{"id":20791,"date":"2026-02-04T10:29:00","date_gmt":"2026-02-04T15:29:00","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=9798"},"modified":"2026-02-04T11:01:07","modified_gmt":"2026-02-04T16:01:07","slug":"8-ways-to-stop-procrastination-with-adhd","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/8-ways-to-stop-procrastination-with-adhd\/","title":{"rendered":"Part 2: How ADHD Adults Can Stop Procrastinating and Follow Through"},"content":{"rendered":"\n<p>Procrastination is quite possibly the number one challenge adults with ADHD have when they reach out to me for support.&nbsp;<\/p>\n\n\n\n<p>They often will say, \u201cI know what I need to do. I\u2019m just not doing it.\u201d Sometimes that is followed by, \u201cI just need someone to force me.\u201d <\/p>\n\n\n\n<p>Since they\u2019re talking to me, the underlying assumption is that I might be the person to do this.\u00a0I\u2019m definitely not! It\u2019s just not the way I roll. <\/p>\n\n\n\n<p>And while I definitely get the impulse to think that might be the key, if truth be told, I don\u2019t know any ADHD adults who respond well to force. I bet it wouldn\u2019t work for you either, right?<\/p>\n\n\n\n<p>Thankfully, there are more creative strategies you can try to stop procrastinating and get back on track.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Do ADHD Adults Procrastinate?<\/h2>\n\n\n\n<p>But before trying to figure out how to stop procrastinating, you\u2019ll want to identify why you\u2019re procrastinating. Otherwise, you may end up using a hammer when you really need a screwdriver.&nbsp;<\/p>\n\n\n\n<p>You know what I mean.&nbsp;&nbsp;<\/p>\n\n\n\n<p>So, I\u2019d suggest checking out <a href=\"https:\/\/marlacummins.com\/stage2026\/why-adhd-adults-procrastinate\/\">Part 1: Why Do ADHD Adults Procrastinate?<\/a> and then coming back here for possible solutions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Decide What Should Be On Your Active Task List<\/h2>\n\n\n\n<p>This first suggestion may surprise you. But hang with me.<\/p>\n\n\n\n<p>I know right now you have a long to-do list, whether it\u2019s in one place, scattered in several places, or just rambling about in your head. And because you know you have more to do than you can do, you may be reticent to actually put all your to-dos in one place so you can see them.<\/p>\n\n\n\n<p>But if you think you\u2019re procrastinating on something right now, that\u2019s exactly what you need to do.&nbsp;<\/p>\n\n\n\n<p>Then the next thing to do is to unpack what may currently function as more of a wish list by drilling down and deciding which tasks:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>need to be on your<strong> active list, <\/strong>\u00a0ones that really need to be done now, and you have the capacity to do them<\/li>\n\n\n\n<li>can be <strong>deferred <\/strong>for whatever amount of time that may be<\/li>\n\n\n\n<li>are really <strong>maybe\/someday tasks<\/strong>, ones that you don\u2019t want to forget and aren\u2019t ready to delete, at least not yet, but you really have no intention of doing right now. Are you really going to refinish the side table you got from your grandmother?\u00a0<\/li>\n<\/ul>\n\n\n\n<p><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">The<strong>\u00a0reason<\/strong><\/span><strong> this process is so helpful<\/strong> is that you\u2019ll be able to <strong>see where you are truly procrastinating<\/strong> and where you are not acting because the task might need to be deferred or put on your maybe\/someday list.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Identify Where You Want To Stop Procrastinating<\/h2>\n\n\n\n<p>Once you\u2019ve differentiated between these three categories (active, deferred and maybe\/someday), the next step is to focus on your active task list. <\/p>\n\n\n\n<p>And then identify where you want to stop procrastinating.<\/p>\n\n\n\n<p>As you\u2019re working on minimizing your procrastination, you&#8217;ll need to <strong>address each task separately<\/strong>. Because just as there\u2019s not one reason you procrastinate, there is also <strong>not one way to address your procrastination<\/strong>.<\/p>\n\n\n\n<p>However, as you figure out how to stop procrastinating in one context, you will be able to apply that learning to similar contexts down the road. And then you\u2019ll be able to address these future procrastination challenges more easily.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Decide What the Importance of a Task Is to You<\/h2>\n\n\n\n<p>After you have identified where you\u2019re procrastinating, the next step is to make sure you know the value or reward for you in doing that task.&nbsp;<\/p>\n\n\n\n<p>While it may not be an intrinsic reward, some enjoyment you get from doing the task, there must be some <strong>outcome from doing the task that you value<\/strong>. Otherwise, of course, you will likely procrastinate if you\u2019re truly indifferent to doing the task.<\/p>\n\n\n\n<p>For <strong>example<\/strong>, if you have a task to do for work, you may decide you want to do it simply because, well, it\u2019s your job or perhaps because you want others to see you as a respected professional.\u00a0<\/p>\n\n\n\n<p>I know that for some tasks, it may be harder to identify the value in doing them. <\/p>\n\n\n\n<p>For <strong>example<\/strong>, what if your partner wants you to clean out the garage, which you\u2019ve been saying forever that you will do, but see no reason to do it? So you just keep putting it off.