ADHD Coach Katherine Sanders

ADHD and Procrastination - three kinds of procrastination, three causes and more than three ways for you to get long-term strategies in place.

Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good.

In this episode of "ADHD Powerful Possibilities," Katherine, your friendly ADHD coach, explores the nuanced relationship between ADHD and procrastination, especially within the context of entrepreneurship. Understanding Procrastination - is it about laziness?

The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests.

Three types of Procrastination and three reasons ADHD can make them feel even worse?

Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to managing impulsivity, discover a variety of strategies tailored for the ADHD entrepreneur.

Learn about micro-tasking, engagement shifting and a sneaky mention of my new book on Procrastination.

Next episode:we discuss why focusing on strengths rather than deficits can significantly improve daily life and self-perception for those with ADHD.

Connect with me on Instagram or by email for further discussions, insights, and personal stories related to ADHD and entrepreneurship.

Remember, everything is possible. Stay tuned for more powerful possibilities with Katherine, your ADHD coach.

Connect with Katherine here:

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads 

Previous episode on Procrastination: https://pod.fo/e/20d8ca

Hear about my new Procrastination Book soon: Click Here.

• Dopamine & Motivation in ADHD:
• Volkow, N. D., Wang, G.-J., Newcorn, J. H., Telang, F., Solanto, M. V., Fowler, J. S. & Swanson, J. M. (2007). Depressed dopamine activity in caudate and preliminary evidence of limbic involvement in adults with attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 932-940.
• Prefrontal Cortex & ADHD:
• Arnsten, A. F. T. (2009). Toward a new understanding of attention-deficit hyperactivity disorder pathophysiology: an important role for prefrontal cortex dysfunction. CNS Drugs, 23(Suppl 1), 33-41.

Segment 2: Emotional Drivers of Procrastination

• Emotional Dysregulation & Procrastination:
• Barkley, R. A. (2015). Emotional dysregulation is a core component of ADHD. In Handbook of emotion regulation (2nd ed., pp. 15-35). Guilford Publications.
• Procrastination as Mood Repair:
• Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115-127.

Segment 3: Practical Strategies for Overcoming Procrastination

• Micro-tasking & ADHD:
• Tuckman, B. W. (2005). The effect of motivational scaffolding on procrastinators’ distance learning outcomes. Computers & Education, 49(2), 414-422.

• Engagement Shifting Techniques:
• Kessler, R. C., Adler, L., Barkley, R., Biederman, J., Conners, C. K., Demler, O., ... & Zaslavsky, A. M. (2006). The prevalence and correlates of adult ADHD in the United States: results from the National Comorbidity Survey Replication. American Journal of Psychiatry, 163(4), 716-723.
• ADHD & Executive Function:
• Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384-391.

• Neurobiology of ADHD:
• Shaw, P., Eckstrand, K., Sharp, W., Blumenthal, J., Lerch, J. P., Greenstein, D., ... & Rapoport, J. L. (2007). Attention-deficit/hyperactivity disorder is characterized by a delay in cortical maturation. Proceedings of the National Academy of Sciences, 104(49), 19649-19654.

Segment 2: Emotional Drivers of Procrastination

• ADHD & Emotional Regulation:
• Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Neuropsychology Review, 15(3), 144-174.
• Procrastination, Emotion, and ADHD:
• Steel, P., & Klingsieck, K. B. (2016). Academic procrastination: Psychological antecedents revisited. American Psychological Association, 57(1), 5-15.

Segment 3: Practical Strategies for Overcoming Procrastination

• Behavioral Strategies in ADHD:
• Solanto, M. V. (2011). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Guilford Press.
• ADHD, Motivation, and Task Engagement:
• Safren, S. A., Sprich, S., Mimiaga, M. J., Surman, C., Knouse, L., Groves, M., & Otto, M. W. (2010). Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD and persistent symptoms: A randomized controlled trial. JAMA, 304(8), 875-880.

microphone: 00:00:00

Welcome back to ADHD Powerful Possibilities.

2

: 00:00:03

I'm your friend, ADHD Coach Katherine, and

today we are looking at procrastination.

3

: 00:00:09

Specifically, what happens when ADHD?

4

: 00:00:14

You're procrastinating, but you are

also the person who is Completely

5

: 00:00:19

in charge of your business.

6

: 00:00:21

Unfortunately, I still have

my ongoing throat problems.

7

: 00:00:25

So bear with me.

8

: 00:00:26

I will edit out the coughs, the

throat clears, as far as I can,

9

: 00:00:30

and let's look at what happens.

10

: 00:00:33

with ADHD and procrastination.

11

: 00:00:36

I don't know a single person who

hasn't procrastinated, and I'm

12

: 00:00:40

going to say up front, everyone

with a brain procrastinates.

