The 7 Most Effective Strategies to Overcome Procrastination and Adult ADHD

Do you have ADHD and Feel Stuck? Seven Ways to Overcome Procrastination

Do you have adult ADHD and procrastinate with projects at work or at 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 to challenges with focus, sustained attention, distractibility, decision-making, strategizing, and follow-through.

Here are seven effective strategies to overcome procrastination with projects.

1. Collaborate

Find a friend or colleague to discuss possible procrastination 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.

2, Anxiety

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.

3. Feedback

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 from a colleague on this draft. Reassurance can help motivate you to move forward.

4. Perfectionism

Perfectionism can also lead to indecisiveness and procrastination. 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”.

5. Template

Sometimes, procrastination is due to a lack of knowledge. Finding a template serves both as a guide as well as the structure for the project.

6. Google

Another way to get started on a project is to Google it. Decide in advance how long you will spend on the search. Your search may provide insights into how others have addressed similar projects.

7. Steps

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.

To learn more, contact Dr. Shapiro at 212-631-8010 or scott@scottshapiromd.com for a fifteen-minute consultation at no charge.

Dr. Shapiro is an NYC Psychiatrist, specializing in adult ADD and ADHD in midtown New York City.

He provides assessment, treatment, therapy, and medications. In addition, he provides online, video sessions for evaluations and follow-up treatment.