ADHD & Procrastination: The Connection & Tips for Managing

Is Procrastination a Sign of ADHD?

Procrastination can be a sign of ADHD; however, procrastination is also a sign of other mental health disorders, such as depression or bipolar disorder. General struggles with motivation and task completion are also hallmarks of mood disorders as well as ADHD, and it is important to consider that procrastination may be due to other causes aside from ADHD.

It is also important for a person to consider the course of their struggles with procrastination, meaning is procrastination something they chronically struggle with, or is this something that has just started happening recently due to a causal event? Grief and PTSD are examples of event-related circumstances that may otherwise explain procrastination. Since ADHD is a neurological disorder, it is assumed that symptoms are present from childhood rather than the result of a specific event or circumstance.

Why Do People With ADHD Procrastinate More?

Individuals who struggle with ADHD tend to have difficulties with procrastination. However, recent research shows this relationship may be a bit more complex. One study, for example, found that in a group of college students with inattentive type ADHD were more likely to struggle with procrastination than those with hyperactive/impulsive type ADHD.³ Another study found that procrastination was linked to memory difficulties in another sample of adults with ADHD.² This study also supports the conclusion that individuals with inattentive type struggle more with procrastination than those with impulsive/hyperactive type ADHD, as difficulties with memory are part of the inattentive ADHD symptom cluster.

Furthermore, the list of symptoms related to ADHD and procrastination is almost all within the inattentive cluster of ADHD symptoms, except for impulsivity.

ADHD-related issues that increase procrastination include:

1.Dopamine Deficiency & Procrastination

There is a hypothesis that dopamine deficiency in individuals with ADHD might also explain some of the relationship between procrastination and ADHD. Low dopamine levels, the chemical in our brain associated with reward and pleasure, make it extremely difficult, or nearly impossible, for individuals with ADHD to complete tasks they are not intrinsically motivated to complete. Therefore, if a task is not inherently rewarding or pleasurable to an individual with ADHD, they are likely to put it off until the last minute due to their natural predisposition to seek out other tasks and activities that are inherently rewarding and dopamine-producing.

2. Emotional Dysregulation & Procrastination

ADHD is also associated with emotional dysregulation or difficulties regulating and managing emotions. Shame and embarrassment, or even guilt, might play a role in procrastination for individuals diagnosed with ADHD. Many individuals living with ADHD often feel like failures for not being able to meet expectations and deadlines associated with daily life. An individual might experience shame related to their general task avoidance, disorganization, and forgetfulness, which results in procrastination and further avoidance of a given task or activity.

3. Time Blindness & Procrastination

Individuals with ADHD may struggle with time blindness and have difficulty monitoring time and how long it might take to complete a given task. Individuals living with ADHD often have to develop behavioral or compensatory strategies to make up for these deficits with time-tracking and organization. These compensatory strategies may involve consistently using a planner or timer on their phone to keep track of time when completing a given task. While these strategies can be useful, they are mentally exhausting for many individuals and are not always fail-proof.

4. Paralysis & Procrastination

ADHD paralysis, or the experience of being immobilized when feeling overwhelmed with obligations and/or tasks to complete, may also play a role in procrastination for individuals living with ADHD. Avoidance is one-way anxiety can manifest under overwhelming conditions, and individuals with ADHD may be particularly susceptible to feeling anxious and overwhelmed when overloaded with tasks to complete. If task avoidance is a symptom of ADHD that an individual often experiences, this could likely be a causal link to frequent procrastination.

5. Lack of Focus & Procrastination

Difficulties with focus and distractibility are common causes of procrastination in individuals with ADHD. Individuals living with ADHD often have to use compensatory strategies, or behavioral methods designed to assist with organization and task completion, to finish a given task, which usually adds additional time and effort needed to complete that task. For example, an individual who struggles with focus and distractibility may need frequent breaks to complete a task, naturally adding to the time it takes to complete that task compared to a neurotypical individual who does not need to employ these same methods to complete the same task promptly.

6. Disorganization & Procrastination

Individuals living with ADHD also often struggle with disorganization, leading to procrastination. ADHD is a neurological disorder associated with deficits in executive function, or frontal lobe, processes in the brain, such as planning and organization. One metaphor that explains this well is that the executive, or CEO, of the brain in an individual living with ADHD is often very messy and disorganized and does not complete tasks as easily and efficiently as a neurotypical individual would. These global deficits in organization often result in general symptoms of disorganization, one of which can be procrastination. The disorganization is often not intentional and is often confusing to individuals living with ADHD, who might think they have everything under control when their process is disorganized and chaotic compared with neurotypical people.