13

: 00:00:45

But with ADHD, we're talking about Olympic

levels when it comes to putting off work.

14

: 00:00:51

We need to do, we know we need

to do, and we just don't do it.

15

: 00:00:55

So what happens in your brain

that makes it So difficult to get

16

: 00:00:59

past and how can you overcome it?

17

: 00:01:02

The biggest challenge we have

with procrastination is this idea

18

: 00:01:07

that somehow it means we're lazy

19

: 00:01:09

but that's not what procrastination is.

20

: 00:01:11

It doesn't mean choosing not to do

something because you don't feel like it.

21

: 00:01:16

It means Putting things off,

even though you know you are

22

: 00:01:21

going to suffer for it later.

23

: 00:01:23

So let's get very clear,

what is procrastination?

24

: 00:01:26

And then we're going to look at why

is it so common for people with ADHD.

25

: 00:01:32

And then we're going to look, as always,

at some practical tools and strategies

26

: 00:01:36

and ideas that you can play with.

27

: 00:01:39

There are two possible roots for the

word procrastination, one is from the

28

: 00:01:44

Greek which means doing something

against our own best interest.

29

: 00:01:50

We're actively doing something

that's going to harm us.

30

: 00:01:54

And there's a Latin root as well.

31

: 00:01:56

Which is procrastinary, crass, being,

tomorrow, putting off things for tomorrow,

32

: 00:02:02

and these two roots, I think, sum up why

ADHD people have such a problem with it.

33

: 00:02:08

On the one hand, what matters to us

now is more interesting and important

34

: 00:02:13

than what we need to do long term.

35

: 00:02:15

And also, Tomorrow is not now.

36

: 00:02:18

Now is where we are and sometimes we

even have problems imagining tomorrow.

37

: 00:02:23

We'll go into this in more depth.

38

: 00:02:25

Even the definition should give

you some idea that procrastination

39

: 00:02:29

isn't the same as laziness.

40

: 00:02:32

And I have to admit, I

did this at the weekend.

41

: 00:02:34

I had big plans.

42

: 00:02:35

I had written all the scripts

for a month's worth of podcasts.

43

: 00:02:39

I'd written them all out late at night,

got everything lined up and I was

44

: 00:02:43

going to record them at the weekend.

45

: 00:02:45

And then it was more important in

the moment to spend time with my

46

: 00:02:49

daughter and my dog, than it was

to actually record these podcasts,

47

: 00:02:53

even though I knew it would do me

harm because I have a busy week.

48

: 00:02:59

So procrastination doesn't go

away just because you understand

49

: 00:03:03

it, and you know what it is.

50

: 00:03:05

And I also thought it was quite funny

that I had planned to record this podcast

51

: 00:03:09

and then I procrastinated about it

52

: 00:03:11

and it's that act of delaying

something even when we know the

53

: 00:03:15

negative consequences that gives

procrastination its unique quality

54

: 00:03:21

and it isn't just laziness.

55

: 00:03:24

For people who aren't ADHD.

56

: 00:03:26

It can come from a lack of motivation,

it can be fear, it could be avoidance,

57

: 00:03:32

it could even be perfectionism.

58

: 00:03:34

And yes, all of those factors come into

why people with ADHD avoid doing things.

59

: 00:03:40

We also have perfectionist tendencies.

60

: 00:03:43

We also sometimes just

don't feel very motivated.

61

: 00:03:46

But our brains are in themselves are

differently structured and wired,

62

: 00:03:52

which is why it is so much harder

to get out of procrastination.

63

: 00:04:00

So let's look at your brain.

64

: 00:04:01

First of all, your executive

functions are challenged in ADHD.

65

: 00:04:07

There's a deficit, there's a lack, and

not everyone is the same in each of these

66

: 00:04:12

areas, but they are all the problems

that we experience most commonly.

67

: 00:04:18

Day to day.

68

: 00:04:19

So think of the mental skills that allow

you to quickly switch tasks, to manage

69

: 00:04:24

your time, to plan activities, to prepare.

70

: 00:04:28

To remember details

and to organize things.

71

: 00:04:32

These are all part of your executive

functions, as is emotional regulation.

72

: 00:04:37

And these are all critical when it

comes to overcoming procrastination.

73

: 00:04:42

If we can't manage these executive

functions, it's so much more

74

: 00:04:47

challenging to break out of that cycle.

75

: 00:04:51

We're also wired for impulsivity.

76

: 00:04:54

And instant reward.

77

: 00:04:56

One of the things I see a lot with

parents is they come along, they've

78

: 00:05:00

got these reward charts, the reward

charts aren't working, they're confused.

79

: 00:05:04

And I have to explain, it's because our

brains see the reward now or not now.

