The Black Hole of Procrastination.

No two experiences of attention deficit hyperactivity disorder are the same, however, a common denominator amongst people with ADHD is a very frustrating internal tug of war with procrastination. Part of you wants to get things done, part of you just isn’t stimulated or motivated enough to just get going. This can be made much harder if you tend to hyper focus on unnecessary things. Whether you’re doing a million random things to avoid the task at hand, or staring at the ceiling whilst pressure accumulates; once you’re being sucked into the black hole of procrastination, it can feel impossible to escape.

Why We Fall For The Trap…

Everyone will procrastinate at some point with something in their lives, however, ADHD(ers) can often experience this at a chronic level. This can make it very hard to do the most important or even simplest of tasks. The ‘neurotypical’ community can be very quick to dismiss it as laziness without regarding the very real battle this can be. Here are a few theories as to why it’s such an obstacle for us:

• The first, and most popular theory is that we need constant stimulation, so if it isn’t stimulating enough, we lack the motivation to engage with the task. This can often be linked to a dopamine deficiency
• Another is executive dysfunction. Associated with ADHD, executive dysfunction refers to difficulties with the executive functions (cognitive functions including self-regulation, self-motivation, focussing and prioritising). “The frontal cortex appears critically involved in implementing executive programs”- Karl Pibram
• The final one I want to discuss is the natural avoidant behaviour many people with ADHD have. When pressures and tasks and procrastinations grow and metamorphose into a haunting and draining sort of ghost, we tend to shut down and allow it to keep on growing, engulfing us more and more. It can be very tricky to avoid avoidance!

What Can You Do?

Unfortunately, there is no magic cure to procrastination, I’m definitely still figuring it out. Truth be told this blog is actually one of my procrastination babies. However, there are lots of ways to manage it, for instance:

• Body Doubling. As I discussed in a previous post, having someone with you to do a task can help as an anchoring presence can motivate you to do it. Even going to a library to get something done can give you that feeling because other people are working around you.
• Prioritise. Contradictory to a symptom of executive dysfunction, you need to try to prioritise. Too much on your plate can make you overwhelmed, so break it all down into manageable pieces.
• Be kind to yourself. It may not sound all that important, but when you’re battling against yourself to do something, you can often put yourself down. Motivation most likely won’t be sparked by low self-esteem, and you will be more likely to retract into avoidant behaviours.
• Just get started. If you’re struggling to put away laundry, just put away one sock, then you have started. If you can’t get going on an essay, just get down some relevant thoughts, phrases or even words. You can structure it later, but at least you have a start. I know it’s not always that simple, but often times by just doing a little bit, the rest will fall into place.