How To Approach Time Management With Attention-Deficit Hyperactivity Disorder

All of us put off unpleasant tasks from time to time—it’s human nature. But while procrastination is a common habit among all kinds of people, if the practice becomes pervasive or a common response when faced with any task, it can have a severe impact on your ability to get things done and reach your goals. 

One such group of people who often struggle with procrastination is those with attention-deficit/ hyperactivity disorder (ADHD). Poor time perception, forgetfulness, and difficulty starting tasks are all features of the disorder that contribute to delaying important activities. However, anyone—even a child or adult with ADHD—can take steps to develop healthier time management techniques that can help one meet daily responsibilities.

Procrastination refers to putting off tasks, decisions, or activities until later without a pragmatic reason. Delaying something due to an emergency is therefore different to putting off working on a paper because something else sounds more appealing. It is likely procrastination if you do something less important while avoiding a more urgent and important matter.

Attention-deficit/hyperactivity disorder (ADHD) and chronic procrastination

Procrastination is an extremely common complaint among those with ADHD. The core symptoms of ADHD include changes in executive functioning like poor time management, forgetfulness, and a lack of focus, each of which can make procrastination more difficult to counteract. People with attention-deficit/hyperactivity disorder may have inattention and difficulty sustaining their motivation to complete a task—or even get started at all. They can often procrastinate without even realizing it.

Since the brain is wired differently in people with ADHD, children and adults with ADHD often experience impairment in executive function. This includes the ability to persist with a task even if it's boring or tedious in order to reach a goal. They may find themselves practicing task avoidance whenever they can and seeking out high-stimulation or urgent activities over low-stimulation, low-stakes ones.

In many ways, ADHD can be understood as a disorder of perceiving time and sustaining attention. People with ADHD have trouble processing the value of a reward down the line when faced with one that feels rewarding right now in a phenomenon known as temporal discounting. 

ADHD-related procrastination can lessen the amount of anxiety over a task in the short term , which may be perceived by the brain as rewarding if the stress is significant. However, in the long term, this can magnify the effort needed to complete relatively easy tasks while leaving other, more complex projects to the last minute.

After a while, procrastination can become a difficult habit to break. Experiencing a loss of self-control over one’s habits can cause a substantial amount of anxiety and other negative consequences, including low self-esteem. This can have various effects depending on the stage of life someone is in. For example, academic procrastination will likely affect elementary school students, undergraduate students, and college students somewhat differently. 

What causes ADHD procrastination?

Even if you're aware of your tendency to procrastinate and the consequences of delaying tasks, you may still do it. You may simultaneously berate yourself and wonder why you can't seem to muster the willpower to do what you need to do. Yet this constant self-flagellation usually only makes things worse, especially when it’s a combination of ADHD and procrastination.

Over time, procrastination often develops from a habit into an automatic response to anxiety-inducing situations. For example, if you feel anxious about a project deadline at work, those negative feelings may cause you to procrastinate to feel some temporary relief. As the deadline draws closer, your anxiety may increase, and your procrastination might worsen in a cycle that reinforces itself. Even if you finish this project, you may have a greater aversion to similar tasks in the future because of the anxiety that you experienced and how difficult the task ended up being.

Perfectionism and unrealistic standards can also be a source of procrastination. You may find yourself over-planning projects without ever getting started in the hopes of getting them right. This may be due to prior failures, a strict upbringing, or no specific cause at all. If this is you, remember that it's usually more productive to take a small step, even if done imperfectly, than to not act at all. 

And if you have decisional procrastination—which is also a common symptom of ADHD, especially in adults—you may have a hard time choosing between options because there are, in your mind, too many factors to consider, or you may spend all your time weighing your options instead of actually making and following through on a choice, which may make you emotionally exhausted.

How to manage ADHD-related procrastination and other ADHD symptoms

Some people with ADHD find that occupational therapy helps them with some symptoms, but there are other ways you can manage procrastination without working with an occupational therapist, whether you have ADHD symptoms or not.

