ADHD and Procrastination: 6 Tricks to Overcome It
Plenty of us discover ourselves procrastinating on occasion. However for people with ADHD, this is usually a widespread downside. ADHD could make it powerful to start out and full duties, which might trigger frustration and overwhelm.
Fortunately, there are methods to assist handle these difficulties. On this article, we focus on six actionable suggestions that can assist you overcome procrastination and stay targeted on what you’re doing.
1. Break Down Duties
Dealing with a big job can appear very daunting, and this will likely trigger us to delay beginning it and even to keep away from it utterly. By breaking initiatives down into smaller, extra manageable steps, we are able to make them much less intimidating. Plus, if you full every small step, you’ll give your self a confidence enhance as you efficiently meet every of your targets!
2. Set Achievable Deadlines
Whereas deadlines are vital, setting unrealistic ones can really make us extra prone to procrastinate. As an alternative of making a single deadline for a mission, take into account assigning a number of smaller ones that you could simply obtain.
3. Keep away from Distractions
Distractions is usually a actual downside if in case you have ADHD. Attempt to keep away from distractions wherever potential by taking a while to determine the issues that distract you and take steps to reduce these. For instance, silencing notifications, in search of out a tranquil workspace, or utilizing web site blockers can all assist to maintain you on monitor.
4. Reward Your self
Constructive reinforcement is an effective way to keep up your motivation on a mission. You might attempt establishing a reward system the place you have fun with a deal with everytime you obtain one thing, irrespective of how small it could appear. Your reward could possibly be one thing easy, akin to having fun with your favourite snack or partaking in a enjoyable exercise.
5. Create a Structured Routine
People with ADHD are inclined to work extra productively after they keep on with a routine. Seize your calendar or diary and take into consideration how you can greatest plan out your days; be sure to put aside particular occasions for work, breaks, and different vital actions.
6. Use Visible Cues
Visible aids, akin to sticky notes, whiteboards, and colourful to-do lists, might help us concentrate on key info and deadlines. However, to get probably the most out of your visible prompts, you should definitely place these helpful reminders in outstanding places the place you will notice them often.
At Pathways Neuropsychology Associates, our staff provides thorough ADHD evaluations and training providers to handle procrastination and different ADHD-related each day challenges that you could be face. Contact us as we speak for extra info.