We all procrastinate at times. However, ADHD coach procrastination can be a persistent problem for people with ADHD. Procrastination is the act of delaying or postponing a task, often until the last minute, despite knowing that this could create serious consequences. For people with ADHD, procrastination can be a struggle that affects their academic or work performance, their mental health, relationships, and ultimately, their quality of life.
As an ADHD coach, my job is to support people with ADHD and to help them overcome their challenges, including procrastination. One of the reasons why people with ADHD procrastinate is due to their brain’s executive function deficits. The executive functions are a set of cognitive skills that allow us to regulate our thoughts, emotions, and actions to achieve our goals. These skills include working memory, attention, inhibition, and self-regulation.
People with ADHD often struggle with executive functions because of their brain’s neurodevelopmental differences. For example, they might have trouble with initiating tasks, sustaining attention, switching between tasks, or controlling impulses. These challenges can make it hard for them to start or finish a task, to prioritize their time, or to follow through with their plans. As a result, they may delay tasks until the deadline looms, or they may avoid them altogether.
Another reason why people with ADHD procrastinate is due to their emotional dysregulation. People with ADHD often experience intense feelings of overwhelm, anxiety, boredom, frustration, or disinterest. These emotions can interfere with their motivation, confidence, and sense of control, leading them to procrastinate as a way of coping with these uncomfortable feelings. They might engage in activities that provide instant gratification, such as social media, video games, or snacks, rather than pursuing their long-term goals.
So, how can an ADHD coach help someone with ADHD overcome their procrastination habits? First, an ADHD coach can work with their clients to identify the reasons why they procrastinate and to develop strategies to address them. For example, an ADHD coach can help their clients break down large tasks into smaller, more manageable steps, to set realistic deadlines, and to find ways to make the task more engaging or rewarding. By creating a plan and tracking their progress, people with ADHD can increase their motivation and sense of accomplishment.
Second, an ADHD coach can help their clients improve their executive functions by providing coaching, training, and support. For example, an ADHD coach can teach their clients how to reduce distractions, how to improve their focus, how to shift between tasks, how to organize their space and time, and how to use tools such as planners, reminders, and alarms. By strengthening their executive functions, people with ADHD can improve their capacity to plan, initiate, and complete tasks in a timely and effective manner.
Third, an ADHD coach can help their clients regulate their emotions and improve their well-being. For example, an ADHD coach can teach their clients strategies for coping with stress, anxiety, or boredom, such as mindfulness, deep breathing, physical exercise, or creative activities. By managing their emotions and reducing their stress, people with ADHD can increase their resilience, confidence, and motivation, which can help them overcome procrastination and achieve their goals.
ADHD coach procrastination can be a challenge for people with ADHD, but it is not a hopeless situation. With the help of an ADHD coach, people with ADHD can learn how to overcome procrastination by addressing their executive function deficits, emotional dysregulation, and other challenges. By developing a personalized plan, getting feedback and support, and practicing new skills, people with ADHD can increase their productivity, reduce their stress, and improve their overall well-being. If you have ADHD and struggle with procrastination, consider seeking the assistance of an ADHD coach to help you unlock your potential and achieve your goals.
