Procrastination can be a real challenge for everyday life, especially for us with ADHD. You can mull, moan, mourn, it’s not uncommon to see people with ADHD going through the procrastination-hyperfocus productive-post hyper focus burnout roller coaster.
After years of practicing, trial and errors, we have discovered some handy tactics that might help. Let's dive into some ADHD-friendly strategies to effectively combat procrastination and get stuff done. 🚀
1. Break It Down into Bite-Sized Pieces
Big tasks can feel overwhelming, leading us to put them off. The trick? Divide and conquer! Break larger projects into smaller, manageable steps. Instead of "Clean the house," try "Tidy the living room," "Organize the kitchen," and so on.
Tackling these bite-sized tasks can make the process less daunting and more achievable. If you don’t tick all boxes today, you can still go to bed not feeling totally unaccomplished.
2. Buddy Up with Body Doubling
Ever notice how working alongside someone can boost your focus? That's body doubling in action. Whether in person or virtually, having a "body double" can create a sense of accountability and help you stay on track. It's like having a workout buddy but for productivity! I was fortunate enough to find my partner and work buddy to be my body double, but if you usually work alone or this is difficult to accommodate, there are several applications where you can find your body double partner online easily.
3. Set Clear, Achievable Goals
Grand yet vague goals can leave us spinning our wheels and lose track of progress, sometimes it’s too distant in the future that one simple set-back can lead to a disastrous interruption, and then the world collapses.
To prevent this from happening, instead, set specific and realistic objectives.
For example, rather than saying, "I'll work on my project," decide, "I'll write the introduction to my report."
Clear goals provide direction and make it easier to get started. Don’t ever ignore the sweet micro-wins.
4. Minimize Distractions
Our ADHD brains are easily sidetracked.
Create a workspace that's free from distractions. This might mean turning off notifications, keeping your desk clutter-free, or using apps that block distracting websites. A focused environment can do wonders for your productivity.
5. Use Timers to Your Advantage
The Pomodoro Technique is a game-changer. Work for a set period (like 25 minutes), then take a short break. Repeat this cycle to maintain focus without burning out. It's amazing how much you can accomplish when you know a break is just around the corner.
6. Reward Yourself
Celebrate your wins, no matter how small. Finished a task? Treat yourself to something enjoyable, like a short walk, a snack, or a few minutes of your favorite game. Positive reinforcement can motivate you to keep pushing forward.
7. Embrace the Two-Minute Rule
If a task takes less than two minutes, do it immediately. Responding to an email, washing a dish, or filing a document—knocking out these quick tasks can prevent them from piling up and becoming overwhelming.
The mind_coconut juice for today:
Procrastination might be a persistent foe in our lives, due to the way ADHDer minds are built differently, we may need to work out a way to live with it.
Remember, it's about progress, not perfection. Celebrate your efforts, be kind to yourself, and keep experimenting with techniques until you find what clicks.
You've got this! 💪