\u00a0 You may eventually decide to do it because it\u2019s important to your partner and you value the relationship.<\/p>\n\n\n\n<p>But if you truly <strong>cannot find any value in doing a task,<\/strong> and it\u2019s just on your list because you think you should do it, it might be a <strong>good candidate for dropping it<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Decide Whether Someone Else Can Do the Task<\/h2>\n\n\n\n<p>This step is often overlooked. <\/p>\n\n\n\n<p>Because, while you may have decided that a task needs to get done, you may not have stopped to <strong>ask whether you\u2019re actually the person who needs to do it<\/strong>.<\/p>\n\n\n\n<p>Sure, there\u2019s work that you have to do that you and only you can do.&nbsp;<\/p>\n\n\n\n<p>But for other work, could you hire someone from TaskRabbit to body double and help you clean out the garage, perhaps? Might you be able to offload some of the initial research for a new car to someone else? Could you ask a colleague to pull some of the weight?&nbsp;<\/p>\n\n\n\n<p>The key at this step is to identify those tasks that you might be able to <strong>delegate some or all of the task<\/strong>, rather than taking it on yourself.\u00a0<\/p>\n\n\n\n<p>For <strong>example<\/strong>, right now, I have a pair of pants in which the belt loop came undone. Could I sew it myself? Yes, I\u2019m sure I could. But I\u2019m not. So it\u2019s worth it to me to take it in to have someone else do it. Because I\u2019d really like to wear those pants.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make Sure You Have Identified the Right First Step<\/h2>\n\n\n\n<p>Once you have decided that the task is indeed one you alone need to do, the next step to figuring out how to stop procrastinating is to see if you have the correct first step.\u00a0<\/p>\n\n\n\n<p>If you don\u2019t, you may be <strong>stuck because there\u2019s actually something else that you need to do <\/strong>first in order to start.<\/p>\n\n\n\n<p>For <strong>example<\/strong>, let&#8217;s say you have <em>take the bike(s) in for a tune-up<\/em> on your task list. But you haven\u2019t identified where you\u2019re going to take it. <\/p>\n\n\n\n<p>So every time you look at it on your list, you either say to yourself, \u201cI really need to do that,&#8221; or perhaps, \u201cI need to figure out where to take it.\u201d\u00a0<\/p>\n\n\n\n<p><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">The\u00a0<strong>solution<\/strong>, of course, is that the first step needs to be either research or deciding where to take the b<\/span>ike.<\/p>\n\n\n\n<p><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">How about the\u00a0<strong>example\u00a0<\/strong>of\u00a0<\/span><em>send the agenda to the team<\/em>\u00a0for the upcoming meeting? But you haven\u2019t yet decided what to put on the agenda. So, similarly, when you look at this, you get stuck.\u00a0<\/p>\n\n\n\n<p>The <strong>solution<\/strong> in this case is to change the task to <em>decide on the agenda for the meeting.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make Sure You Have What You Need to Do the Task<\/h2>\n\n\n\n<p>Other times, you may procrastinate even when you do have the correct task, but there\u2019s something about it that is creating friction. <strong>Perhaps you don\u2019t have what you need, or you\u2019re not sure how to do it<\/strong>.<\/p>\n\n\n\n<p>In the <strong>example<\/strong> of setting the agenda for the team, maybe you are waiting for some information from your boss to be sure that you are covering the right topics. So now you\u2019re stuck. You can&#8217;t set the agenda, never mind sending it to the team<\/p>\n\n\n\n<p>The <strong>solution<\/strong> to this is to make a decision, of course, about whether to reach out or wait and if you\u2019re going to wait for how long. Otherwise, you may continue to be stuck, right?\u00a0<\/p>\n\n\n\n<p>Or let\u2019s take the <strong>example <\/strong>of the bike. Maybe you have two bikes, a regular road bike and an electric bike, and you haven\u2019t decided whether you\u2019re going to take the electric bike in for a tune-up or not. If you decide to take in the electric bike, you need to make sure the place will perform tune-ups on these.<\/p>\n\n\n\n<p>The <strong>solution<\/strong> to this is, yes, decide which bikes you\u2019re going to take. So then you can decide what kind of bike shops you need to look for.<\/p>\n\n\n\n<p>I know, on the face of it, these two <strong>examples<\/strong> <strong>sound obvious<\/strong>. <\/p>\n\n\n\n<p><strong>But how often do you circle the drain because you haven\u2019t made a decision or don\u2019t have what you need?<\/strong> So you continue procrastinating.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Don\u2019t Wait Until You Feel Like Doing a Task<\/h2>\n\n\n\n<p>How often do you <strong>say I\u2019ll do that later<\/strong>? But what you really <strong>mean is just not now<\/strong>.\u00a0<\/p>\n\n\n\n<p>While it could be for a number of reasons, one is that you\u2019re just not feeling like doing it. The &#8220;danger&#8221; in <strong>waiting for inspiration<\/strong> to start is that it <strong>might not happen<\/strong>, at least not any time soon, right?<\/p>\n\n\n\n<p>So, the <strong>better alternative<\/strong> is to think about what kind of support would help you get started despite the discomfort of not really feeling motivated, at least in the critical moment of choice.