ADHD and procrastination often go hand-in-hand, partly due to executive dysfunction resulting in poor time management, disorganization, and distractibility. These symptoms can leave a person feeling overwhelmed by tasks, contributing to the tendency to procrastinate starting or finishing projects. Those with ADHD may also worry about facing criticism or rejection based on their performance, furthering task avoidance.
Online Psychiatry For ADHD Covered By Insurance
Talkiatry can match you with a real psychiatrist who takes your insurance and is seeing new patients. They’re in-network with major insurers and offer medication management. Get started with a short online assessment
What Is ADHD?
Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that impacts attention, impulse control, and activity levels. ADHD symptoms are evident across two or more settings and affect the capacity to execute daily tasks at home, work, and school. ADHD falls under the neurodiversity umbrella, and symptoms can vary significantly depending on the type of ADHD, individual, and environment.
Below are common symptoms of ADHD:
- Visible restlessness
- Impulsivity
- Limited or poor concentration
- Forgetfulness
- Frequently interrupting others
- Excessive talking/ talking out of context
- Disorganization
- Avoiding or resisting tasks that require significant mental effort
- Making careless mistakes
- Inability to stay seated (in school)
- Difficulty waiting their turn
What Is ADHD Procrastination?
Many people with ADHD struggle with procrastination, which refers to prolonging or delaying a specific task with a designated deadline. ADHD procrastination can cause problems at work or school and exacerbate emotional distress, low self-esteem, and relationship problems. People with ADHD often procrastinate due to difficulties with focus, executive function, and disorganization.
Is Procrastination a Sign of ADHD?
Procrastination is a relatively universal phenomenon and is not inherently indicative of ADHD. Those with ADHD do not exhibit one specific symptom- they experience a cluster of persistent hyperactivity, inattentiveness, or both. Procrastination can be a sign of ADHD, but individuals should consider the fuller context of behavioral functioning before assuming a diagnosis.
Types of ADHD Procrastination
Procrastination comes in different shapes and sizes, but people with ADHD may follow predictable patterns. For instance, some people identify more with intense perfectionism, which causes them to delay things to avoid making mistakes. Others might procrastinate because they struggle to organize their tasks efficiently and feel overwhelmed by the notion of getting started.
The types of procrastination in ADHD include:
- The focus finder: The focus finder needs to see the big picture, as they feel overwhelmed by the little details. They need a clear understanding of their end goal.
- The dopamine seeker: Dopamine seekers feel they need a surge of motivation or excitement to begin a task. They often require having some fun before buckling down to work.
- The emotionally exhausted: The emotionally exhausted procrastinator feels bogged down by their own emotional distress associated with completing a task. Anger, anxiety, guilt, or shame can impair their ability to start.
- The deadline driver: A deadline driver works best under pressure. They may not start a task until the deadline is looming.
- The paralyzed perfectionist: Paralyzed perfectionists must obtain ideal conditions before approaching a task. They also fear failing, which can affect their ability to focus.
Why Do People With ADHD Procrastinate?
ADHD procrastination is a common challenge for those with the condition. Many may wonder, “Why do I procrastinate so much,” but the relationship between ADHD and task avoidance is a bit complex. In short, procrastination may stem from various factors, such as emotional dysregulation, low dopamine levels, and even fears of rejection. Determining the underlying cause can help individuals develop tools for combating procrastination before they experience negative impacts.
Below are 10 possible reasons why people with ADHD procrastinate:
1. Dopamine Deficiency
Some research suggests dopamine deficiency in individuals with ADHD might explain some of the relationship between procrastination and ADHD. Dopamine is associated with reward and pleasure, and low levels can make completing uninteresting tasks feel impossible.
Without the intrinsic motivation to start or finish a project, those with ADHD are likely to put dull responsibilities off until the last minute. Instead, they seek dopamine-boosting activities that are inherently enjoyable and pleasurable.
2. Emotional Dysregulation
If you frequently think, “I procrastinate too much,” you may struggle with emotional dysregulation. For example, shame, embarrassment, or even guilt may play a role in procrastination for individuals diagnosed with ADHD.
Lacking the ability to regulate and manage these negative emotions can contribute to procrastination, as individuals feel unbalanced and overwhelmed. They may avoid important tasks to reduce the risk of further emotional distress or rejection. Sometimes, not starting a project is easier than dealing with the potential feelings associated.
