Do you have ADHD and Feel Stuck? Seven Ways to Overcome Procrastination
Do you have adult ADHD and procrastinate with projects at work or home? Do you have great ideas and know what you need to do but have trouble getting started?
This is a common experience for adults with ADHD due challenges with focus, sustained attention, distractibility, decision-making, strategizing, and follow through.
Here are seven effective strategies to overcome procrastination with projects.
Talk it out
Find a friend or colleague to discuss possible solutions and specific steps to complete a project. Write down the ideas and steps. Verbalizing and collaborating can help you overcome procrastination and improve your productivity.
Calm Your Nerves
Excessive anxiety often leads to procrastination. A few effective methods to feel calmer include changing your environment, starting with an easier task, or taking a brief walk.
Procrastination can be related to the fear of making a mistake. Rather than working on the final product, start with a rough draft. Next, get feedback form a colleague on this draft. Reassurance can help motivate you to move forward.
Lower the ante
Perfectionism can also lead indecisiveness. You may be seeking the one perfect solution, which often does not exist. Thus, write all of your ideas without judgment and allow five minutes to choose one. Stick with that option even if you have the urge to pick a different path. An important adage to remember is, “Done is better than perfect”.
Find a template
Sometimes, procrastination is due to a lack of knowledge. Finding a template serves both as a guide as well as structure for the project.
Another way to get started on a project is to Google it. Decide in advanced how long you will spend on the search. Your search may provide insights into how others have addressed similar projects.
Break it down
Often, procrastination is caused by the magnitude of the project. Thus, divide the project into smaller steps and write them out on a piece of paper.
These seven strategies for overcoming procrastination have helped many people in my practice and I hope they help you too.