80

: 00:05:11

And don't take this the wrong way,

but it's a bit like shouting at your

81

: 00:05:15

dog for something they did last week.

82

: 00:05:17

The dog has no memory of

why you're shouting at it.

83

: 00:05:20

Might make you feel better in

the short term, but it's not

84

: 00:05:23

going to change their behaviour.

85

: 00:05:25

The same thing with reward and ADHD.

86

: 00:05:28

We want something now, and if

we do something, we need to be

87

: 00:05:32

rewarded for it almost immediately.

88

: 00:05:35

Like many things it can be learned.

89

: 00:05:38

Generally we need to have the

reward closer to the action

90

: 00:05:43

and that's why we tend

to prioritize immediate.

91

: 00:05:47

Satisfaction, immediate, feeling

good, over long term rewards.

92

: 00:05:52

And there are several studies that back

this up that show a short term reward

93

: 00:05:57

is much more attractive for people with

ADHD than the neurotypical population

94

: 00:06:03

and it's one of the problems with us

having long term goals and visions.

95

: 00:06:08

We're also much more likely

to perceive or see a task as

96

: 00:06:12

being more difficult than it is.

97

: 00:06:16

Feels difficult, so we avoid it.

98

: 00:06:19

If something is boring or

challenging, it's going to

99

: 00:06:22

trigger our avoidance behaviour.

100

: 00:06:25

And

101

: 00:06:25

again, this is connected to our

reward system, lack of dopamine

102

: 00:06:31

that is so common in ADHD.

103

: 00:06:34

I have seen clients being able to

learn that completion is the key.

104

: 00:06:40

more motivating than not

starting, but that takes time.

105

: 00:06:45

That's an advanced level of self coaching.

106

: 00:06:49

And in the short term, you're much more

likely to think, meh, doesn't feel good.

107

: 00:06:54

I'm not going to do it.

108

: 00:06:55

So we're more likely to avoid

things that are challenging.

109

: 00:06:59

And of course that's

part of procrastination.

110

: 00:07:01

And also, we've got the importance

versus interest nervous system.

111

: 00:07:07

When people give you an Eisenhower

matrix and they say, this is important

112

: 00:07:12

and urgent, this is not urgent,

not important, none of that matters

113

: 00:07:16

if you have ADHD because it can be

really urgent and really important.

114

: 00:07:21

If it's not interesting.

115

: 00:07:23

You are going to find it much harder to

engage with that activity and depending on

116

: 00:07:29

your flavor or recipe of ADHD, that could

mean that things like taxes are important,

117

: 00:07:36

they could be urgent, but they're

not very interesting on the surface.

118

: 00:07:42

So again, the procrastination comes

into play and we put them off.

119

: 00:07:46

And finally, That emotional

dysregulation I mentioned at the start

120

: 00:07:51

in general executive function terms.

121

: 00:07:53

Emotional dysregulation is the

key to most of ADHD's challenges

122

: 00:07:59

because any task or activity

associated with a negative emotion

123

: 00:08:05

is going to be put in the not now,

"I'll deal with it tomorrow" bin.

124

: 00:08:09

We're also more sensitive to negative

feedback or perceived negative

125

: 00:08:14

feedback, that rejection sensitivity.

126

: 00:08:17

It's not that other people don't

experience it, but the Pain,

127

: 00:08:22

the impact of that negative

feedback is so much stronger.

128

: 00:08:26

Again we will postpone it and delay

it in favour of something that we

129

: 00:08:30

can do now and that is much more

enjoyable and is avoiding that pain.

130

: 00:08:36

Although everyone procrastinates,

if you have ADHD, the parts of your

131

: 00:08:41

brain that create the ADHD are also

the parts of your brain involved in

132

: 00:08:47

getting tasks done and avoiding them.

133

: 00:08:50

Before you start designing any hacks

or strategies or tips, make sure

134

: 00:08:55

that you really understand your ADHD.

135

: 00:08:59

What your particular challenges

are and how you respond to things

136

: 00:09:04

like a negative emotion, a negative

feedback, things that are challenging.

137

: 00:09:09

Listen to the ideas and the meaning

that you give something when it's hard.

138

: 00:09:17

And now we're going to

look at procrastination.

139

: 00:09:20

We can give it three labels, although

it is still all part of the same

140

: 00:09:24

thing, and it doesn't mean you can't

experience one or more at the same

141

: 00:09:29

time, just to make it more complicated.

142

: 00:09:32

But these are avoidance, arousal,

143

: 00:09:34

and decision procrastination.

144

: 00:09:37

We'll go through each of them in

turn to explore them a little bit

145

: 00:09:41

more and you might recognize one or

other or all three being the thing

146

: 00:09:46

that's keeping you stuck right now.

