ADHD and Procrastination: Tips, Tricks and a Free Tracker

As someone who has struggled with ADHD and procrastination for most of my life, I know firsthand how frustrating it can be to feel like you're not making progress on important tasks. But over time, I've discovered a few strategies that have helped me overcome procrastination and stay focused on my goals.

1. The first step is to recognize that procrastination is a common challenge for people with ADHD. Our brains are wired to seek out stimulation and novelty, which can make it difficult to stay focused on tasks that feel boring or overwhelming. But once you understand this about yourself, you can start to develop strategies that work with your natural tendencies instead of against them.

2. One thing that has helped me a lot is finding an accountability partner. This could be a friend, family member, or therapist who can help you stay on track and provide encouragement when you need it. Sometimes just knowing that someone else is counting on you to get something done can be enough motivation to help you overcome procrastination.

3. It is also important to be kind to yourself and recognize that overcoming procrastination is a process. You're not going to be perfect, and there will be days when you struggle more than others. Use the “Procrastination tracker” to see where you can make improvements and what things keep you distracted. 

What can I do to help myself overcome procrastination?

• Use visual aids: People with ADHD are often visual learners, so creating a visual representation of your tasks or goals can be helpful. For example, you could create a vision board or use a whiteboard to map out your goals and progress.
  - Get creative: If you find a task boring or unappealing, try to find a way to make it more interesting. For example, if you have to write a report, try writing it in a different format, such as a comic strip or infographic. 
  - Experiment with different environments: Some people find it difficult to work in a traditional office environment, so it may be worth experimenting with different workspaces to find what works best for you. For example, you could try working in a coffee shop, a library, or even outdoors. 
  - Practice mindfulness: Mindfulness practices, such as meditation or deep breathing exercises, can help calm the mind and improve focus. Taking a few minutes each day to practice mindfulness can help you feel more centered and focused.
  - Use technology to your advantage: There are many apps and tools available that can help you stay focused and avoid distractions. For example, there are apps that block social media or other distracting websites while you work. 
  - Use to-do lists. Define and set your daily tasks (but not too many). At the end of the day, check off the tasks that you've managed to accomplish.

I hope this article helps :)

Best regards,

Useful Planner