How I Stopped Beating Myself Up and Finally Tackle Procrastination

For years, my to-do list was a graveyard of “I’ll do it later.” As someone with ADHD traits, autistic sensory issues like noise sensitivity, and a fair dose of anxiety, even simple tasks felt huge. Time to Tackle Procrastination, once again but hopefully for good.

I felt that was myself being lazy but receiving a diagnostic for AuDHD in my late 30s proves that I wasn't, my brain was overwhelmed.

Here’s what finally helped me break the cycle — small, compassionate shifts that you can try too.

(ADHD/Autism Friendly) Version, may not apply to neurotypicals

1. Realising Procrastination ≠ Laziness

My first breakthrough was understanding our nervous system wasn’t "diseased" or "broken" — it was wired differently than over neurotypicals, and most likely overloaded. Autistic shutdowns, ADHD paralysis, and high-anxiety spirals all look like procrastination from the outside. They’re actually a self-protection mode.
Now, instead of scolding myself, I remind myself: “Progress over perfection.” Every tiny steps count.

2. Giving My Nervous System a Break

Before pushing through, I pause. Deep breaths, quiet space, noise-reducing headphones. Sometimes I even whisper my little mantra, “no more social battery,” to remind myself I’m depleted, not defective. Those few seconds of reset stop the spiral from growing.

3. Making Tasks Ridiculously Small

I break tasks down until they’re almost silly: “Open laptop.” “Name the file.” “Write one line.” It sounds trivial, but it lets my brain sneak past the overwhelm gatekeeper. And I celebrate micro-wins — a sip of tea (while it's still hot), a walk, or rubbing my thumb through the pin on my desk that says “your feelings are valid” as a physical cue to shift my inner dialogue.

4. Getting Support Outside My Head

Timers, body-doubling, checklists, or a friendly facetime reminder session help me start.  ADHD and autistic brains thrive when tasks are concrete and shared. My anxiety eases when there’s structure. Externalising support isn’t weakness — it’s scaffolding.

5. Talking to Myself Kindly

This was the hardest part. My old inner voice was brutal: “You’re a mess.” Now I catch that and reframe: “Life is hard, but I’m still here.” Those gentle words have changed everything. Small affirmations, tiny rituals, and visual reminders keep me on my own side.

Closing Hugs from this AuDHDer

If you’ve been stuck in “I’ll do it later” and self-loathing mode, you’re not lazy — you’re overwhelmed. Whether you’re ADHD, autistic, anxious, or all of the above, a kinder approach works better than self-punishment. Tiny steps, nervous-system breaks, or self-approval can help you slowly tackle procrastination — and feel human again.