How Do I Stop Putting Things Off with ADHD? 

ADHD procrastination is a common struggle for many people with ADHD. The challenge often lies in task initiation, getting started on a task can feel overwhelming, leading to delays and a cycle of putting things off. Understanding the reasons behind ADHD procrastination and finding strategies to overcome it can help improve motivation and time management, making it easier to stay on track and complete tasks efficiently. 

For people with ADHD, the difficulty in getting started is often tied to a lack of immediate rewards. Tasks that don’t provide instant gratification may feel less appealing, which can lead to task avoidance. Additionally, the overwhelming nature of big tasks can cause anxiety, making it harder to take the first step. However, there are practical steps you can take to break this cycle and reduce ADHD procrastination. 

How to Stop Putting Things Off with ADHD 

Here are some strategies to help overcome procrastination: 

Break tasks into smaller steps 

Instead of focusing on a big task, break it down into smaller, more manageable parts. This makes the task feel less overwhelming and easier to start. 

Use a timer 

Setting a timer for a short period, like 10 or 15 minutes, can help you start a task without feeling pressured. Often, once you begin, it becomes easier to keep going. 

Create a routine 

Establishing a structured routine can reduce the mental load of deciding what to do next. A set schedule can help you avoid the decision fatigue that contributes to procrastination. 

Set clear rewards 

Tie small rewards to completing tasks. This can provide the motivation needed to initiate tasks and keep moving forward. 

If you’re struggling with ADHD procrastination and need support with task initiation or time management, consider visiting providers like ADHD Certify for expert guidance. 

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Time management and organisation.