Why Do ADHD Adults Procrastinate?
When I talk to adults with ADHD, procrastination is definitely one of the top behaviors that they would like to change. And oftentimes, they tell me, “I know what to do, I’m just not doing it.” This is often followed by, “I just need to do it!”
The thinking behind these statements is that, “If I know what to do and it’s important to do that, then I should just be able to do it. Of course, the assumption underlying this is that the problem is purely one of motivation.
While motivation might be one element, it is almost certainly not the whole story. More often, what’s going on is some kind of resistance, or occasionally indifference to the task itself. I’ll say more about both of these below.
But the belief is that by working with me, I can somehow help them manufacture the motivation they need to follow through and stop procrastinating.
I can’t. But I can help them uncover the reasons they are putting off their tasks and then find strategies to help them follow through.
So, let’s start by defining a few terms.
What Is ADHD Procrastination?
Simply put, procrastination is the behavior of putting off a task you intend to do.
For purposes of this article, I’ll define intend as a task you have on your task list, whether that is on a sticky on your desk, in an email you sent to yourself, in a task manager or somewhere else.
Wherever the task is, you’ve marked a line in the sand, so to speak. That is it.
Internal Resistance Triggers Procrastination in ADHD Adults
When you are procrastinating, it is most often preceded by an internal feeling of resistance to moving toward the task.
Resistance doesn’t look the same in every situation, and I’ll walk through some of the most common forms it takes below.
The source of the resistance is what you’ll need to figure out in order to address your procrastination, because trying to manufacture motivation without knowing the reason you’re feeling this resistance will likely be fruitless and frustrating.
It’s like Sisyphus rolling the stone up the hill. You may get partway there, but you’ll likely end up back at the beginning.
ADHD Adults Procrastinate When They Do Not Value a Task
If you don’t see value or reward in doing a task, you’re more likely to procrastinate.
And I’m not necessarily talking about an intrinsic reward, like enjoying the task or feeling motivated to do it. Rather, by reward, I mean some payoff or consequence that matters enough to you to make doing the task worthwhile.
For example, a former client found himself often arguing with his wife because he neglected to take out the recycling. There was absolutely nothing about the recycling that he found intrinsically rewarding, obviously. But he did value being an equal partner and following through on his commitments.
So he was by no means indifferent to taking out the recycling. In fact, he discovered that he wanted to do it.
Being Indifferent to Doing a Task Can Cause ADHD Procrastination
I know sometimes you may find that you have a task on your list because it’s something you think you should do.
But what if you genuinely can’t find any value in doing the task? If you truly discover that you are indifferent to it, that there’s absolutely no reward, then that’s a different story.
And if that’s the case, consider whether it would be best to drop the task altogether. The beauty of doing that, of course, is that you’ll no longer be procrastinating.
Nice, right?
ADHD Adults Procrastinate When Unsure How to Do a Task
For ADHD adults, another common reason for procrastinating is a lack of clarity about some part of doing the task.
Here are a few common places where that clarity breaks down.
You don’t have the right first step. For example, you might have “take the bike for a tune-up” on your task list, but you don’t yet know where to take it.
Or you don’t know how to do the task. If you put “create a budget” on your task list, that may be too vague to act on.
Or you’re not clear about your objective. For example, you sit down to write an email to your boss and start putting in everything but the kitchen sink. Then you stop, not because you’re avoiding it, but because you’re not clear on what the email is actually meant to accomplish.
When you’re missing this kind of clarity, the task comes to mind, and you think, “I need to do that.”
But because the path forward isn’t clear, you keep glossing over it in the moment, and the procrastination continues.
Fear of Failure Fuels Procrastination for ADHD Adults
Beyond a lack of clarity about how to do a task, another common reason ADHD adults procrastinate is fear of failing.
I see this fear show up in many different contexts. Sometimes the consequences of failing are relatively minor, and other times they feel much more significant, as in the examples that follow.
For example, I’ve worked with clients who hesitate to start a workout routine because, historically, they’ve never been able to stick with one.
But the fear can feel very different when the stakes seem higher. Take writing a report for work, for example.
Then there are situations with even greater perceived consequences, like starting your own business.
Where is fear of failure getting in the way of moving forward?
Fear of Success Can Drive Procrastination
The flip side of fear of failure is fear of succeeding. But because it doesn’t make sense for many people as a reason why ADHD adults would procrastinate, this fear often flies under the radar.
But, as you know, performance can be inconsistent for many ADHD adults. And if you also have a history of inconsistent performance, fear of success can breed procrastination, perhaps because:
- You’re afraid you won’t be able to replicate your initial success.
- The pressure to keep doing better and better may feel too daunting.
- You don’t think you can sustain the effort it would take to perform at this new level.
So then you may use procrastination to avoid raising the bar on yourself.
Where are you playing small because of your fear of succeeding?
Why ADHD Adults Procrastinate When Feeling Unmotivated
Another top reason adults with ADHD procrastinate is when they’re feeling unmotivated, lacking the energy to tackle a task.
Even though it may be a task that holds a lot of weight for them because it aligns with their values or supports one or more of their goals.
I’m sure this happens to you. And this one is really tricky. Because, as you know, you can’t always wait to feel like doing something.
What you may do at this critical moment of choice, when deciding whether to do the task or not, is say to yourself:
I’ll do it later. I don’t need to do that right now. I’ll get to it.
Though I bet you also don’t set a definite day or time when you will get back to it.
In fact, if the truth be told, you’re not really intending to do it later in any actual sense. You’re really just saying to yourself, “I’m not going to do it now.” But telling yourself you’re going to do it later just gives you a little bit more comfort, right?
When Procrastination Is Driven by Frustration
Other times, your procrastination may have to do with a strong emotion, whether related to the task or to the people involved.
Maybe because you’re peeved at your boss, partner, colleague, or someone else. And now you just don’t want to…
Whether it’s hurt, anger, resentment, or something else you are feeling, your ADHD-related challenges with managing frustration can also magnify the situation, especially if you have thoughts swirling in your head like:
- I already have too much work to do. I can’t believe he’s asking me to do more.
- It’s not my job to do that.
- I just want to relax.
- When I needed help, she didn’t help me. Now she wants my help?
Where do you resist doing tasks because you’re frustrated, hurt, angry, or resentful?
In moments like this, procrastination might feel like the only way you can push back.
Why Procrastination Happens When You’re Distracted
It’s probably no surprise that distraction can also be a reason you procrastinate.
Maybe it shows up when you intend to do one task, but you get pulled into your own thoughts. Or maybe an email pops up. Then again, you may suddenly feel like doing another task that is more interesting or easier.
And the thing you intended to do goes by the wayside. While you definitely made a choice, the shift can happen so quickly that you don’t even notice you abandoned your original task until later, sometimes much later.
Neglecting Self-Care Leads to Procrastination for ADHD Adults
The last reason I’ll share is that ADHD adults may procrastinate when their brain and body simply don’t have the fuel needed to stay on task. This could be a lack of sleep, food, water, medication, movement, or some combination.
You may not initially think of running on empty as a reason you put things off. But I’m sure once you think about it, it makes sense.
Just as a car isn’t going to run well when it’s low on gas, it’s hard to expect yourself to think clearly and follow through when you’re running on fumes.
Procrastination and Next Steps for ADHD Adults
As you go about your daily tasks, notice when you are not doing something you said you were going to do.
Refer back to this list, and try to figure out if one or more of the above reasons is the cause of your procrastination.
Then stay tuned for the next post, where I’ll offer you solutions.
Note: This article was originally published on March 8th, 2024, and fully updated on January 8th, 2026.