3. Time Blindness
Time blindness affects the ability to measure the passing of time or determine how much time to dedicate to a task. Because of these difficulties, individuals with ADHD may lose track of time when assigned a project or responsibility. They may fail to recognize the urgency as the days pass or deadlines approach, leading to procrastination.
4. Paralysis
ADHD paralysis is the experience of being immobilized when overwhelmed. When stuck in paralysis, simply taking care of oneself can seem impossible. As a result, individuals with ADHD feel unable to start or complete tasks, even if these activities are enjoyable. Paralysis can worsen procrastination in the case of monotonous or uninteresting responsibilities.
5. Lack of Focus
Difficulties with focus is a primary symptom of both hyperactive and inattentive ADHD. Chipping away at each step can seem impossible when focusing on a challenging task. In these cases, procrastination can be easier than getting started. This lack of focus also comes from feeling overwhelmed by the constantly accumulating responsibilities.
6. Disorganization
Struggles with disorganization can undoubtedly lend a hand to procrastination. Working on a task can feel daunting when emotionally scattered. Subsequently, people with ADHD may struggle to prioritize gathering the support, resources, or tangible items needed to complete various assignments. This scramble can further magnify procrastination tendencies.
7. Overthinking Things
Chronic procrastination in ADHD sometimes results from the tendency to overthink or over plan a situation. Some people with ADHD feel incapable of shutting off their brains. As a result, they constantly obsess about potential scenarios or ruminate about past events that went wrong. This mental chatter can make finding and sustaining motivation challenging.
8. Low Energy Levels
People with ADHD may experience low energy levels throughout the day, possibly due to poor sleep patterns, insomnia, or reliance on caffeine. Likewise, stimulants (a common medication for ADHD) can lead to a drop in energy levels once their effects taper.
9. Hyperfocus
Sometimes, extreme procrastination is a result of hyperfocus. Hyperfocus refers to grappling with a preferred specific task and experiencing distress when transitioning to something else. Individuals with ADHD may lose themselves in a project, only to procrastinate and forget about other responsibilities or deadlines.
10. Fears of Failure
ADHD task avoidance sometimes speaks to patterns of fears of failure. Many people with ADHD can recount experiences of feeling inadequate for seemingly disappointing others. Therefore, they might naturally worry about repeating history, which can cement themes of perfectionism, intense self-scrutiny, and procrastination.
Get Help For ADHD
Talkiatry can match you with a real psychiatrist who takes your insurance and is seeing new patients. They’re in-network with major insurers and offer medication management. Get started with a short online assessment
Inflow App – Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial
Impacts of ADHD Procrastination
Procrastination in ADHD is not always a problem, especially for people who tend to thrive under pressure. However, chronic procrastination often perpetuates anxiety and low self-esteem. Logistically, task avoidance can affect academic and workplace performance and cause relationship issues.
Possible complications of ADHD procrastination include:
- Low self-esteem: People generally feel poorly about themselves when they struggle with procrastination. The guilt, shame, and self-loathing may negatively affect self-esteem.
- Internalizing symptoms: Some people with ADHD internalize their procrastinating tendencies and assume they are inferior to others. Negative self-talk can diminish confidence and self-worth.
- Financial stress: Procrastination can lead to logistical issues, including not paying bills on time, failing to budget, or other financial consequences.
- Relationship problems: Others may get frustrated by procrastination tendencies when forgotten tasks affect their everyday life (i.e., not doing the dishes, not cooking dinner, etc.).
How to Manage ADHD Procrastination
Individuals can learn to manage ADHD and procrastination with therapy, lifestyle changes, and sometimes medication. For example, taking frequent breaks when working on difficult tasks can help reduce mental strain and overwhelm. For long-term solutions, consider seeking accommodations at work or school to gain additional support. Overcoming procrastination with ADHD is possible with effort and self-improvement.
Below are tips for coping with ADHD procrastination:
- Use organization tools: Planners, lists, and sticky notes can be beneficial, especially for those prone to disorganization and forgetfulness. Place these reminders in specific places throughout your house, workspace, or locker at school. Doing so can help you stay on track and organized.
- Use the body doubling technique: Some individuals with ADHD might benefit from ADHD body doubling. Having someone present with them as they approach challenging tasks can improve motivation and accountability, which might otherwise impede task completion.
