Procrastination is an extremely common problem for ADHDers. If you want to find out more about why we procrastinate, this ADDitude article has a good explanation:

This article from Psychology Today talks about the latest studies into ADHD and procrastination. It also outlines some strategies for dealing with procrastination, as suggested from the study:

Logo-Transparent.png

ACCOUNTABILTY BUDDY/

BODY DOUBLING

DO SOMETHING FUN FIRST TO INCREASE DOPAMINE

SET A TIMER FOR SHORT BURSTS OF TIME/

POMODORO TECHNIQUE

USE APPS ON YOUR PHONE

MAKE A CHECKLIST, TICKING OFF ITEMS GIVES YOU A DOPAMINE BOOST

BREAK TASKS DOWN INTO SMALL MANAGEABLE CHUNKS

Screenshot 2021-05-22 at 11.33.06.png

ADHD Unlocked also run weekly "Smash It!" sessions:

"Bust your procrastination! Alternating between Tuesday lunchtime and Tuesday evening sessions, we dare you to commit to a task and do it online with us all at the same time. The time pressure and camaraderie will "smash" through your to-do list in no time at all!"

​​

You can find out more about ADHD Unlocked on our INSPIRATIONAL ADHDERS page.

Screenshot 2021-05-22 at 11.35.40.png

"The Pomodoro Technique is a time management method for students, perfectionists, and procrastinators of all kinds."

I have heard from ADHDers who get on well with the Pomodoro Technique, but if it isn't working for you, this article talks about how it can be adapted for an ADHD brain:

Screenshot 2021-05-30 at 18.43.48.png

Body doubling is increasing in popularity as a way for ADHDers to beat procrastination. Also known as having an 'accountability buddy'. You can find out more in this post.

Dr Hallowell's Distraction podcast featuring Jessica McCabe - talking about body doubling.