ADHD and Procrastination: 13 Proven Tips from My Coaching Practice

Procrastination, or, as I like to call it, “chronic postponing,” is probably one of the biggest struggles I see as an ADHD coach. And let’s be honest: who among us with ADHD doesn’t know that feeling? We want to start, desperately even, but something inside us just won’t let us. The reasons vary: lack of motivation, boredom, overwhelm, perfectionism, or fear of falling short of our own expectations.

I’ve battled procrastination for as long as I can remember — not only with big things like exams or job applications, but also with the small, everyday stuff. One story still makes me laugh (and cringe) to this day:

A friend once lent me a record. All I had to do was copy it onto a cassette (yes, this was back in those olden days 😊). Sounds simple, right? Wrong. First, it took me weeks just to buy a blank tape. Once I finally had one, the record sat in my room for ages because I just couldn’t get myself to put it on. At some point, it slipped out of its sleeve and ended up under my stereo, collecting dust for two months. By the time I returned it, it was scratched, unplayable, and I had to buy a replacement. My pocket money gone, my friend upset and me still wondering why on earth such a small task had felt so impossible.

Why is procrastination so common with ADHD?

Science gives us some clues. ADHD is tied to differences in dopamine regulation — the neurotransmitter responsible for motivation, drive, and reward (Volkow et al., 2009). When a task is boring or the payoff feels far away, our brains struggle to “get going.”

Add to that a shaky sense of time (Brown, 2005) — we often live in “now” or “later” with no clear in-between — and even small tasks can feel overwhelming.

And then there’s perfectionism: After so many experiences of “not measuring up,” it sometimes feels safer not to start at all (Sirois & Pychyl, 2013).

But here’s the truth: Procrastination with ADHD is not laziness. It’s a complicated mix of neurobiology, emotions, and lived experience.

13 strategies that actually help me and my clients get moving

There’s no magic fix, but over the years I’ve found strategies that get me and most of my clients unstuck. Not always the same ones, not always right away, but enough that I keep them in rotation and pull them out when I need them. Here are a few favorites:

1. Set a timer (Pomodoro style)

Breaking time into chunks can make a mountain feel like a series of molehills. Twenty-five minutes feels doable, and once I’m in motion, I often keep going. The beauty is that you give yourself permission to stop afterward, which strangely makes it easier to start. Many of my clients tell me that even a 10-minute timer is enough to sneak past their mental resistance.

2. Start ridiculously small

Instead of “write an essay,” I just “open the document and type the title.” When you shrink a task down to the tiniest possible action, it takes away the intimidation factor. It also builds momentum: once you’ve started typing the title, chances are you’ll type the first sentence, too. I often say: Make it so small you cannot not do it.

3. Sit with the discomfort

We often wait for the magical moment when motivation shows up. But in my experience, it rarely does. Instead, I try to “surf” through the first minutes of discomfort. The funny thing? Those awful feelings usually pass faster than I expect, and once they’re gone, I feel lighter and freer. Motivation isn’t the starting line, it’s the finish line we reach after beginning.

4. Do a brain dump

When my head is full of buzzing thoughts, no single task feels possible. Writing everything down even though it might be messy, unfiltered, and chaotic is like clearing clutter from a desk. Suddenly, I have mental space to actually work. Sometimes the dump itself even reveals what really needs doing, because once I see it on paper, priorities become clearer.

5. Use rewards

Rewards are not childish. They’re neuroscience. When I know I’ll get a small treat afterward, my brain registers the task as less threatening. A novel, a Netflix episode, a piece of chocolate: these little dopamine boosts act like stepping stones that carry me forward. And importantly, they remind me that progress deserves celebration, no matter how small.

6. Accountability buddies

ADHD brains love company. Sometimes just having my husband nearby makes it easier to focus even if he’s doing something completely different. Making a pact with a friend (e.g., “we both finish by Friday”) adds structure and pressure in a good way. Online co-working sessions, body doubling, or even texting someone your progress can provide the external scaffolding we often lack internally.

7. Change the environment

My desk at home is distraction central. Laundry calls, dishes whisper, the fridge hums… In a café or library, none of that is around, and my brain gets the hint: now we’re working. The environment cues my behavior, which means sometimes the best productivity hack isn’t more willpower but simply moving to a different space.

8. Use sound

Sound is a surprisingly powerful tool. Some people thrive with classical music, others with hip hop, and others with complete silence. For me, nature sounds like rain or forest ambience calm my nervous system and give my brain something soft to latch onto. Experimenting with audio environments can help you discover what makes your focus click into place.

9. Deadlines

Tasks without deadlines drift endlessly into “later.” Creating structure by setting my own deadlines (and actually writing them into a calendar) gives me a sense of urgency. Better still: telling someone else about the deadline. The accountability adds stakes that often flip a switch in my brain.

10. Pair tasks

I hate folding laundry, but folding laundry while listening to a podcast feels almost enjoyable. Pairing something boring with something pleasant gives the brain just enough stimulation to push through. It’s like tricking our system into thinking, hey, this isn’t so bad after all.

11. Temptation bundling

This is pairing, but more intentional. I only let myself indulge in a treat (like my favorite chocolate) while doing a dreaded task. Suddenly, my brain looks forward to it instead of resisting. The key is that the reward has to be genuinely motivating — e.g., not any type of chocolate, but your favorite dark chocolate from the health food store.

12. Scheduled procrastination

Sometimes fighting procrastination makes it worse. So instead, I plan it. I tell myself: “Okay, 15 minutes of guilt-free procrastination with a timer and then I start.” Ironically, the permission removes the rebellion, and by the time the timer rings, I’m often ready to go.

13. Reverse to-do lists

Instead of tracking what I haven’t done, I list what I have done. Even tiny things: “answered email, took out trash, made tea.” Seeing progress builds momentum, and momentum makes starting easier. This works especially well on days when my motivation is low and my confidence is even lower.

It’s not about perfection — it’s about strategies

Procrastination is a lifelong companion for many of us with ADHD. But it doesn’t mean we’re doomed to be controlled by it. What really matters is building a toolbox of strategies that we can reach into when we’re stuck. Some days the timer works, some days only chocolate does, and some days it’s an accountability buddy that saves the day.

What’s important is to keep experimenting. ADHD brains crave novelty, which means that a strategy that failed yesterday might be the one that clicks tomorrow. The key is not to give up after one attempt but to keep rotating through your options until something fits.

And if you feel like you’ve tried everything and nothing sticks? Please know you don’t have to do this alone. Sometimes having a guide, a coach, or even just someone who understands the ADHD struggle can make all the difference. Book a discovery call if you feel overwhelmed - and we can figure it out together!

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