#1 Figure out why you procrastinate 

Determining the root cause of your procrastination is an important first step to getting a handle on the situation because it may affect how you address it. Consider any areas that you're particularly struggling with. What emotions do you feel when you think about doing these tasks? What thoughts go through your mind? Is there a way to limit distractions? Do you procrastinate to escape a sense of anxiety? To avoid having to face the pressure of a deadline? Identifying the fears or negative emotions behind your procrastination habits can help you come up with a plan to manage them. It can be helpful to write this information down.

#2 Break down tasks into actionable steps

Large, complicated tasks are the ones that we tend to procrastinate on most. They can feel overwhelming, especially if we're not clear on how to begin. Those with ADHD may find it difficult to mentally break down a task, so it can be helpful to work the steps out on paper. Working backward from the deadline may make it easier to break the task down into smaller segments. Making each step clearly defined and actionable can also make it feel more achievable and keep you from forgetting it as easily.

#3 Use a timer

Perhaps you feel overwhelmed when looking at your task list, even once each step is written down. Try setting a timer for five or ten minutes and commit to working on the task until the timer goes off. You can use a physical timer or an app on your phone. Once the time runs down, you can choose to either reset the timer to stick with the task or take a five-minute break. This helps on several levels, including getting you started on the task, giving you a more concrete feeling of the passage of time, and letting you know how long a task reasonably takes. 

#4 Take the first step before worrying about the next

Often, getting started on something is the hardest part. But even if you stop in the middle of your task, at least you will have done part of it. Additionally, you may find that once you get started, the task is not as difficult or unpleasant as you feared. If the task still seems too difficult, try to find a way to make it even easier. Instead of writing 500 words, start with just 50, for example. Try to use the momentum you have at the beginning to keep yourself going longer.

#5 Reward yourself

People with ADHD tend to have dysfunction in the reward system of their brains, which causes the brain to prioritize what it sees as highly stimulating or pleasurable. Usually, however, those activities that are rewarding in the short term are detrimental if overperformed in the long term. If you're easily distracted from your work or responsibilities by activities such as watching TV or playing video games, determine if there's a way you can turn those activities into a reward for completing tasks.

#6 Try visualization

Many successful business owners and entrepreneurs employ visualization as a tool to help them reach their goals. Picture in your mind what it would feel like to finish the task that you keep putting off. Try to make the image clear and imagine the emotions that you would feel if you reached your goal. This can give you the push you need to get started and continue your efforts down the road. 

#7 Determine your “on” times

People with ADHD, even those on stimulant medications, tend to have more fluctuations in their motivation and ability to focus than those without the disorder. For some, this can be early in the morning when they first wake up; for others, it may be late in the evening. Determine which times of the day you feel the most focused and in control and, where possible, adjust your schedule in a way that takes the most advantage of these times.

#8 Forgive yourself

Chronic procrastination can have a significant impact on your mental health and self-esteem. Other people in your life might not understand and become frustrated, accusing you of being lazy or not caring. Many people who struggle with managing procrastination tend to beat themselves up about it, but this attitude isn't helpful and can induce more negative feelings. Instead, work on forgiving yourself and committing to doing better now and moving forward.

Online therapy with BetterHelp

If you've tried the previous strategies, but procrastination is still causing you trouble, it may be time to seek medical advice, diagnosis, or treatment. A mental health professional can work with you to determine the root cause of your procrastination, whether it’s related to ADHD or something else, and equip you with management strategies to overcome these tendencies. 

Perhaps you’ve been meaning to go to therapy but have been putting it off because of the cost, long drive, or fear of speaking to someone about your struggles. You can sometimes connect with a telehealth therapist through insurance, but if this isn’t a possibility, you can also seek assistance through an online counseling platform. 

Online therapy can remove these barriers so you can get ADHD treatment or other care you need to be successful. You can connect in a way that feels most comfortable to you, whether through a phone call, video chat, or in-app messaging. 

What is the efficacy of online therapy?

Online therapy can be a viable option for those struggling with procrastination in any area of their life. While those with ADHD are often treated with medication, therapy may help them achieve greater control over the symptoms that can cause issues with time management. One study assessed the efficacy of an internet-based CBT program for people with a habit of procrastination and found that “clinically significant change” was achieved by participants, making online therapy a useful option for those wanting to manage their time more effectively.