147

: 00:09:48

The first one is arousal procrastination.

148

: 00:09:51

It's not as exciting as it sounds.

149

: 00:09:54

It's about the deadline and the impact

of a deadline or a frame around a task.

150

: 00:10:00

And the reason this one is particularly

enticing for people with ADHD is if

151

: 00:10:06

you have a lack of dopamine, or your

dopamine isn't quite where it should

152

: 00:10:11

be in terms of getting started on tasks

you might be relying on adrenaline.

153

: 00:10:17

Now, a deadline, which is close

enough, is going to create some stress,

154

: 00:10:23

which is going to create adrenaline,

and that will temporarily increase.

155

: 00:10:27

Give you the hyperfocus that

you need to get the task done

156

: 00:10:32

that last minute night before the

deadline for a project for a quote

157

: 00:10:37

for your tax return, the ability to

focus for five or six hours straight.

158

: 00:10:43

That's adrenaline, and that in itself is

not A great thing to rely on long term.

159

: 00:10:50

Arousal, procrastination, where

we're needing the adrenaline of the

160

: 00:10:55

deadline, the pressure of the deadline.

161

: 00:10:58

Long term is more likely

to lead you to burnout.

162

: 00:11:01

Because you are going to experience

anxiety and stress, along with

163

: 00:11:06

that adrenaline hyperfocus.

164

: 00:11:08

And the anxiety and stress are negative,

which will lead you to procrastinate more.

165

: 00:11:12

The next kind of

procrastination is avoidance.

166

: 00:11:15

And this one's connected to a fear

of failure, a fear of judgment,

167

: 00:11:20

sometimes even a fear of success.

168

: 00:11:23

If you complete this task and

do it well, is it going to be

169

: 00:11:26

expected of you every time?

170

: 00:11:29

So fearing success as much as failure

and judgment is part of our avoidance

171

: 00:11:35

structure, which is protection, right?

172

: 00:11:38

But if we never try something

because we've procrastinated and

173

: 00:11:42

it's Nobody's going to judge us

or our performance in this task.

174

: 00:11:49

We can't fail because we've never begun.

175

: 00:11:52

And if we don't fail, people aren't

going to be saying look at them.

176

: 00:11:56

What do they think they're doing?

177

: 00:11:57

It's about protecting yourself.

178

: 00:11:59

And I use the word self esteem because

people who have good self worth,

179

: 00:12:06

And who are confident in themselves

generally find this one less of a

180

: 00:12:11

problem because you're more likely to

be certain of your value without needing

181

: 00:12:18

other people to praise you constantly.

182

: 00:12:21

So if you find yourself using

avoidance procrastination, you

183

: 00:12:24

might want to be thinking I have

some work to do on my self worth.

184

: 00:12:28

Because the more we do this kind of

procrastination, over time, it can

185

: 00:12:34

seriously limit our potential for

growth, for development, for new

186

: 00:12:39

opportunities, and that just reinforces

a negative self image over time.

187

: 00:12:45

So try and avoid, avoidance

procrastination, or recognize it and

188

: 00:12:50

then do some work on what's causing it.

189

: 00:12:52

And then the last one.

190

: 00:12:54

Decisional paralysis or procrastination

is the one that many people think of.

191

: 00:12:59

The analysis paralysis, decisional.

192

: 00:13:02

Procrastination is both a fear

response but also an ADHD executive

193

: 00:13:09

function challenge because we're

literally trying to run all of

194

: 00:13:13

these analyses at the same time.

195

: 00:13:15

But are you avoiding a decision because

you're scared of making the wrong choice?

196

: 00:13:21

And of course when we have executive

function challenges on top, we can

197

: 00:13:25

sometimes struggle to take pieces

apart and analyze them calmly

198

: 00:13:31

because looking at all the

potential outcomes is just too much.

199

: 00:13:36

So we don't do anything at all.

200

: 00:13:39

Looking at each of those three kinds of

procrastination, it should be obvious that

201

: 00:13:44

ADHD turns the intensity of them up so far

because of the way our brains work anyway.

202

: 00:13:51

It's not just about time management,

it's about our emotional regulation,

203

: 00:13:57

our impulsivity, and how we

make decisions and choices.

204

: 00:14:01

But until you've taken some

time to understand which kind of

205

: 00:14:06

procrastination you're dealing with,

it's going to be harder for you to

206

: 00:14:10

identify the underlying root cause.

207

: 00:14:14

Think of it like one of these big

Jenga blocks with the bricks that

208

: 00:14:18

you take out to topple the tower.

209

: 00:14:20

If your procrastination is a tower, we

need to remove blocks from the bottom if

210

: 00:14:25

we want to knock the whole structure down

211

: 00:14:27

do that.