\u00a0<\/p>\n\n\n\n<p>Here are some <strong>types of support that you might consider<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Work with an accountability partner, which could be somebody you know or perhaps an online service, like <a href=\"https:\/\/www.focusmate.com\/\">Focusmate<\/a>.<\/li>\n\n\n\n<li>Try to make it a bit more interesting by listening to music, walking on a treadmill, working in a cafe or something else that might give your brain the stimulation it needs to get started.<\/li>\n\n\n\n<li>Work on the task at a time that works best for you, whether that\u2019s early in the morning, late at night or some other time.<\/li>\n\n\n\n<li>Try choosing an activity from this <a href=\"https:\/\/www.unconventionalorganisation.com\/post\/adhd-and-dopamine-examples-of-a-dopamenu\">example of a Dopamenu<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Address Emotions Contributing To Your Procrastination<\/h2>\n\n\n\n<p>As you know, <a href=\"https:\/\/marlacummins.com\/stage2026\/ready-to-manage-your-frustration-better\/\">emotional regulation can be a challenge for many adults with ADHD<\/a>. So, it is probably no surprise that this is also a common reason for procrastination.<\/p>\n\n\n\n<p>For <strong>example<\/strong>, one of my clients was procrastinating on calling a utility that had been charging her double for a couple of years. And, though it was really adding up, she kept on putting it off. <\/p>\n\n\n\n<p>She shared with me that at first, the reason she put it off was just the typical thinking, \u201cI\u2019ll do it later.\u201d<\/p>\n\n\n\n<p>Then, as time went on, this turned into <strong>frustration<\/strong> at the thought of having to go through all of the imagined hoops to get them to stop. And then, later, added to this was a sense of <strong>shame<\/strong> that she hadn\u2019t called right away. <\/p>\n\n\n\n<p>So by the time we started to work together, we needed to unpack the related emotions before she could get into action.<\/p>\n\n\n\n<p>The <strong>solution <\/strong>was for her to first <strong>validate her frustration<\/strong>. It was understandably upsetting to think she might never recover the money. At the same time, she worked on recognizing that letting issues like this linger is a common ADHD pattern, and <strong>not a reason for shame<\/strong>.<\/p>\n\n\n\n<p>The <strong>outcome<\/strong>? She called, got the runaround, of course, and eventually got to the right person. While she was able to get the double-billing stopped. They only refunded her a fraction of what she paid. <\/p>\n\n\n\n<p>And now she gets to move on.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Be Willing To Be With Some Discomfort When Starting<\/h2>\n\n\n\n<p>The last suggestion I\u2019ll share with you is the necessity of being <strong>willing to be with some discomfort when trying to get started<\/strong>.<\/p>\n\n\n\n<p>Because after you\u2019ve gone through the whole list of reasons\u00a0for why you may be procrastinating, you may still <strong>feel like you\u2019re<\/strong> <strong>wading through quicksand<\/strong> <strong>when trying to start.<\/strong> <\/p>\n\n\n\n<p>And when this happens, yes, you may <strong>procrastinate<\/strong> perhaps by doing something easier or more interesting.<\/p>\n\n\n\n<p><strong>Instead<\/strong>, do this. <strong>Set a timer for 5 or 10 minutes, sit with the discomfort, and attempt to do the task.<\/strong>\u00a0<\/p>\n\n\n\n<p>You might be surprised that once you start, as long as there isn\u2019t any other friction point, you may be able to keep on going. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaways: How ADHD Adults Can Stop Procrastinating <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Make sure your active task list only includes tasks you truly intend and have the capacity to do now.<br \/><\/li>\n\n\n\n<li>If a task has no meaningful payoff for you, it may belong on a maybe\/someday list or be dropped altogether.<br \/><\/li>\n\n\n\n<li>Confirm whether you actually need to do the task yourself, or whether some or all of it can be delegated.<br \/><\/li>\n\n\n\n<li>Check that you have identified the right first step; vague or oversized tasks create friction.<br \/><\/li>\n\n\n\n<li>Ask what information, decision, or resource might be missing before you can move forward.<br \/><\/li>\n\n\n\n<li>Don\u2019t wait to feel motivated; consider what kind of support would help you start despite low energy or interest.<br \/><\/li>\n\n\n\n<li>Notice whether emotions like frustration, shame, or resentment are contributing to avoidance.<br \/><\/li>\n\n\n\n<li>Be willing to tolerate some discomfort; starting often reduces resistance more than waiting does.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>ADHD procrastination is rarely about willpower. Learn how to address the hidden reasons you get stuck so you can follow through effectively.<\/p>\n","protected":false},"author":1,"featured_media":18852,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[736,727],"tags":[],"class_list":["post-20791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-follow-through","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How ADHD Adults Can Stop Procrastinating and Follow Through<\/title>\n<meta name=\"description\" content=\"ADHD procrastination is rarely about willpower. 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