- Spend time with neurodivergent people: Other neurodivergent people will understand your struggles with procrastination. Consider looking for local support groups or ADHD-specific activities. Finding this support network can offer opportunities to learn positive coping and management skills.
- Seek accommodations: Self-advocacy is important when living with ADHD. For example, explain your challenges to a supervisor or teacher and request more flexible work hours or deadlines. All of these factors can improve job or academic sustainability.
- Create a reward system: Incentivizing yourself can help instill a sense of motivation. For example, reward yourself with your favorite show after studying for an hour.
- Limit distractions: As much as possible, try to reduce or eliminate distractions when working on necessary tasks. Put your phone in the other room and ask others not to disturb you.
- Break up tasks: Instead of tackling one massive assignment at once, create several mini-goals to make the end goal feel more manageable.
- Practice mindfulness: Mindfulness can help reduce stress and boost self-esteem to reinforce productivity.
- Avoid multitasking: Many people with ADHD struggle with juggling multiple tasks, so strive to focus on completing one task at a time.
- Incorporate physical activity: Exercise helps you release pent-up energy so you feel more focused. In turn, you may feel more equipped to start an important task.
- Practice self-compassion: Self-compassion refers to treating yourself with kindness and patience. You will make mistakes in life, so treat yourself gently when you do.
ADHD Management Tools
Inflow App is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain and build lifelong skills. Free Trial
When to Seek Professional Support
Consider seeking professional support if you struggle with emotional or occupational challenges because of ADHD and procrastination. Finding a neurodiversity-affirming therapist specializing in ADHD is a good start. You can also search an online therapist directory or online therapy platform to locate a good fit.
Therapy for ADHD Procrastination
Therapy can help people struggling with ADHD procrastination and other ADHD-related struggles. In addition, many people with ADHD also have co-occurring mental health conditions like depression, anxiety, PTSD, and substance use disorders. Treatment can be valuable for improving overall emotional well-being and functioning by offering a supportive environment to process your feelings and achieve goals.
Below are therapy options to help with ADHD procrastination:
- Cognitive behavioral therapy (CBT): CBT for ADHD can help individuals explore the negative thoughts/beliefs associated with procrastination. Targeting these thoughts and identifying alternative responses can assist in addressing procrastination habits.
- Dialectical behavior therapy (DBT): DBT implements interventions in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills can target procrastination, self-esteem, and productivity.
- Occupational therapy: Occupational therapy can help individuals with ADHD develop new coping skills for managing stressful situations that lead to procrastination.
- Parent training: Parent training teaches parents how to support their children with ADHD. This approach can reinforce positive behavioral management, which can effectively help the entire family system recognize and cultivate the child’s strengths.
Medication for ADHD Procrastination
Medications specifically aimed to treat ADHD procrastination do not exist. However, certain stimulants or non-stimulants can help target symptoms of restlessness, poor concentration, and impulsivity that fuel procrastination.
Below are medication options to help with ADHD procrastination:
* This medication has a black box warning, the most serious kind of warning from the FDA for a risk of medication misuse or abuse.
** This medication has a black box warning, the most serious kind of warning from the FDA for a risk of suicidal thoughts and behaviors in certain people. You should talk with your doctor about these risks before starting this medication.
In My Experience
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
ADHD Management Tools
Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial
Online Psychiatry
Circle Medical – ADHD Diagnosis and Treatment. Affordable and accessible ADHD evaluations and treatment, including possible controlled substances medication if clinically appropriate. Diagnosis and prescription over video. Insurance accepted. Same & next day appointments available. Visit Circle Medical
Online Therapy
BetterHelp Get support and guidance from a licensed therapist. BetterHelp has over 20,000 therapists who provide convenient and affordable online therapy. Take A Free Online Assessment and get matched with the right therapist for you. Free Assessment
Free ADHD Newsletter
A free newsletter from Choosing Therapy for those impacted by ADHD. Get helpful tips and the latest information. Sign Up
Choosing Therapy Directory
You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today
Do you think you have ADHD?
Answer an evidence-based questionnaire for Circles Medical to learn more. Takes 45 seconds.
Best Online Psychiatry Services
Online psychiatry, sometimes called telepsychiatry, platforms offer medication management by phone, video, or secure messaging for a variety of mental health conditions. In some cases, online psychiatry may be more affordable than seeing an in-person provider. Mental health treatment has expanded to include many online psychiatry and therapy services. With so many choices, it can feel overwhelming to find the one that is right for you.