Impacts of ADHD Procrastination

The consequences of ADHD-related procrastination are often a failure to meet deadlines at work, school, or in relationships. When deadlines are met, it often results from the tremendous effort, anxiety, and stress chronically experienced by someone with ADHD. This can severely affect an individual’s psychological and emotional well-being and contribute to low self-esteem.

How to Manage ADHD Procrastination

Difficulties with ADHD-related procrastination can be managed behaviorally, environmentally, or with medication. Combining all these methods for overcoming procrastination might also be appropriate depending on symptom presentation and severity.

Tips for overcoming procrastination include:

Behavioral Strategies

Compensatory strategies, or developing specific behavioral strategies to manage ADHD symptoms, are effective ways to manage ADHD-related procrastination. An individual living with ADHD might consider building an individualized treatment plan with a therapist who specializes in treating ADHD to cope with these symptoms more effectively.

Specific examples of behavioral strategies include:

• Using organization tools: Using organizational tools such as planners, lists, and sticky notes can be useful specific behavioral strategies for individuals living with ADHD, especially those who are prone to disorganization and forgetfulness.
• Using the body doubling technique: Some individuals living with ADHD might find an ADHD body double or someone willing to sit with them as they complete a specific task that is especially challenging to complete. Having someone else present helps with motivation and accountability, which might otherwise be a barrier to task completion. A body double can do what they need to do, but their presence can help a person with ADHD feel grounded and accountable.

Environmental Strategies

An individual living with ADHD can benefit by working to build an environment that caters more readily to their neurodivergent needs, like finding a job that is manageable and does not make excessive demands of them, building relationships with people who seek to be understanding around their neurodivergent needs as well as consistently setting boundaries and having realistic expectations of themselves when agreeing to complete specific tasks or obligations.

Below are examples of how people with ADHD build a neurodivergent-friendly environment:

• Spending time with people who are neurodivergent affirming: This may seem common sense, but choosing to surround yourself with people who are supportive and accepting of neurodiversity is helpful to individuals living with ADHD. Since self-esteem can often be impacted by ADHD symptoms, relationships with individuals who are critical or judgemental of neurodiversity can add to this problem. Unfortunately, family members, often unintentionally, frequently contribute to this issue for many people living with ADHD.
• Find a job with reasonable expectations and ask for accommodations: It is difficult in our culture to find a job that will not lead to burnout and chronic exhaustion, even for neurotypical individuals. When applying for new jobs, it is helpful to advocate for accommodations when living with ADHD. These accommodations may include frequent breaks during the day to get up from the desk, generally flexible work hours, and realistic expectations around task completion timelines. All of these factors can lead to greater job sustainability for individuals living with ADHD and avoid contributing to feelings of failure and shame individuals living with ADHD often experience struggling to succeed at work and in school.

ADHD Medication

An individual with ADHD might consult a prescribing provider about appropriate ADHD medications for their specific symptom presentation. healthy diet, are all ways individuals living with ADHD can work to mitigate the impact of symptoms in their lives at any point during the treatment process.

Does Adderall Help With Procrastination?

Research has suggested that Adderall can be helpful with procrastination in college students;⁴ however, it is highly recommended that individuals consult with a prescribing provider if interested in an Adderall prescription or medication for any reason, to create an individualized treatment plan and avoid risking adverse side effects from medication misuse.

When to Seek Professional Support

If the consequences of ADHD-related procrastination are causing distress emotionally, occupationally, in relationships, in tasks of daily living, or a combination of all these, an individual must consider seeking professional help. A filtered internet search to find a neurodiverse-affirming therapist specializing in ADHD is a good start. You can also search through an online therapist directory or online therapy platform to find someone who would be a good fit. You can also look for a prescribing provider working with neurodivergent individuals by searching online psychiatrist options to assist with medication management.

It is important to remember that covering the basics of maintaining general healthy practices, including getting regular sleep, exercise, and maintaining a healthy diet, are all ways individuals living with ADHD can work to mitigate the impact of symptoms in their lives at any point during the treatment process.

In My Experience

As a mental health professional specializing in adult ADHD testing, I have often seen procrastination linked to an individual’s experience of ADHD. Many individuals who seek treatment for ADHD have already experienced chronic struggles with procrastination, which have led to occupational, relationship, and academic failures. I am optimistic with a strong, individually constructed treatment plan, willingness to seek help, and readiness for change, these symptoms can improve and even resolve in some cases over time.