212

: 00:14:29

We're going to look at why procrastination

happens and unpacking the why

213

: 00:14:34

behind these three kinds is going

to help you to get clearer still.

214

: 00:14:43

One is lower self efficacy.

215

: 00:14:46

That's a fancy way of saying we

have less confidence that we can

216

: 00:14:49

do a job well, that we are capable.

217

: 00:14:52

The second one is lower value given

to tasks and activities and of course

218

: 00:14:57

impulsivity, and we're going to look

at each of these three to help you

219

: 00:15:01

explore them a bit more in your life.

220

: 00:15:04

Looking at lower self efficacy is really

important with ADHD because of the

221

: 00:15:10

emotional regulation challenges we have.

222

: 00:15:13

It basically refers to how we believe

we are going to succeed or accomplish

223

: 00:15:19

a task or complete a situation.

224

: 00:15:22

There are many reasons why somebody

with ADHD can have lower self

225

: 00:15:27

efficacy than their neighbour.

226

: 00:15:29

That could be past

experiences from childhood.

227

: 00:15:33

We receive more negative feedback, we're

more likely to struggle with things like

228

: 00:15:37

homework and tasks that are valued by the

rest of society because of our ADHD brain.

229

: 00:15:44

We have this low self

efficacy from an early age.

230

: 00:15:48

We just don't think we're capable.

231

: 00:15:50

Your confidence can be knocked really

quickly early on with a few badly timed

232

: 00:15:57

words from somebody that you value,

like a parent or an adult in authority.

233

: 00:16:02

we tend to think, I struggled before,

what's going to be different this time?

234

: 00:16:07

I'm just not going to try because

I'm no good at this kind of thing.

235

: 00:16:11

And that's one of the reasons why having

a group of people, a coach, somebody

236

: 00:16:16

in your life who can cheer you on and

give you positive reinforcement and let

237

: 00:16:21

you see how amazing you are can really

help when it comes to procrastination.

238

: 00:16:27

Moving on to lower value.

239

: 00:16:29

Now, this is about the significance

and interest of a task or activity.

240

: 00:16:35

And if it's not.

241

: 00:16:36

Valuable, that means it's not

aligned with our interests, it's

242

: 00:16:41

not immediately rewarding, there's

no real engagement, it's maybe

243

: 00:16:45

too easy or too hard in execution.

244

: 00:16:50

That creates low value for our ADHD brains

245

: 00:16:54

and it's not because

we're bored by something.

246

: 00:16:57

It's because we need stimulation.

247

: 00:17:00

An ADHD brain that is not adequately

challenged with a task that's interesting

248

: 00:17:06

for us, personally, is going to be one

that finds it almost impossible to begin

249

: 00:17:11

and engage with that task because we don't

have the neurotransmitters that fire

250

: 00:17:19

together and create the action of action.

251

: 00:17:21

It's not that we won't.

252

: 00:17:22

Won't, we can't.

253

: 00:17:24

So creating value is something that we

can work on and that we can learn to do

254

: 00:17:31

but it's not generally taught in school.

255

: 00:17:34

So don't feel bad if

you've never been able to.

256

: 00:17:37

Create value in a task that

you just struggle with so much.

257

: 00:17:41

And the need for our brain to engage

with tasks that are high reward or are

258

: 00:17:47

in line with our preferred interests,

our values, explains why we need to find

259

: 00:17:53

personal relevance in what we're doing.

260

: 00:17:56

And I'll talk about that

a bit more later on.

261

: 00:17:59

And finally, impulsivity.

262

: 00:18:02

It's not just the classic squirrel.

263

: 00:18:05

Interruption, although I have

to say my brain does that with

264

: 00:18:09

alarming frequency, especially if

I see a cute dog in the street.

265

: 00:18:13

Edinburgh's full of cute dogs.

266

: 00:18:15

But impulsivity actually ties really

strongly with procrastination.

267

: 00:18:20

So if you're somebody who's

very impulsive, and that doesn't

268

: 00:18:24

necessarily mean you move a lot,

your brain can be impulsive, you're

269

: 00:18:28

going to find procrastination

cropping up frequently for you.

270

: 00:18:32

And that's because short term

enjoyment and pleasure will

271

: 00:18:37

always override long term,

272

: 00:18:40

valuable, long term outcomes.

273

: 00:18:46

And two of the ways that I see

impulsivity showing up In disguise

274

: 00:18:51

are an activity that procrastinates

the actual job or task that you had.

275

: 00:18:57

And procrasti learning, as you

can imagine, is learning something

276

: 00:19:02

so that, in theory, you can do

the thing you have to do better.

277

: 00:19:06

But actually you're just putting it off.

