Conquering Procrastination: Eight Dynamic Strategies for ADHDers to Take Charge

By Dr Danielle Baillieu 

Procrastination is a common challenge for people with ADHD. It is a deeply rooted struggle that affects daily functioning. Research indicates that adults with ADHD tend to procrastinate more than their peers without the condition, with those experiencing more pronounced symptoms often finding it more difficult to manage tasks and deadlines (Cox, 2024). If you are grappling with chronic procrastination, do not despair—many strategies can help you overcome this obstacle. Let us dive into eight effective techniques that can transform your approach to time management and tasks.

1. Minimising Distractions

This productivity principle cannot be overstated. In a world overflowing with notifications, pings, and distractions, ADHDers can find it incredibly difficult to focus. Creating a dedicated workspace, devoid of usual temptations—such as social media and the sound of television—can change the situation. For example, defining specific hours when all digital distractions are deactivated can help establish a focus zone (Sandua, 2024). Not only will a clean workspace improve mental clarity, but it will also strengthen the productivity signal.

2. Breaking Tasks into Smaller, Manageable Pieces

Large, overwhelming projects may seem insurmountable, triggering an avoidance cycle. Instead, by segmenting tasks into bite-sized parts, you create a more feasible roadmap. This approach aligns with the ideas of Rivera (2024), who emphasises that taking a small step can promote momentum and reduce anxiety.

3. The Power of Body Doubling

This technique involves having another person physically present while working on a task, offering a subtle push towards productivity. Although it can be done with a colleague or a friend, it is essential to choose someone who will not add to your distractions. The presence of another person creates a subtle layer of accountability, encouraging you to stay on task. The concept of body doubling is gaining traction among adults with ADHD, as highlighted in Middleton’s (2025) exploration of innovative methods in creative professions.

4. Using Timers

The use of timers can significantly influence procrastination habits. The Pomodoro Technique, where you work for 25 minutes followed by a 5-minute break, leverages the ADHD brain’s affinity for urgency. It adds a layer of excitement and encourages targeted productivity bursts followed by short refreshment intervals. Setting a timer can give you a clear endpoint for your work sessions, transforming intimidating tasks into a series of achievable sprint-style objectives (Maisel & Monk, 2023).

5. Using Visual Aids

Visual aids can transform your work environment, making deadlines and daily objectives more visible and salient. Calendar systems, sticky notes, and colourful graphics can turn a bland schedule into a dynamic task tapestry. Simply seeing your goals can trigger motivation and stimulate crucial mental reminders of what you aim to achieve. This method aligns with Bora's (2024) suggestions, which emphasise that visual cues can compensate for internal memory gaps, especially for people with ADHD.

6. Establishing Routines

A frequently overlooked strategy, establishing routines provides structure and predictability, forming a foundation for effective time management. For ADHDers, consistency can foster increased self-regulation and reduce the stress associated with procrastination. Incorporating rituals—whether it is a morning coffee routine or a pre-work stretch—can help your brain transition into work mode, as Cox (2024) points out. Routines may seem monotonous, but once established, they can significantly reduce decision-making fatigue.

7. Engaging in Positive Self-Talk

Positive self-talk is critical in the battle against procrastination. Overcoming the internal dialogue that tells you, "You'll never do it," or "This is too difficult," is essential to maintaining motivation. Shifting your self-perception towards a more empowering narrative encourages better outcomes. Integrating affirmations or reminders of past achievements can strengthen confidence and create a more resilient mindset (Sandua, 2024).

8. Building a Support System

Finally, constructing a support system can make all the difference. Connecting with others who understand your struggles can provide invaluable encouragement, accountability, and strategies tailored to your specific needs. Whether through support groups, therapy sessions, or occasional check-ins with friends, sharing your experiences can reduce the isolation that often accompanies ADHD. A sense of community not only fosters motivation but also reinforces the idea that you are not alone in this struggle (Rivera, 2024).

Although procrastination may seem like the unwanted guest at the ADHD party, it does not have to be the star of the show. Implementing these eight effective strategies—minimising distractions, breaking tasks into smaller steps, using body doubling, setting timers, incorporating visual cues, establishing routines, engaging in positive self-talk, and building support networks—can empower you to transform your relationship with productivity. These approaches echo the advice of experts in the field, who recognise that with the right tools, individuals with ADHD can create an environment conducive to success, reducing the grip of procrastination. As we adopt these strategies and foster self-awareness, we take a significant step toward reclaiming control over our time and tasks, proving that productivity is not just a myth—it is a reality waiting to be unlocked.

References

Middleton, J. T. (2025). Focused and Free: Time Management for People with ADHD in Creative Professions. Jerry Thurston Middleton.

Cox, L. S. (2024). Managing ADHD in Adulthood: Strategies for Success in Work, Relationships, and Life. Jstone Publishing.

Bora, B. (2024). Habits of the Highly Successful: Your Guide to Winning Every Day. Dr Bhaskar Bora.

Rivera, J. E. (2024). Living with Adult ADHD: Proven Strategies for Personal Success and Thriving Relationships. Istone Books.

Sandua, D. (2024). Learn to Manage Time: Techniques to Maximise Your Daily Productivity. David Sandua.

Maisel, E., & Monk, L. (Eds.). (2023). The Coach's Guide to Completing Creative Work: Top Tips for Working with Procrastination, Perfectionism and More. Taylor & Francis.