How To Address Adult ADHD Procrastination
While most people procrastinate from time to time, those with attention deficit hyperactivity disorder (ADHD) may find it particularly challenging to stay on task or start unpleasant tasks at all. Not only can procrastination present a struggle for those living with ADHD, but it may also be a direct consequence of their condition. Research indicates a positive correlation between the specific symptoms of ADHD, such as inattention, and a tendency to procrastinate.
Although ADHD procrastination can manifest in similar ways to traditional procrastination, the underlying causes, effects, and solutions may differ. Learning more about why this type of procrastination occurs may help individuals understand its effects and find solutions to avoid potential negative consequences.
Why do adults with ADHD procrastinate?
While there can be many reasons a person may procrastinate, adult ADHD procrastination may be caused primarily by a primary ADHD symptom: executive dysfunction. Executive dysfunction involves the disruption of memory, cognition, impulse control, and other key mental processes known as executive functions. This disruption of executive functioning may have a number of detrimental effects, including:
- Becoming easily distracted
- Excessive concentration on a single activity (even if it's not what one should be focusing on), known as “hyperfocusing”
- Struggling to initiate tasks or switch to a new task
- Easily losing train of thought due to minor interruptions
- Impulsive behavior, including substance use and unhealthy diet
- Interrupting others during a conversatio
These effects can all create obstacles that make completing a challenging task difficult for those experiencing ADHD. As a result, individuals may put off important duties, a behavior that can have a variety of negative impacts on their lives.
What are the effects of adult ADHD procrastination?
For those living with ADHD, procrastination can exacerbate existing challenges while simultaneously creating new ones. In romantic partnerships, procrastination may cause an individual to fail to meet the needs of their significant other. This may mean forgetting to buy a present for a birthday or anniversary, putting off household chores or repairs, or neglecting to make plans you’ve discussed as a couple. While this ADHD-related procrastination may not be intentional, it may still make you appear selfish or cause your partner to feel as though they are not an important part of your life.
ADHD procrastination can also have a significant effect on your professional or academic life. For those who are still in school, procrastinating on a project could mean failing to complete important projects or receiving lower scores on exams. If this type of behavior continues, it's possible for a student to fail a class entirely, requiring them to either retake the course or risk not completing their degree. Individuals who are in the workforce, on the other hand, may face criticism, disciplinary actions such as written warnings or demotions, and possibly even dismissal.
Procrastination may also increase stress levels, which can have a detrimental effect on physical and emotional health. Chronic stress can have several negative impacts, including:
Mental health and cognition challenges
Long-term stress may increase a person’s risk of developing a number of mental health conditions, including depression and anxiety. In addition, stress can exacerbate existing emotional symptoms of ADHD, such as irritability and mood swings. Stress may also aggravate cognitive ADHD symptoms, including difficulties with memory, planning, and concentration. This overlap may result in a negative feedback loop that could drastically impact an individual's mental well-being.
Cardiovascular, digestive, and sleep issues
Stress can also negatively impact physical health, due in part to its ability to increase inflammation. Like ADHD, Stress can raise the risk of cardiovascular problems, such as high blood pressure, heart disease, and heart attack. The digestive system can also be affected, with stress potentially causing acid reflux, indigestion, bloating, and nausea. In addition, stress can result in sleep disturbances and poor sleep quality; this may cause other ADHD symptoms to worsen, such as inattention, impulsivity, and emotional dysregulation.
Unhealthy coping mechanisms
In order to cope with high stress levels and ADHD, individuals may engage in unhealthy activities as a way to seek comfort. While examples can vary, one common unhealthy coping mechanism is substance use. Individuals who are stressed may turn to alcohol, prescription drugs, nicotine, or any number of substances to feel relief. However, this behavior can worsen stress, as well as lead to a variety of other negative health outcomes.
4 strategies that may help you stop adult ADHD procrastination
While it may not be possible for everyone to stop procrastinating entirely, some techniques could help to reduce instances of procrastination. By doing so, it may be possible to avoid negative consequences and cope more effectively with other ADHD symptoms. Below are a few strategies that you may find effective.
Compensate for time blindness
Research suggests that individuals living with ADHD may struggle with time perception, causing individuals to be unable to estimate how much time has passed accurately. This symptom, sometimes called time blindness, can make it difficult to calculate how much time a task will take, stick to previously agreed appointments, or meet deadlines.
One potentially effective way to combat time blindness and improve time management is the use of timers. By setting timers or creating alarms that alert you when it's time to start a certain task, individuals with ADHD may increase the probability they will complete goals within their allotted time. In addition, timers can help a person better understand the passage of time, which may allow them to more easily estimate how much time has passed in the future.
Start an exercise routine
While adding a new activity to your life may not seem like a way to complete projects more efficiently, studies suggest that exercise can be an effective way to reduce the symptom severity of ADHD. In addition to reducing symptoms, exercise may provide the following benefits for those living with ADHD.
- Lower cortisol levels, which can reduce stress
- Release endorphins and dopamine, which can boost mood
- Reduce impulsivity
- Improve executive function
Exercise can also provide other benefits that may be unrelated to ADHD, including:. These may include:
- Lower risk of cardiovascular disease, type 2 diabetes, infectious disease, and certain types of cancer
- Increased longevity
- Better weight management
- Healthier bones and muscles
What type of exercise you choose may be determined by personal preference as well as what your doctor recommends. These activities may include those that focus more on cardiovascular exercise, such as running, swimming, and biking, or strength-building activities, such as weightlifting or bodyweight exercise routines.
Clear your environment of distractions
Adults living with ADHD may be prone to distraction, which could disrupt workflow and lead them to put off tasks they find difficult or boring. The source of these distractions may vary, but common culprits can often be those that offer quick sources of dopamine, such as cell phones, comfort foods, video games, and psychoactive substances. Individuals may also be distracted by environments with loud noises, intrusive visuals, or other people that may detract their attention.
To ensure that you avoid procrastinating, it can be helpful to work in an area free from these types of distractions. If you work from home, it may be helpful to inform roommates or family members of your work hours. That way, they can avoid distracting you from completing your tasks on time. In addition, it can be beneficial to clear your workspace of anything that may draw your attention. This can mean putting your cell phone in another room, getting any clutter off of your desk, and taking periodic breaks to ensure you don’t burn out.
When to seek the help of a mental health professional
Even for those who are not experiencing adult ADHD, overcoming the habit of procrastination can present a significant challenge. In many cases, it can be helpful to seek the assistance of a mental health professional, such as a therapist or counselor. Therapy can provide a space for you to discuss your struggles with chronic procrastination and other ADHD symptoms, identify the thought patterns that may be exacerbating your situation, and talk about other challenges you are facing in your life.
For those who want a more convenient form of therapy or live in an area without access to in-person therapists, online therapy can be an effective alternative. Research suggests that online therapy can help to address ADHD symptoms, such as attention deficit and struggles with social function. While some may believe that internet-based therapy can’t be as efficacious as in-person therapy, studies have shown that online therapy sessions have similar levels of efficacy to face-to-face sessions.
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