278

: 00:19:08

And that is a very ADHD thing and I'll

explain why I think it's particularly

279

: 00:19:14

important for us in just a few minutes.

280

: 00:19:17

So looking in depth at procrastivity,

You're more likely to take on other

281

: 00:19:22

tasks that give you an immediate

feedback or are quickly completed

282

: 00:19:28

and make you feel like you're

busy and you're active.

283

: 00:19:31

You're not lazy, but you don't

actually get closer to the goal.

284

: 00:19:37

So the task that you had to do.

285

: 00:19:39

So that's things that feel like busy

work, but don't move the needle.

286

: 00:19:44

An activity doesn't get you there, but

it makes you feel good in the short term.

287

: 00:19:48

That's procrastivity.

288

: 00:19:49

But we can get stuck in this procrastivity

cycle because at the end of the day

289

: 00:19:55

we've been busy all day, we've been

active, we're no closer to our long term

290

: 00:20:00

goals, and that makes us feel worse,

we become emotionally dysregulated,

291

: 00:20:07

and so the next day, guess what, that

cycle is so much harder to break out of

292

: 00:20:12

because you're emotionally avoiding it.

293

: 00:20:15

Things that you didn't do yesterday

and that are making you feel worse.

294

: 00:20:19

It allows us to cope in the short term

with those feelings of inaction, but it

295

: 00:20:24

just leads to a cycle of rushed decisions,

overlooked details and incomplete goals.

296

: 00:20:32

Procrastilearning is slightly different.

297

: 00:20:35

It's what I call the learning loop and

I see a lot in business owners, anybody

298

: 00:20:40

really, but especially in people who

are self employed and who have ADHD.

299

: 00:20:45

That's quite a large number of us.

300

: 00:20:47

It could be because we

genuinely love learning.

301

: 00:20:50

That's one of my top

VIA character strengths.

302

: 00:20:53

I love learning.

303

: 00:20:54

It's very easy for me to get sucked

into this, but we get stuck in this

304

: 00:20:58

endless cycle of doing more classes,

more courses, more qualifications,

305

: 00:21:04

reading more books, following more

people, and we never actually learn.

306

: 00:21:09

Take action.

307

: 00:21:10

And it's great to have this

incredible curiosity, this

308

: 00:21:15

wonder, this thirst for knowledge.

309

: 00:21:17

It's one of our strengths, but

it's also an avoidance of failure.

310

: 00:21:22

If we don't try, we can't fail.

311

: 00:21:24

Nobody can judge us.

312

: 00:21:25

So although it looks really positive

and worthwhile, it's always got to

313

: 00:21:32

be seen through the lens of ADHD.

314

: 00:21:34

Am I doing this because I

enjoy it and it's useful?

315

: 00:21:38

Or am I doing it because I'm a bit

worried about taking action, being judged,

316

: 00:21:43

failing, and how that will be perceived

by others, and what they might say about

317

: 00:21:48

me, and what I believe about myself.

318

: 00:21:51

It's also connected to our

need to absorb all the details.

319

: 00:21:55

Ability to hyperfocus, our

thirst for information.

320

: 00:22:00

These are all ADHD strengths, but

when they get in the way of you

321

: 00:22:05

doing work and taking action, that's

procrasti learning, not just learning.

322

: 00:22:11

And you can tie those two back

to what we looked at before, with

323

: 00:22:16

impulsivity, the need for immediate

reward, the time management issue.

324

: 00:22:22

These are all part of ADHD challenges

that are built in, hardwired to our brain.

325

: 00:22:29

But the good news, of course, is that

we have neuroplasticity and we know it

326

: 00:22:34

continues throughout your whole life.

327

: 00:22:40

Before we get to the end, I want to say

that I have an ebook I've been working

328

: 00:22:45

on for a while and it's sharing my own

framework for overcoming procrastination.

329

: 00:22:50

I've shared it with a few people

now and they are really excited.

330

: 00:22:54

So make sure that you are

signed up to my mailing list.

331

: 00:22:57

I'll include a link if you want to be

notified about when that is available

332

: 00:23:01

and it's Something that I think can

change how you work long term, and

333

: 00:23:07

I've got a few surprises to go with it.

334

: 00:23:13

But let's get back to the strategies about

ADHD and how to manage procrastination.

335

: 00:23:20

First of all, I want to say you

do not have to be productive 24 7.

336

: 00:23:25

It's really important that you're

getting adequate rest, sleep, you're

337

: 00:23:30

making time for enjoyment and fun.

338

: 00:23:33

If you're not doing that, don't

listen to the rest of this.

339

: 00:23:36

Go away and make sure you've got

firm boundaries about your sleep,

340

: 00:23:39

your time off, your weekends.

