If you set goals to change something this year, there’s a good chance that you’ve already given up on them and you’re probably kicking yourself. No judgment. I know you had good intentions and the desire to change, but if you have ADHD, you have a tendency to procrastinate and not do the things you need to do to reach the end goal.

Some examples – you want to:

• Get your finances in order – but you procrastinate on paying bills or doing your taxes.
• Complete home projects – but you procrastinate the planning, purchasing, or getting started.
• Make healthier choices – but you procrastinate on exercising or getting to bed earlier, etc. 

If you have ADHD, you often do everything and anything but what you’re supposed to do which can cause a negative emotional circle. 

Here’s how it works: You’re stressed and anxious about what you’re supposed to do which tanks your energy and motivation. That gets you to procrastinate. Which naturally adds more stress and upset, and lowers your energy even more which results in self-blame and criticism which…you get the picture.

Well, guess what? Beating yourself up because you procrastinate doesn’t help. We’re dealing with ADHD and procrastination here! Shame and blame won’t pop you into action. You’ll accomplish more with a different approach.

The trick to stop procrastinating is to shift your thinking. Instead of dropping into shame and frustration when you’re doing everything but what you need to do, I want you to shift into investigation mode.

Getting frustrated with yourself doesn’t change anything with ADHD. Investigation and action do.

How To Stop Procrastinating with ADHD

STEP ONE

Where do you start? Investigate your procrastination conversations. These are those convincing little voices in your head telling you to put off what you know you need to do. Your procrastination conversations are expert cheerleaders for avoiding what you know you need to do.

The next time you have something to do, pay attention to the comments and excuses. I find most ADHD adults have a running dialogue going on in their brain. Especially when they procrastinate. 

ADHD procrastination conversations are like that bad friend you had when you were a kid. You know, that kid that got you in trouble and then ran away and avoided the consequences when you got caught.

Noticing what that voice says is step one to stop falling for its excuses. Until you start to notice your ADHD procrastination conversations, you won’t be able to push past them.

(Occasionally, I’ll have an ADHD coaching client who doesn’t hear the words but experiences more of a feeling. If that’s you, notice the feeling instead of the conversation.)

STEP TWO

Your next step is building your awareness around which procrastination conversation you’re hearing. Because what is said determines what action to take.

We are going to talk about procrastination conversations next, but for today, focus on those voices (or feelings)!