reducing procrastination. In a 2017 study, 36 university students received internet-based acceptance and commitment (ACT) therapy over the course of several months. Researchers found that online therapy significantly reduced procrastination for many participants.
Takeaway
ADHD can contribute to challenges with planning, organizing tasks, staying focused, and managing time. Symptoms like these can be collectively described as “executive dysfunction.” Executive dysfunction can contribute to procrastination by making it harder to get started on and manage difficult tasks. Strategies like limiting distractions, pairing hard tasks with rewards, practicing mindfulness, and seeking professional treatment may make it easier to manage ADHD-related procrastination. Online therapy may provide a convenient way to access treatment for those with ADHD.
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