Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS
Procrastination is one of the most common and frustrating challenges adults with ADHD face. According to NHS England’s report on ADHD services, difficulties with motivation and task initiation are core features of ADHD, not signs of laziness or a lack of willpower. These patterns are closely linked to executive dysfunction, which makes starting, organising and sustaining tasks feel overwhelming.
Why procrastination happens with ADHD
Adults with ADHD often struggle with task initiation, working memory and emotional regulation. The NICE NG87 guideline explains that overwhelm, perfectionism and difficulty prioritising can lead to delays even when someone genuinely wants to get started. A 2025 consultation report from NHS Greater Manchester highlights low motivation and forgetfulness as key drivers of ADHD-related procrastination, suggesting that these are neurological differences rather than personal failings.
Practical strategies that can help
Support from organisations such as Mind UK includes breaking tasks into very small steps, creating external structure and using routines that support momentum. Tools like short work sprints, timers and environmental cues can help bypass overwhelm. The NICE NG87 guideline also recommends CBT-based techniques and behavioural activation to improve task initiation and manage emotional barriers. Many people also find that designing their environment such as reducing distractions can support more consistent progress.
Key Takeaway
Procrastination with ADHD is a recognised neurological pattern, not a personal weakness. With structured strategies, supportive routines and the right psychological tools, many adults find they can reduce overwhelm and build more consistent, achievable habits in daily life.
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.