341

: 00:23:41

If you feel even slightly close to

burnout, step away from all productivity

342

: 00:23:46

advice and focus on restoring your

well being and your rest first.

343

: 00:23:51

Now those people have left the

room, let's get on with what you can

344

: 00:23:55

do if you need to get stuff done.

345

: 00:23:58

You have ADHD and you're

procrastinating, here are a few

346

: 00:24:01

strategies that you can play with.

347

: 00:24:04

Of course, there's the generic

productivity type advice,

348

: 00:24:08

Pomodoro timers, planners, etc.

349

: 00:24:11

They have their place.

350

: 00:24:13

I'm not saying they're useless, but

as you will know because you will

351

: 00:24:16

have tried them, they fall short

when it comes to undoing ADHD type of

352

: 00:24:23

procrastination, and that's because

of all the things we've just talked

353

: 00:24:26

about and how your brain works.

354

: 00:24:28

If you have taken the time to think

about which kind of procrastination

355

: 00:24:33

you're struggling with most, you'll

be able to listen to this section

356

: 00:24:38

and take the one that works for

you most or combine them together.

357

: 00:24:42

So make sure you've got a notebook

or I will make these into a download

358

: 00:24:47

that you can grab at the end.

359

: 00:24:49

Let's think about specific strategies

for each type and you can mix a much.

360

: 00:24:56

Experiment with these and see

which ones feel good for you.

361

: 00:25:01

One of the problems I see quite

often is that we try very generic,

362

: 00:25:06

neurotypical based productivity tips.

363

: 00:25:09

Such as a Pomodoro technique,

which is great in some ways.

364

: 00:25:14

But it doesn't address the

underlying causes of the problem

365

: 00:25:19

with ADHD, which isn't just.

366

: 00:25:22

Not being able to get started.

367

: 00:25:23

It's so much more than that.

368

: 00:25:25

And the way we do that is

we enhance ourself efficacy.

369

: 00:25:30

We raise the task value.

370

: 00:25:32

And then we put in place

impulsivity techniques.

371

: 00:25:37

It's always going to be part of

your natural operating system.

372

: 00:25:41

If you think about.

373

: 00:25:43

Your system as Mac versus windows.

374

: 00:25:47

You're going to run on safari.

375

: 00:25:49

When the rest of the world is.

376

: 00:25:50

Operating on windows.

377

: 00:25:52

But that doesn't mean

we can't do upgrades.

378

: 00:25:56

Right.

379

: 00:25:57

ArousalSo procrastination.

380

: 00:25:59

thrill seeker delay needing that energies.

381

: 00:26:03

adrenaline to give you the hyper-focus

to get started to complete the task.

382

: 00:26:09

Is classic.

383

: 00:26:10

ADHD How can you manage

arousal procrastination?

384

: 00:26:14

The key long term is

to create a structured.

385

: 00:26:18

Excitement.

386

: 00:26:19

in task completion itself.

387

: 00:26:22

I just finished talking to a client.

388

: 00:26:24

And saying exactly the same thing.

389

: 00:26:26

Completing a task.

390

: 00:26:27

Can become rewarding in itself.

391

: 00:26:30

No matter what the task

is when we address it.

392

: 00:26:34

Properly.

393

: 00:26:35

When we recognize it, we celebrate it.

394

: 00:26:38

We focus on the completion.

395

: 00:26:40

Not the task itself.

396

: 00:26:42

and one of the ways we can do that

is to build in mini circuit breaks.

397

: 00:26:47

Where we set an achievement,

we need to reach by that.

398

: 00:26:51

Time.

399

: 00:26:52

And then we celebrate it.

400

: 00:26:53

It's not just.

401

: 00:26:55

achieve task one tick achieve task

two tick; It's achieve task one.

402

: 00:26:59

Brilliant.

403

: 00:27:00

Fantastic.

404

: 00:27:01

And really focused on how good

we feel at reaching that goal.

405

: 00:27:05

That mini goal, that many deadline.

406

: 00:27:07

If you've ever had to train a puppy.

407

: 00:27:09

You get their attention by being

really excited and really celebrate.

408

: 00:27:13

when go outside to be when the sit down.

409

: 00:27:17

Rewarding.

410

: 00:27:18

That action makes it action.

411

: 00:27:21

A reward in itself.

412

: 00:27:23

We're going to do the same.

413

: 00:27:24

You can say.

414

: 00:27:25

A mini goal and many deadline.

415

: 00:27:27

And when you get there,

you're going to celebrate.

416

: 00:27:30

and really focus on how good it

feels to complete that stage.

417

: 00:27:34

You're going to believe that

you can achieve things more.

418

: 00:27:38

And it changes how you view yourself.

