Many people with ADHD have been negatively labeled as immature, unorganized, scatterbrained, and sometimes out of control. Some people may just pass it off as character flaws, but these characteristics may signal a bigger inner issue if you ADHD is undiagnosed. Some of the most common symptoms people with ADHD struggle with are procrastination, distractibility, and forgetfulness. Today, we will cover ADHD Struggles: 10 Tips for Overcoming Procrastination that keeps us from completing tasks more efficiently.
If you are new to the blog, welcome! I blog and make videos about cleaning, decluttering, and organizing. You can find my free printables to help you get organized in the drop down menu under the Printables category at deemiddleton.com. Also, check out the other videos on youtube in this series for how to manage your home better with ADHD. Also, check out this post on 14 Tips for Cleaning and Organizing With ADHD.
What is ADHD?
ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental disorder that affects a person’s ability to focus, control impulses, and regulate activity levels. While it is often diagnosed in childhood, ADHD frequently persists into adulthood, where it can impact various areas of life, including work, relationships, and daily functioning.
Key Features of ADHD:
ADHD is characterized by three primary symptom domains:
Inattention:
Difficulty sustaining focus on tasks or activities.
Frequently losing items needed for tasks (e.g., keys, documents).
Forgetfulness in daily routines.
Trouble organizing tasks or managing time effectively.
Being easily distracted by external stimuli or unrelated thoughts.
Hyperactivity:
Feeling restless or having difficulty remaining still (e.g., fidgeting, tapping).
Talking excessively or blurting out thoughts.
An internal sense of being “on the go” or driven by a motor.
Impulsivity:
Acting without considering consequences (e.g., interrupting others, risky behavior).
Difficulty waiting for one’s turn.
Making hasty decisions without adequate planning.
Types of ADHD:
ADHD is classified into three subtypes based on the predominance of symptoms:
Predominantly Inattentive Presentation:
Main symptoms involve focus, organization, and forgetfulness.
Commonly referred to as ADD (Attention Deficit Disorder) in older terminology.
Predominantly Hyperactive-Impulsive Presentation:
Characterized by hyperactivity and impulsive behaviors without significant inattention.
Combined Presentation:
Symptoms of both inattention and hyperactivity-impulsivity are equally prominent.
What ADHD Is Not:
ADHD is not a choice: It’s a medical condition linked to differences in brain structure, neurotransmitter function, and genetic factors.
ADHD does not equate to laziness or lack of intelligence: Many individuals with ADHD are creative, innovative, and capable when supported properly.
ADHD symptoms can vary greatly among individuals, and their severity often depends on environmental factors, support systems, and co-occurring conditions.
Here are some notable statistics regarding adult ADHD (Attention Deficit Hyperactivity Disorder):
Prevalence:
Global Prevalence: Approximately 2.5% of adults worldwide have ADHD, though rates vary by region and diagnostic criteria.
U.S. Prevalence: In the United States, about 4.4% of adults are diagnosed with ADHD.
Undiagnosed Cases: It’s estimated that 75% of adults with ADHD remain undiagnosed.
Gender Differences:
Diagnosis Rates: ADHD is diagnosed more frequently in men (5.4%) than women (3.2%) in the U.S. However, women are more likely to have inattentive-type ADHD, which may contribute to underdiagnosis.
Adult Diagnosis: Women are more likely to be diagnosed with ADHD later in life, often during their 30s or 40s.
Comorbidities:
Mental Health: Over 50% of adults with ADHD also have an anxiety disorder, and 30%–50% have depression.
Substance Use: Adults with ADHD are 2–3 times more likely to develop substance use disorders compared to the general population.
Sleep Disorders: Up to 75% of adults with ADHD experience sleep-related problems.
Impact on Life:
Employment: Adults with ADHD are more likely to experience job instability, with higher unemployment rates than their neurotypical peers.
Financial Challenges: About 50% of adults with ADHD report difficulty managing personal finances, such as paying bills on time.
Relationships: 57% of adults with ADHD report significant challenges in maintaining healthy relationships due to symptoms like forgetfulness and emotional dysregulation.
The good news is that ADHD can be treated.
Treatment:
Medication: About 10%–20% of adults with ADHD are treated with medication. Stimulants are the most commonly prescribed treatment.
Therapy: Behavioral therapy, often combined with medication, is effective for 30%–50% of adults with ADHD.
Treatment Gap: Despite effective treatment options, only about 25% of adults with ADHD receive adequate treatment.
