Living with ADHD, you’ve probably learned that procrastination is one of the many symptoms that can arise. With ADHD, however, it’s not necessarily related to being lazy or lacking in motivation completely.
Overcoming the procrastination barrier is possible with the right tools and the right approaches. Here are five ways to consider when dealing with yours.
1. Break Big Projects Down to Smaller Tasks
Having big-ticket items on your to-do list can become easily overwhelming and daunting to say the least. Being able to get yourself started, let alone finish a task, gets side railed by procrastination tactics.
Instead of taking on the entire mountain of a project all at once, try breaking it down into smaller, more feasible tasks. By creating a list of task components or mini projects, your list becomes more approachable.
Customize your timeline to spread out your mini tasks throughout your deadline period. Write each one down in whatever calendar you use. One thing that can be helpful is to begin each task with an action verb. Not only does it give you visuals, but it also gives you a motivational sentence to start with.
2. Organize Your Space
When you have ADHD, things like organization, concentration, and planning can all be affected. Each of these is important in task completion, so when one or all are affected, you may experience procrastination.
If your work environment is not conducive to your needs, you may find it can actually fuel your procrastination even more. Optimizing your space can be an enormous help.
First off, if you’ve got clutter or various objects that can become distracting, you should consider removing them. Do you have electronics that overstimulate you rather than help you? Remove the unnecessary ones from your work area. Do you have a scattering of notes and to-do items? Try to compile those items into master lists and organize your thoughts.
Using calendars, planners, lists, or any type of filing system can help you keep things organized.
3. Reward Yourself
When you’ve got a lot on your plate, it’s easy to feel overwhelmed and shut down with ADHD. Sometimes you need a little motivation to help you accomplish whatever needs to be done.
Rewarding yourself is one method to add a little motivation boost to your day. This doesn’t have to be anything related to the task at hand. It can be giving yourself some free time for an activity that brings you joy, purchasing a little gift or treat for yourself, or even a night off with some friends once finished.
The important thing to remember here is that your reward should be given once you fully complete the task. Correlate your reward to the size of the task. For something small, your reward should be smaller. For something large, treat yourself to something a little more.
4. Incorporate Breaks
Powering through any kind of task can be draining on your brain and energy levels. You’re setting yourself up for failure if your goal is to work on a task until it’s finished, especially if it’s long and taxing.
Instead, give yourself a set amount of time you want to work on a task. Once you reach that mark, wherever you’re at progress-wise, take a quick break to let yourself reset. If you’ve got a busy day, try to schedule in break periods throughout the day.
Sometimes a few minutes away will give you the mental refresh needed to resume focus.
5. Find an Accountability Partner
There’s something to be said about the motivation that comes when you simply add a partner to the mix. If you’re struggling with procrastination, find someone to be an accountability partner for you or maybe just this one task.
When you’re held accountable, you’ll find improved performance, a stronger sense of commitment, and greater satisfaction when you complete your task.
Are you struggling to manage your ADHD symptoms? Contact us today to schedule an appointment.
