What are some ways to support challenges with procrastination?
Creating rewards has been shown to boost productivity in adults who have ADHD. Make plans to reward yourself after you’ve completed the tasks, like planning free time to socialise, saving money for something you want to buy, or watching a movie.
Doing a quick session of mindfulness can boost motivation to complete a task you usually procrastinate. Mindfulness allows you to tune into what's going on in your mind and body, which can help you to identify why getting started might feel difficult. You might like to try our Mindful Break for Getting Started.
Some psychologists believe that procrastination is about avoiding the uncomfortable thoughts and feelings associated with a task, rather than the task itself. Wanting to avoid these thoughts and feelings is normal. However, these thoughts are not rules that we have to follow or listen to. Acknowledging them as thoughts can help you stop getting caught up in them. One of the ways you can do that is by restating a thought by first saying “I’m having the thought that…” and singing in a funny voice. This can help you move beyond the thought or feeling and get to your task.
Think about your values in life, guiding you like a compass. These are long-term directions, or ways you want to live your life. A value might be ‘family’ or ‘education’. When you’ve thought about your values, think about short-term and long-term goals (things that can be achieved) that can support you to live in line with this value. How is procrastination affecting these goals? Use your values and goals as a reminder to boost motivation. Remember what you’re working for and how you want to live.
A psychologist can help with finding motivation to get started and exploring your thoughts and feelings. Read more about the role of the psychologist in the Adult ADHD Clinics by clicking this link here, which will take you to the app’s page about Psychologists.
What are some ways to manage it?
Creating rewards and consequences has been shown to boost productivity in adults with ADHD. Make plans to reward yourself after you’ve completed the tasks, like planning free time to socialise, saving money for something you want to buy, or watching a movie.
Some psychologists believe that procrastination is about avoiding the uncomfortable thoughts and feelings associated with a task, rather than the task itself. Wanting to avoid these thoughts and feelings is normal. However, these thoughts are not rules that we have to follow or listen to. Acknowledging them as thoughts can help you stop getting caught up in them. One of the ways you can do that is by restating a thought by first saying “I’m having the thought that…” and singing in a funny voice. This can help you move beyond the thought or feeling and get to your task.
Think about your values in life. These are long-term directions, or ways you want to live your life. A value might be ‘family’ or ‘education’. When you’ve thought about your values, think about short-term and long-term goals (things that can be achieved) that can support you to live in line with this value. How is procrastination affecting these goals? Use your values and goals as a reminder to boost motivation. Remember what you’re working for and how you want to live.
A psychologist can help with finding motivation to get started and exploring your thoughts and feelings. Read more about the role of the psychologist in the Adult ADHD Clinics here.
