Why do I procrastinate with ADHD? 

Procrastination is one of the most common and frustrating challenges adults with ADHD face. According to the NHS, ADHD affects planning, organisation, and the ability to follow through on tasks, which makes delaying or avoiding responsibilities more likely. These difficulties are rooted in how the ADHD brain manages attention, motivation, and emotional responses, rather than a lack of willpower. 

Executive function differences 

Executive dysfunction plays a major role in procrastination. Adults with ADHD often struggle with working memory, task initiation, and organisation, making it difficult to know where to start or how to sequence steps. Research from PubMed on ADHD and reward processing shows that tasks which feel too complex or boring can quickly lead to avoidance. Emotional overwhelm and anxiety can also block momentum, as highlighted by UK ADHD taskforce findings. 

Motivation, rewards, and time 

Differences in dopamine pathways mean that the ADHD brain responds strongly to immediate rewards but struggles with delayed gratification. This “delay discounting” effect makes long-term tasks feel less urgent. Time blindness further amplifies procrastination, as future deadlines feel less concrete. The NICE NG87 guideline recognises these patterns as core functional impairments in adult ADHD. 

Strategies that help 

Breaking tasks into small steps, using timers, visual cues, and consistent routines can reduce overwhelm and make starting easier. Techniques like body doubling and behavioural activation can also increase momentum. CBT for ADHD helps address avoidance habits and emotional blocks. Medication may improve motivation and executive functioning when clinically appropriate.  

Private services such as ADHD Certify offer assessments and medication reviews aligned with NICE standards. 

Key takeaway 

Procrastination in ADHD is driven by executive functioning and motivational differences, not laziness. With the right tools, routines, and support, many adults learn to manage procrastination more effectively. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.