ADHD and Procrastinating: Should I Do This?

Procrastination is a complex topic. It is not just about managing your time better. First, I want to look at the connection between values and procrastination.

I have come to understand procrastination through my own experience with it, as well as through conversations I have had with my clients. While it is certainly not a habit endemic only to people with ADHD, as we all put off doing things, it is certainly prevalent among adults with ADHD.

For some, procrastination causes little concern. For others, procrastination can prevent them from reaching their dreams, like graduating from college or working in their chosen career.

Want or Should

The first step in addressing procrastination is being able to distinguish between those tasks that you want to do and those that you feel you should do.

For example, when you look for a job, volunteer position or internship, you need to put a lot of effort into this process. There are many reasons why you might delay getting into action, even when you truly desire the outcome.

How about if you feel you should do something, but you are not really invested in the short term outcome of completing the task or the long term results that may come from completing the task? Trying to manage your time in order to plow through will likely prove to be an incredibly frustrating experience. Look at the examples below.

I should clean the bathroom.
or
I want to clean the bathroom because it is important to my spouse and I care about her and our relationship.

I should look for another job
or
I want to look for another job because I want to invest myself in something that is worthwhile to me.

Your Turn

If you can come up with a reason why you want to do something, then you can think about why you might be procrastinating and how to deal with this. Think of something that you are postponing, and answer the questions below.

1. I want to                     (fill in the blank) because                    .

2. The above reasons are important to me because of these value(s) that I hold:                          .

If you are like most people, trying to convince yourself that you should do something not only makes you feel bad, but it does not get you any closer to your goal.

If you cannot find a reason that is in line with your values for wanting to do something, consider whether it is a worthwhile use of your time and energy. Finding the motivation to do something when the outcome has value to you is so much easier than trying to do what you feel you should do!

ADDed Perspectives Bottomline

Initiating and following through are difficult enough for adults with ADHD. Make it easier for yourself by finding a reason that you want to do something!