The Relationship Between ADHD and Procrastination

If you have ADHD, then you've probably found yourself struggling with procrastination—it seems like you're constantly putting off important tasks until the last possible moment, leaving you scrambling under the pressure to get things done. Everyone procrastinates sometimes, but the characteristics of ADHD—like distractibility and problems with executive functions— can make it a particularly challenging problem.

It's not about low interest or lack of willpower. Instead, it all boils down to how the ADHD brain functions, including differences in executive function and motivation.

Procrastination involves delaying a task or decision that needs to be completed by a specific deadline. When we are faced with a task that we just don't want to do, many of us will put it off until tomorrow, setting it aside until we feel less overwhelmed with all our other responsibilities or simply waiting until we have more energy to tackle the task on a new day.

However, it becomes more of a problem if you find that you're putting off these tasks again and again, and never getting to them "later." This appears to happen quite often in people with attention-deficit/hyperactivity disorder (ADHD) for a variety of reasons.

This article discusses why people with ADHD tend to procrastinate and the impact it can have on their lives. It also covers some of the different ADHD symptoms that contribute to procrastination.

The Link Between ADHD and Procrastination

ADHD is a neurodevelopmental disorder that leads to symptoms such as inattention, impulsivity, and hyperactivity.  According to the Centers for Disease Control and Prevention (CDC), 9.4% of children have been diagnosed with ADHD.

While the condition is most frequently diagnosed during childhood, it can affect adults as well. The National Institute of Mental Health (NIMH) suggests that the prevalence of ADHD among adults is 4.4%. However, it is not uncommon for adult ADHD to be undiagnosed and untreated.

People procrastinate for *many* reasons. Sometimes, we just feel like doing something else that we find more interesting. For people with ADHD, procrastination is often strongly influenced by the ADHD traits.

Inattention Can Play a Part

The problem with attention that accompany ADHD can often lead to procrastination. In one study, researchers expected procrastination to be connected to impulsivity but found that it was connected only to inattention.

It Acts as a Coping Mechanism

Putting things off also serves various purposes for people with ADHD. For example, some research indicates that procrastination often serves as a compensation strategy for teens and adults who have ADHD. When faced with a challenging task, procrastination offers them a way to stop dealing with an unpleasant problem that they may feel is too difficult for their abilities.

In other words, because it feels too overwhelming to deal with in the moment, people with ADHD sometimes cope by just not dealing with it. Putting it off minimizes stress in the short term, even though it ends up creating even more stress in the future.

Deficits in Executive Function Are Often to Blame

The factors that contribute to procrastination are complex and varied, but problems with executive functioning often play a key part.

When confronted with a task, people with ADHD may struggle to make decisions about how to begin and how to monitor their progress. They might leave the task momentarily only to get distracted by something else. All of these factors mean that tasks keep getting put off, sometimes until the last minute. In other cases, they might not get done at all.

Effects of Procrastination With ADHD

Chronic procrastination. tends to become a *real* problem for many adults with ADHD. This type of procrastination can cause bit challenges at work when job responsibilities aren't completed until the last minute.

It can also cause financial stress at home when balancing the checkbook is constantly delayed or when bills are paid late. It can also cause problems in relationships when you continue to put off others, making them feel unimportant.

Procrastination can also lead to negative moods and emotions and low self-esteem. This failure to complete tasks can lead to feelings of frustration, guilt, and shame. Such painful emotions can create a vicious cycle; because you don't want to deal with those emotions, you end up putting off tasks even more.

Researchers suggest that helping people address procrastination may be helpful for reducing some of the negative internalizing emotions that sometimes occur in ADHD such as guilt, sadness, shame, depression, and anxiety.

Factors Contributing to ADHD-Related Procrastination

There can be a number of ADHD-related factors that lead to chronic procrastination, including distractibility, forgetfulness, disorganization, and problems with prioritizing, sequencing, and time management.

Here are some of the factors that can be at play in the relationship between ADHD and procrastination.

Problems Getting Started

For an adult with ADHD, just getting started on a task can often be very difficult, particularly if that task isn't intrinsically interesting. When you're so distracted by outside stimuli, as well as internal thoughts, it can be hard to even make it to the starting line.

Getting Sidetracked

Once you finally do get started, you may find that you quickly become sidetracked by something else more interesting, so your original task gets further delayed. It can be very difficult when you have ADHD to regulate your attention.

Once you're able to get your attention focused on a task, you may find that it's hard to sustain that attention as your mind wanders. It can be hard to stay alert, motivated, and on track when you aren't very interested or stimulated by the task at hand.

At that point, you either feel so much pressure that you are unable to motivate yourself to finally get started and complete the task, or you get stuck, not completing the task at all and having to face the consequences.

Last-Minute Propulsion

Interestingly, for some people with ADHD, putting off things until the very last minute can create an emergency-type situation—an urgency of sorts—that helps propel them forward to successfully get the job done.

The ​fast-approaching deadline (and the immediacy of the negative consequences that will follow if the deadline isn't met) may help them to focus and complete the task.

Inevitably, these last-minute rush jobs tend not to be as high quality as they might have been without such procrastination.

Sense of Paralysis and Feeling Overwhelmed

On the other hand, you may experience a painful sense of paralysis when faced with a task or project—wanting to get started, but unable to make progress forward in any manner.

You may have a crushing sense of pressure. As much as you know that you need to get the job done, you just can't get moving.

Impaired Sense of Time

Sometimes, it's the impaired sense of time that leads to problems with getting tasks started. If you have trouble estimating how long it takes to complete a task, you might put the task off, thinking you're still allowing enough time to get it done.

Fear of Failure

Sometimes there can be so much anxiety associated with starting a task that those feelings create an even greater obstacle. The fear of not doing the task correctly, fear of imperfection, and fear of failure can all add to procrastination.

Tips to Manage Procrastination With ADHD

Although there's a link between ADHD and procrastination, this doesn't mean that someone with ADHD has to continue to procrastinate. Here are a few tips for managing procrastination when you have ADHD.

• Break larger tasks into smaller ones. This helps keep the tasks from feeling too difficult. If you want to clean a closet, for instance, instead of tackling it all at once, you might do the top shelf one day, the clothes on the hanging rack another day, and everything on the floor on a third day.
• Create a reward. If you're putting off doing something because it is tedious or boring, come up with some type of reward that you'll get once you get it done. This can help you push through the negative emotions that are causing you to procrastinate because you know that something good lies on the other side.
• Limit distractions when performing tasks. Since procrastination can be a result of having your attention diverted while working on a task, try to limit the number of distractions that may pull you away. Silence your cell phone and turn off the television when working on the task. Also, let others around you know that you don't want to be disrupted.
• Seek professional help. Research has found that engaging in acceptance and commitment therapy (ACT) helps reduce procrastination in people with ADHD. ACT involves learning how to accept negative thoughts or circumstances while also committing to healthier behaviors.
  

Takeaways

ADHD and procrastination often go hand in hand. Recognizing the relationship that exists between the two is helpful for understanding how they interact. It's also a good first step to finding ways to ultimately overcome your tendency to procrastinate.