If you are an Adult with ADHD is it most likely you are a procrastinator. Adults with ADHD tend to put off paying monthly bills to doing housework. Adults with ADHD procrastinate out of fear or they find the task boring or mundane. For whatever the reason, these strategies can help you overcome what you need to do today instead of putting it off for another day.
Break down tasks/projects into chunks – One of the reasons why adults with ADHD procrastinate is because the task/project is so big; they don’t know where to start. When you break projects/tasks down into smaller pieces it becomes more manageable and makes them feel less overwhelmed
Make the Task More Fun- If you find the task/project that you need to get done uninteresting; it is most likely you won’t get it started. If this is the case find ways to make the task/project more interesting. For instance, if you find grocery shopping boring and mundane, make it into a game. See if you can get everything that is on your list without buying things that you don’t need
Get Someone to Hold You Accountable – It is easy for a person with ADHD to feel alone with you problems, however when it comes to procrastination there are people in your life who can help you. Maybe you have a friend who also has problems with procrastination and you two could check up on each other. When you have a task/project that you need to complete, having someone check up on you in intervals is a good way to end procrastination.
Set Deadline– When you have a project/task that you need to accomplish, don’t put it off, give yourself a firm deadline that you must hold yourself to. If you end up wasting time at the beginning of the project/task you may feel more overwhelmed or frustrated in the end.
Take Breaks– When you are in the process of overcoming procrastination, you must learn how to take breaks. If you push yourself to hard you will burn out. After you finish each small task/project, take some time for yourself. If you are the type to take long break make sure that you time yourself so you can go back to what you were doing with no problems.