Is Procrastination A Sign Of ADHD In Children And Adults?

Procrastination, or purposely delaying tasks, is a common behavior with various causes. While some degree of procrastination can be considered normal, chronic or excessive procrastination may be indicative of an underlying mental health condition in children or adults, such as attention-deficit hyperactivity disorder (ADHD). 

Answering the question “Is procrastination a sign of ADHD?” may be complicated. To understand how ADHD and procrastination are connected, it may be beneficial to explore how ADHD symptoms can contribute to procrastinatory behavior. 

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Can ADHD cause procrastination?

In addition to inattention, other primary symptoms, such as executive dysfunction and impulsivity, may lead to procrastination. Each of the following symptoms may contribute to procrastinatory behavior uniquely: 

Inattention

Inattention-related ADHD symptoms can make completing a task challenging. Those experiencing these symptoms may have difficulty focusing for sustained periods, struggle to listen to details, or be prone to making mistakes. As such, these individuals may attempt to complete a task but become frustrated, leading them to procrastinate. 

Executive dysfunction

Difficulties with executive functions, such as working memory, organization skills, and time management skills, could make finishing projects challenging. Individuals experiencing executive dysfunction may struggle to stay motivated, fail to meet deadlines, forget items or information, and struggle to stay organized. 

Impulsivity

Individuals living with ADHD may also display impulsive behaviors, such as a frequent desire to move around and switch to more immediately gratifying tasks. These behaviors could make sitting still and working for long periods difficult, as a person with ADHD may want to move around or switch to a more engaging activity. 

While procrastination may indicate that a child or adult is experiencing ADHD, there are numerous other signs to look for. By learning to identify these signs, it may be easier to recognize whether you or a loved one is living with ADHD. 

What are the signs of ADHD in children and adults?

ADHD can manifest in different ways depending on an individual’s age group. According to the UK National Health Service, children and adults living with ADHD may display the following signs and symptoms. 

Signs And Symptoms Of ADHD In Children

Children with ADHD often experience symptoms that fall into three categories: inattentive, hyperactive, and impulsive. These symptoms can interfere with their ability to complete school projects, stay on task, and interact with others. 

Children may display inattentive behaviors such as:

• Making mistakes
• Becoming distracted easily
• Having difficulty staying on-task, particularly if the task is time-consuming or tedious
• Forgetting information or losing items
• Struggling with organization
• Having difficulty listening or adhering to instructions
• Constantly changing tasks or activities

In the case of ADHD hyperactive-impulsive type (ADHD-HI), children may also struggle with behaviors like the following: 

• Excessive interrupting or talking
• Struggling to sit still, especially in under-stimulating environments
• Being prone to switching to more immediately gratifying tasks
• A tendency to excessively fidget or move around
• Acting without complex thought 
• Difficulty understanding the potential danger of certain situations

These behaviors may create challenges for children and teens, particularly in school settings. Students who display these behaviors may be reprimanded frequently or struggle to maintain friendships with other schoolmates. In some cases, these difficulties may extend into adulthood, which can have its own distinct set of ADHD signs. 

Signs and symptoms of ADHD in adults

Because ADHD is a form of neurodivergence, it is present from birth and has no “cure.” Children with ADHD grow into adults with ADHD. Specific symptoms, such as those relating to hyperactivity, may change over time—while inattentiveness or impulsivity may be similar or worsen in new environments. 

There are several symptoms specialists believe may be associated with ADHD in adults, including but not limited to the following: 

• A lack of attention to detail or general sense of carelessness
• Forgetfulness or a tendency to misplace items
• Difficulty coping with stress
• Struggling to prioritize, focus on, or complete tasks,
• Restlessness, edginess, irritability, and mood swings
• Interrupting others and having difficulty keeping quiet
• Difficulty coping with stress
• A tendency for impatience 
• Engaging in risky activities that may endanger themselves or others

Whether you are an adult with ADHD or the parent of a child with ADHD, it may be beneficial to explore ways to cope with procrastination. 

How to cope with ADHD procrastination: Three potentially effective strategies

If you’re experiencing procrastination and have ADHD, you might benefit from the following three strategies for coping. 

Avoid overstimulating or distracting environments

The environment you work in can significantly affect your ability to focus on a task. Environments that are overstimulating or distracting may contain several elements that can pull attention, such as:

• Loud noises
• Electronic devices, such as televisions, smartphones, or gaming systems
• Excessive windows or open doors with views to outside areas
• Harsh lighting
• Other people

You can adjust your environment by removing certain elements, such as electronic devices, or choosing a different location. However, some work locations may have added distractions. For example, studying with other students in your college library may seem productive, but your attention may be drawn to conversations with your fellow classmates. 

Consider choosing an area where you can be alone. Noise-canceling earplugs or headphones can further enhance your focus and reduce the effect that distracting noises may have on your attention. In addition, turning off your phone while working or studying may be helpful to ensure you aren’t distracted by notifications. You may be able to use a phone app that blocks you from entering apps for a certain amount of time and rewards you for being time focused. 

Break down bigger projects into smaller tasks

Large projects can feel overwhelming, which may lead to procrastination. Procrastination may be due to the significant perceived effort or time that these projects may require to complete. To manage these feelings, it may be helpful to break down larger projects into smaller and more manageable tasks. To do so, the University Of Georgia recommends considering the following six steps. 

Understand what you are trying to accomplish

Start by determining the primary goal of the project. Doing so may help you establish a clear idea of each task and how it contributes to your overall objective. 

Figure out each part of the task

Once you know your overall goal, determine what smaller tasks may allow you to achieve it. Each task can be a steppingstone to your desired outcome. 

Determine the task order

Establish the order in which you will complete tasks. Some tasks may benefit from a specific sequence, while others could fit into a more flexible structure or be completed concurrently with another task. 

Create a timeline

Creating a timeline often involves setting deadlines for each task. Doing so can help you stay focused and keep the overall project on track. 

Have an accountability plan

Set aside time to complete tasks and hold yourself accountable to use that time for its intended purpose. 

Complete the tasks early and review

Try to complete your tasks ahead of time so that you have an opportunity to review your work and ensure you are ready to move forward.  

Speak with a therapist or counselor

In some cases, procrastination and other ADHD-related challenges can be difficult to overcome alone. Talking to a mental health professional, such as a therapist or counselor, may be beneficial. A therapist can help you understand the symptoms of ADHD and how they may cause procrastination. In addition, a mental health professional may teach you coping methods to address procrastination and other components of ADHD. 

However, some individuals may not have access to, or a preference for, in-person therapy, potentially due to causes like the following: 

• Living in an area with a shortage of providers, which may increase the wait to see an in-person therapist or require an individual to travel elsewhere for care
• A lack of reliable transportation to commute to therapy sessions
• A desire to use different communication formats for therapeutic sessions, such as texting, calling, or video chats

In these cases, it may be beneficial to explore other options, such as online therapy through a platform like BetterHelp. Research suggests that online therapy can be an effective alternative to in-person therapy. One meta-analysis reviewed 12 randomized controlled trials involving 931 patients to compare the efficacies of these formats. Researchers found no significant differences between telehealth and face-to-face therapy in symptom severity, overall improvement, working alliance, or client satisfaction. These results were seen immediately after treatment and three, six, and 12 months after treatment.