These statistics highlight the widespread impact of adult ADHD on various aspects of life, as well as the challenges in diagnosis and treatment.
People with ADHD often struggle with the need for constant mental stimulation. As a result of this, they may jump from one interest or hobby to another. They also may have multiple tasks going, but never bring any of them successfully to completion. If they do bring them to completion, it is likely at the last minute. Often, ADHD causes a person to chronically run late. They may lack the mental organization to effectively manage their time making it difficult to arrive to places on schedule.
Another issue a person with ADHD might have is the tendency to put off tasks that are boring or unstimulating. This is one of the reason someone with ADHD might be chronically late at completing assignments or responsibilities. The interesting thing is that the ADHD mind is usually highly creative. Once they set their mind to completing a task, they do so with admirable brilliance and creativity. The ADHD can make a person appear disorganized, but in fact, they are quite intelligent and their thoughts happen so rapidly it often keeps them awake at night. About 4% of the adult population struggles with ADHD. However, because it is so underdiagnosed, only one and 10 are usually actually diagnosed with ADHD. People who do get diagnosed and start taking medication to correct the ADHD find it much easier to engage in a boring, repetitive, tedious task. The goal is to return to optimal function.
How do you overcome procrastination and be more productive with ADHD?
ADHD Struggles: 10 Tips for Overcoming Procrastination
Overcoming procrastination and boosting productivity with ADHD can be challenging due to difficulties with focus, impulsivity, and time management. However, with tailored strategies and consistent effort, it’s possible to improve productivity and manage procrastination effectively. Here are some strategies:
1. Understand Your Procrastination Triggers
Identify tasks you tend to avoid and why. Common reasons include:
Feeling overwhelmed by the task.
Lack of interest or stimulation.
Fear of failure or perfectionism.
2. Break Tasks into Smaller Steps
Large tasks can feel overwhelming. Break them into smaller, manageable steps.
Use the “two-minute rule”: If a task takes two minutes or less, do it immediately.
Focus on completing just the next actionable step rather than the entire project.
3. Use Visual Tools
To-Do Lists: Keep lists simple and prioritize no more than 3–5 key tasks per day.
Use Memo Boards: Tools like Trello or sticky notes on a board can visually track progress.
Timers: Use visual timers like the Pomodoro Technique (25 minutes work, 5 minutes break) to maintain focus.
4. Create External Accountability
Partner with a colleague, friend, or family member who can help you stay on track.
Set deadlines for yourself and share them with someone to create accountability.
Use apps like Focusmate for virtual coworking sessions.
5. Make Tasks More Stimulating
Incorporate novelty, movement, or rewards to engage your ADHD brain:
Play music or use soundscapes while working.
Turn tasks into a game (e.g., racing against a timer).
Reward yourself after completing a task (e.g., a snack, a short walk, or watching a favorite show).
6. Use Tools to Stay Organized
Digital tools: Apps like Todoist, Evernote, or Google Calendar can help with reminders and organization.
Physical tools: Post-it notes, whiteboards, or planners keep tasks in plain sight.
Set recurring alarms for tasks like taking breaks, starting work, or ending your day.
7. Reduce Distractions
Create a workspace designed for focus:
Minimize visual clutter by keeping your desk tidy.
Use noise-canceling headphones or white noise apps to block out distractions.
Turn off unnecessary notifications on your phone or computer.
8. Prioritize Self-Care
Poor sleep, unbalanced nutrition, and lack of exercise can worsen ADHD symptoms:
Get adequate sleep (7–9 hours).
Eat a balanced diet with protein, healthy fats, and complex carbs.
Incorporate regular exercise, which can boost focus and mood.
9. Reframe Procrastination
Replace negative self-talk with curiosity:
Instead of saying, “I’m lazy,” ask, “What’s making this hard for me?”
Acknowledge even small progress as a success to build momentum.
10. Seek Professional Support
Work with a therapist or ADHD coach to develop personalized strategies.
Consider medication or treatment options, as prescribed by a healthcare provider, to manage symptoms.
Example Workflow for Productivity:
- Start the day with a brain dump: Write down everything you need to do.
- Choose one high-priority task and set a timer for 25 minutes to start.
- Take a 5-minute break and repeat for other tasks.
- End your day by reviewing accomplishments and setting 1–2 goals for tomorrow.
With practice and patience, these strategies can help you overcome procrastination and create a productivity system that works for you!
How about you? Do you struggle with ADHD? How do you deal overcome your struggles? Feel free to share your tips in the comments below.
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