Are you struggling at work? Procrastinate? Overwhelmed? Late? NYC ADHD Psychiatrist Scott Shapiro, MD Can- Help. Source-iStock PeopleImages

When ADHD Affects Performance: Six Proven Strategies to Improve Execution

Most of us have struggled with procrastination at some point in our lives. As the deadline approaches, the work seems insurmountable. The thought of not finishing may make us feel panic and shame. This isn’t necessarily ADHD.

However, if you struggle with chronic procrastination along with other challenges of focus, distractibility, and disorganization, you may have Adult Attention Deficit Hyperactivity Disorder (ADHD). 

Case Example

In my practice, I have helped many clients with ADHD who procrastinate. Recently, I saw Donna,* a 42-year-old woman in Midtown who was just promoted to Vice President at a global pharmaceutical company. After the promotion, Donna found it challenging to keep up with her new job duties. She had unrelenting standards for her work that caused her to spend inordinate amounts of time on job tasks, and this made it difficult for her to meet deadlines. Donna’s perfectionism stemmed from feelings of inadequacy and a fear of failure, which, paradoxically, hurt her work performance.

How do I overcome procrastination related to ADHD?

If ADHD is the source of your productivity issues, there are evidence-based strategies that can help you manage the thought patterns underlying your work avoidance and develop concrete steps for meeting your work goals. These tips for overcoming procrastination are designed to help adults with ADHD, but they are also useful for anyone looking to improve motivation and productivity.

1. Break projects into actionable microtasks.

If you have been putting off the work for a sales presentation, writing “create sales presentation” on your list of tasks for the day will probably not entice you to get started. It may benefit you to break your presentation down into smaller, more concrete tasks. Here is a more approachable list of tasks: research client needs and challenges, identify best pitch strategy, write presentation draft, create and insert charts and visuals, and edit.

You can write each micro-task on a timeline—make sure it is realistic—to ensure that you complete them on time. Be sure to describe the task in your calendar with enough detail so you don’t have to remember what it entails. Starting each task with a verb can help you do this. Essentially, you are creating a quasi-instruction manual to complete the project.

As you write your microtasks on a timeline, it will help you visualize the steps needed to complete the project, and you may begin to feel the work is more manageable.

2. Overcome negative thoughts.

When you cannot focus on your work, your inner thoughts may become negative. Your internal dialogue may include negative thoughts such as “I do not know how to do this.” This always happens. I will never finish on time. My teachers were right. I am just lazy. Everyone else knows how to do this but me. This must be perfect. I have to finish it today. It’s already so late!

Replacing these thoughts with more positive, realistic ones can help you manage your anxiety and get started on your work. Some more realistic thought patterns include: My work does not have to be perfect. I am a work-in-progress. Let me draft it and then discuss it with my boss. I will just do 10 minutes of work. I can start with the easiest task.  

Adjusting your automatic thoughts can help you take a more realistic view of your project and work habits, which may help you manage the anxiety that is making it difficult to start.

3. Determine if you need help or resources.

One reason you may find it difficult to complete a project is that you need to address a deficit in your skills or knowledge before continuing. Perhaps you are embarrassed by the approaching deadline and frustrated with yourself for not starting. The first step to completing the project, regardless of whether you meet your deadline, is to correct this knowledge or skill deficit.

If you are working on a presentation, check whether your company has a presentation template or samples you can use as a guide. Perhaps you can educate yourself with a simple Google search, or you might ask someone within your organization for help

4. Overcome perfectionism.

When you are unable to focus on your work, you may not feel like a perfectionist, but there is a growing body of evidence that links perfectionism and productivity issues for people with adult ADHD. Perfectionist thought patterns can be debilitating to your productivity because they lead to indecision about your work.

One common perfectionist thought pattern is to impose unrealistically high expectations on your work, as we saw with my client, Donna. These high expectations do not account for the real-world constraints in which your work occurs, and they make work seem even more intimidating. Another common pattern is putting off work until perfect conditions arise. That may mean waiting until motivation strikes or until external factors, such as timing, are ideal.

Consider writing down all your project ideas without judgment, then spend 5 minutes selecting one. Stick with that idea even though it may be tempting to reconsider. Unfortunately, work is usually done under imperfect circumstances. A useful mantra for perfectionists is, “Done is better than perfect.”

5. Getting past the pain.

This simple tip can be quite effective. We know that starting a difficult task triggers a pain response in the brain. Fortunately, this response will resolve in about 20 minutes. Knowing that the discomfort is only temporary may make it easier to begin working. You can likely tolerate 20 minutes of discomfort.

Some people have success with the Pomodoro method, which involves setting a timer for a 25-minute work session, blocking out distractions, and taking a 5-minute break. There are Pomodoro method browser extensions that include timers and block time-wasting sites during your online work sessions. 

6. Communicate if you will miss a deadline.

When you know you must miss a deadline, tell your colleagues as soon as possible and agree on a new, realistic deadline. (The first tip we discussed may help you determine a more realistic deadline.) This may seem challenging, especially if you feel shame about your productivity, but keep in mind that project deadlines are adjusted every day. Avoid the pitfall of assuming that more time on a project means that you should raise your work standards.

What additional steps can I take to manage chronic procrastination?

If you are struggling to manage chronic procrastination, you may benefit from working with a mental health professional. My client, Donna, and I worked to identify effective strategies to reduce her procrastination. She developed more realistic expectations for her work while still maintaining a high level of performance. Her new perspective made it easier for her to start projects sooner. Within four months of treatment, Donna received a significant bonus, and her supervisor noted a significant improvement in her work in her latest performance review. 

Does ADHD Medication Help With Procrastination?

Many colleagues and patients often ask me if ADHD medication can help with procrastination. ADHD medication treatment can help when procrastination is driven by difficulty starting tasks, mental fog, or distraction. By increasing dopamine and norepinephrine, stimulant medications often reduce the internal resistance that makes initiation feel overwhelming. However, medication works best when combined with structured behavioral strategies that build consistent follow-through.

The Real World

In my practice, I help clients develop personalized, action-oriented plans to calm their minds, get to work, and meet their goals. I use the latest evidence-based treatments in psychopharmacology and cognitive behavioral therapy. As an expert in psychopharmacology, medical psychiatry, and cognitive behavioral therapy, I have a unique background that enables me to provide clients with a comprehensive assessment and an individualized treatment plan that maximizes their strengths and talents.

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

* Names and details have been changed to maintain confidentiality.

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