For as long as I can remember, procrastination has been my constant companion. The endless to-do lists, the rush to finish things last minute, and the ever-present guilt looming over undone tasks. If you have ADHD, you probably know exactly what I’m talking about. The frustration of knowing what you need to do but feeling like you’re paralysed when it’s time to start. It’s more than just being “lazy” or disorganised—there’s something deeper at play.
But here’s the thing: I’ve found ways to move through it. And not just in a temporary “good week” kind of way, but in a way that’s building lasting momentum. Today, I’m sharing how I finally began to break the cycle of ADHD procrastination and the practical tools that keep me on track.
My Battle with Procrastination
Picture this: I’d set a deadline, get motivated for a hot minute, and then...nothing. Weeks would pass with no progress, until suddenly, panic kicked in because time was running out. Cue the frantic late-night scramble to finish things last minute. And let’s not even talk about the emotional rollercoaster—going from anxious avoidance to guilt and back to another round of promising “next time will be different.”
It wasn’t that I didn’t care about my work or goals. In fact, I cared a lot. But caring didn’t change how hard it was to get started or stay focused. Over time, I realised this cycle wasn’t just a bad habit—it was wired into my ADHD brain.
What’s Really Going On in Our ADHD Brains?
For us ADHDers, procrastination is tied to how our brains process dopamine. Dopamine is the neurotransmitter that drives motivation and rewards us when we accomplish something. But here’s the kicker: our brains don’t get the same rush from everyday tasks that other people’s do.
Instead of feeling motivated by a looming deadline or the satisfaction of checking something off, our brains crave instant rewards. This is why it’s so easy to get sidetracked by more stimulating activities like scrolling through social media, playing a game, or diving into a new hobby instead of focusing on the task at hand. Those quick dopamine hits feel so much better than tackling that boring (but important) to-do list item.
The Turning Point: Understanding How to Work WITH My Brain
What changed for me was realising I wasn’t fighting against laziness—I was fighting against my brain chemistry. Once I understood that, I could stop beating myself up and start working with my brain instead of against it. Here are some of the strategies that have been game-changers for me:
1. Chunking Tasks to Get Mini Dopamine Hits
One of the biggest breakthroughs came when I learned how to break tasks into smaller steps. For a long time, I thought I needed to complete things in one big effort. But that was just too overwhelming. By breaking tasks into micro-steps, I could get a dopamine boost with every small win. Even something as simple as “open the document” or “write the first sentence” became manageable—and gave me the momentum I needed to keep going.
2. Pairing Tasks with Instant Rewards
I started linking tasks with little rewards, like having my favorite snack or watching a quick YouTube video after a focused work session. It’s all about creating a reward loop that my brain actually looks forward to. Over time, I found that I didn’t even need the rewards as much because getting into the flow became its own kind of reward.
3. Time Blindness? Meet Time Blocking and Visual Timers
My sense of time has always been warped. I’m either rushing to finish things or getting lost in something and losing hours without noticing. The solution? Time blocking and visual timers. By setting clear blocks of time for specific tasks, I was able to create a routine that gave structure to my day. And using a timer that visually counts down helped me stay aware of how time was passing without getting lost in hyperfocus.
4. Gamifying My Work to Make It Fun
I realised that if I could turn tasks into a game, I was way more likely to stick with them. Whether it’s racing against the clock, earning points for each completed task, or even just competing with myself, this approach taps into the part of my brain that craves stimulation.
5. Building Permanent Momentum
If there’s one thing I’ve learned, it’s that beating ADHD procrastination isn’t about finding a quick fix—it’s about creating systems that work for you and doing the inner work to understand your brain. By using tools that work with your dopamine system, structuring your time intentionally, and getting the right support, you can move from feeling stuck to building real momentum.
And remember, lasting change doesn’t happen overnight. It’s about making small, consistent tweaks that add up over time. The more you understand how your ADHD brain operates, the better you can design a life that works for it. So, if you’re feeling stuck, start with one small change. Break down a task, set a timer, or reach out to someone who can help guide you. Momentum builds—and before you know it, you’ll be surprising yourself with what you can accomplish.
The Power of Coaching: A Real Catalyst for Change
One of the most transformative aspects of overcoming ADHD-related procrastination is understanding how your brain works and learning how to work with it instead of against it. As a coach who’s been on this journey myself, I know firsthand the power of personalised support. I don’t just offer tips and tricks—I work with my clients to help them understand their unique ADHD brain and develop strategies that fit their specific needs, routines, and strengths. Here’s how coaching can shift the game:
1. Personalised Strategies for Your ADHD Brain
When it comes to ADHD, cookie-cutter advice doesn’t work. Everyone’s experience is different, and the strategies that work for one person might be completely ineffective for another. That’s why I start by helping my clients explore what works for them—their energy levels, interests, and natural rhythms. We dive deep into what triggers procrastination and overwhelm, then reframe those challenges with actionable solutions. By tailoring strategies to their unique needs, my clients learn to harness their strengths and manage their challenges more effectively.
2. Dopamine-Rich Routines that Keep You Engaged
The ADHD brain craves stimulation, so I guide my clients in building routines that tap into that need. This means incorporating activities that naturally boost dopamine and keep them engaged throughout the day. Whether it’s starting the morning with movement, using music to enhance focus, or scheduling short, creative breaks, we design daily habits that help regulate energy and motivation. By structuring routines around what feels rewarding, it becomes easier to stay on task and maintain momentum.
3. Accountability and Consistent Follow-Through
Consistency can be one of the hardest things to achieve with ADHD, especially when it comes to sticking to new habits. That’s where regular check-ins and accountability come in. As a coach, I help my clients stay on track with their goals, offering the support and motivation they need to keep moving forward. Knowing that someone is there to guide, encourage, and hold them accountable creates a sense of responsibility—and over time, this consistency builds not just better habits, but also self-trust. My clients start to see themselves as capable of following through, which is a crucial step in breaking the cycle of procrastination.
Why Coaching Makes the Difference
The truth is, ADHD isn’t something you can “fix” with willpower alone. It’s about learning how to manage it in a way that aligns with who you are. Coaching is powerful because it gives you the tools and personalised insights to understand your brain, break through the barriers that hold you back, and build momentum that lasts. By working together, we identify what works best for you—so you can stop getting stuck and start thriving.
If you’re ready to stop struggling alone and want tailored strategies that fit your unique needs, let’s explore how coaching can help you create lasting change.
Here if you need me,
Charlotte
Comments