May 28, 2023

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How to Stop Procrastinating and Get Things Done with ADHD

3 min read


This earlier wintertime, I returned home fatigued just after a total day of cross-place skiing and muttered just one of the most damaging phrases in my vocabulary: “I’ll do it later on.”

I generally retail outlet my ski boots and ski clothes in the basement. But I was so drained and worn out that the very last detail I required to do was trek down the basement stairs to stow away my gear.

Then I caught myself. Any time feasible, as a lot as I dislike a activity, I do it now, not later, even if it means forcing myself to do the dreaded job.

How generally do we procrastinate and say, “I’ll do it later,” when we seriously have time to do it now?

Why It’s Really hard to End Procrastinating

Many persons with ADHD never know how to end procrastinating. We locate it complicated to complete various mundane and monotonous responsibilities, this kind of as folding laundry, matching socks, paying payments, submitting papers, opening mail, and so on. It’s quick to convince ourselves to tackle them at one more time.

[Self-Test: How Seriously Do You Procrastinate?]

We may well say, “I’ll do it later on,” when we don’t want to do anything at that second — but we never want to do it afterwards, either. We just do not want to do it! We would like the process would mysteriously and magically go away. Often we even encourage ourselves that a activity has long gone absent.

Halt Procrastinating with Magical Imagining

At times our procrastination normally takes the type of magical thinking, in which we visualize that we did a activity we hadn’t. I’m often amazed when I see the unmade bed in my bedroom. “That’s peculiar,” I’ll think. “I considered I made it this early morning!”

Other instances I go away a undertaking for later, return, and the undertaking is still ready for me. I am surprised it was not automagically accomplished!

Following dwelling with ADHD for 78 decades, I have uncovered that if I have to have to get points completed — like cleaning the kitchen — I was the a person who required to do it. I couldn’t magically summon a housekeeping robot to rescue me. Procrastinating can make a very simple chore a lot more complicated and more durable to complete due to the fact a element received shed, recommendations were misplaced, paint drippings dried, damp laundry acquired smelly, or weeds overcome the yard…

[Free Download: 18 ADHD-Friendly Ways to Get Things Done]

Then I ponder why I did not just do the undertaking when it to start with needed to be done.

In the guide Finding Items Done: The Artwork of Anxiety-Cost-free Productivity, creator David Allen describes a “two-moment rule” that states this: If an action will take considerably less than two minutes, do it now. For folks with ADHD, this “two-moment rule” must be modified to a “five-moment rule” to preserve us untold time and irritation since it will just take us considerably more time to re-have interaction in a endeavor we didn’t total the to start with time.

In other words and phrases, really do not “do it later.” Get it carried out now!

How to Prevent Procrastinating with ADHD: Following Measures

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