How to Stop Procrastinating When "I Just Need to Do It" Isn't Working
Stop trying to “just do it”. Unfortunately, people with ADHD, autism, and other neurodiversity are often told they need to "have a better work ethic" or "just do it." This usually doesn't work. Research has shown that having systems and strategies to stop procrastination can be a critical piece of the puzzle that is often missing. Here are some strategies that work well for many people:
Prioritize your to-do list based on time sensitivity and importance. Frequently people procrastinate tasks they don't want to do by doing things that aren't important. Once you "call out" the priority levels of different tasks, it may help clarify what you can eliminate and why you need to start your high priority tasks.
Break down the steps of your tasks. Even if you know how to do something, it doesn't mean your brain automatically breaks down each step. An overwhelming task will seem less daunting once you are only focussing on the first component.
Commit to 10 minutes. Make a deal with yourself that you will start for 10 minutes, and then you can continue or quit. Once the ball starts rolling, you may find continuing to work feels much more doable.
Give yourself rewards. Our brains like rewards. While some tasks may always feel like "the grind," giving yourself something to look forward to on the other side might reduce the urge to run the other way. The reward might be listening to your favorite song, calling a friend, or taking a walk outside.
Use a timer. Choose a start time, and then set a timer five and ten minutes beforehand. Warning alarms can ease you into the task instead of abruptly transitioning.
Have a routine. Just like you may make a bedtime routine to prepare for sleep, make a routine to prepare for tasks that you often procrastinate. Maybe you sit in your favorite chair or make a cup of tea.
Have reasonable expectations. Especially during isolation, we need to evaluate if we are having reasonable expectations of ourselves. If you aren't sure, talk it over with a coach or someone whose opinion you trust. As always, use positive coping strategies.
While these strategies are helpful, many people benefit from plans that are customized to work for them.
Our online ADHD and executive function coaches can help you create a customized plan for you, your employees, or your kids. Schedule a free consultation or learn more at thehowskills.com.
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Best,
Paige Porter
The How Skills
ADHD & Executive Function Coaching
thehowskills.com
hello@thehowskills.com
