Procrastination is not a time-management problem. We know what to do, we just can’t do it. It’s an issue of self-regulation failure that results from using avoidance as an emotion focused coping strategy. We all use delays throughout our day. Procrastination is voluntary delay of an intending act.
What are Some Tools?
People with ADHD tend to be very visual learners. Meaning the sight of a long winded task list, or a lengthy set of instructions can be very daunting. One way to counteract that feeling of being overwhelmed is by using a visual schedule.
A visual schedule is a tool that helps someone with ADHD easily digest and prioritize their daily lives. It has tasks and activities that can be read quickly, times assigned, who it may affect, and what day it is all happening.
This can be very helpful not only to get lots of lingering thoughts out and organized, but it allows a very active mind to see the bottom line up front. They can see what is in store for that hour, day, week, or month.
Why Do We Procrastinate?
The simple answer to why we procrastinate would be because we don’t want to start a task we don’t like, but it’s not that simple at all. People who are diagnosed with ADHD face similar motivational struggles such as:
- Imbalance of dopamine
- Fear of failure
- Poor time management
- Feeling overwhelmed
- Overthinking
- Inability to transition quickly between tasks
These factors play a collective role in certain diagnosis and can wreak havoc on productivity.
If you struggle with procrastination this isn’t the end of the world. Remember, small intentions on a big task. You just have to get started, and then you can stop. Time is not renewable, you are choosing to stay stuck on the sofa!