419

: 00:27:40

Which is, you learn to

self coach yourself.

420

: 00:27:44

To reach these goals.

421

: 00:27:46

That's the ultimate goal

is to be a good self coach.

422

: 00:27:50

With avoidance procrastination,

which is based in avoidance fear.

423

: 00:27:56

Self doubt, self efficacy issues.

424

: 00:27:59

We need to reframe the task

and reframe what it means.

425

: 00:28:04

As well as understand how to

structure it so that you cannot lose

426

: 00:28:09

so on the one hand.

427

: 00:28:11

If you're avoiding it because

you're worried about how.

428

: 00:28:14

People will see you.

429

: 00:28:16

If you don't achieve something.

430

: 00:28:18

How small a step can make it.

431

: 00:28:21

This is based in Timothy Galway's

famous book, the inner game of tennis.

432

: 00:28:26

If you haven't read it

it's one of my favorites.

433

: 00:28:28

And you make each stage small enough.

434

: 00:28:32

So it's achievable.

435

: 00:28:33

And that will address your.

436

: 00:28:35

Doubt about whether you

can do something or not.

437

: 00:28:38

The other thing that can happen with

avoidance procrastination is low value.

438

: 00:28:43

If the task isn't valuable

because it has no meaning for you.

439

: 00:28:47

Learning how to create meaning

and relevance for you for

440

: 00:28:52

your own long term goals.

441

: 00:28:54

You all know long-term personal values.

442

: 00:28:57

Is going to change a low value

task into something that you enjoy

443

: 00:29:01

completing because it is in line with

your values and your longterm goals.

444

: 00:29:07

That's the reframe.

445

: 00:29:09

And the final kind of procrastination

decision or procrastination, which we

446

: 00:29:14

know now is connected to our executive

functions so it's a structural issue,

447

: 00:29:20

we need to develop our own.

448

: 00:29:23

Clear prioritization framework.

449

: 00:29:25

And we do that because

we simplify the choices.

450

: 00:29:29

By having a clear criteria or a level.

451

: 00:29:32

For making those decisions and here

are two ideas for you to play with.

452

: 00:29:40

When it comes to.

453

: 00:29:41

Managing procrastination generally.

454

: 00:29:43

Micro tasking.

455

: 00:29:45

And engagement shifting.

456

: 00:29:46

So micro tasking is literally

breaking each task down.

457

: 00:29:50

Into the smallest possible step.

458

: 00:29:53

Some people become overwhelmed

because they see this endless list

459

: 00:29:57

of things that they need to do.

460

: 00:29:58

The goal is to start taking

action really quickly.

461

: 00:30:02

So you're constantly.

462

: 00:30:04

Breaking it down and achieving things.

463

: 00:30:07

It's about that immediate

reward and forward motion.

464

: 00:30:11

So microtasking, isn't about building.

465

: 00:30:14

500 step list of each

part of a project or task.

466

: 00:30:19

It's about how.

467

: 00:30:20

Effectively, can we make progress

going through each element?

468

: 00:30:24

You're not writing an SOP.

469

: 00:30:27

You don't need to record things.

470

: 00:30:28

Other people need to know.

471

: 00:30:30

This is only for you.

472

: 00:30:32

And it's about being able to get that.

473

: 00:30:35

Hit of having finished each stage quickly.

474

: 00:30:38

Gives you immediate feedback.

475

: 00:30:40

And accomplishment.

476

: 00:30:41

The second tactic.

477

: 00:30:43

engagement shifting.

478

: 00:30:44

This is about.

479

: 00:30:45

How we feel and think about a task.

480

: 00:30:48

It's not about gaslighting yourself

or kidding on that something's

481

: 00:30:52

really fun and exciting when it's not.

482

: 00:30:54

It's a reframe that allows

you to engage with it from.

483

: 00:30:58

A different position.

484

: 00:30:59

different story that

you're telling yourself.

485

: 00:31:02

And creating personal relevance.

486

: 00:31:04

When something is personally relevant.

487

: 00:31:06

It's so much easier to engage with

488

: 00:31:09

something that you may know.

489

: 00:31:11

Immediately connect with

Managing procrastination.

490

: 00:31:14

Is thinking about past success.

491

: 00:31:16

Unless you have a clear record

of your past achievements, things

492

: 00:31:21

that you have done well before.

493

: 00:31:23

Going to be harder for

you to be accurate.

494

: 00:31:26

About How effective you are,

what your self efficacy is.

495

: 00:31:30

Because you need to

recognize your past success.

496

: 00:31:33

Two.

497

: 00:31:34

Be the foundation for your

future success and enjoyment.

498

: 00:31:39

We need concrete evidence.

499

: 00:31:41

That you can access quickly.

500

: 00:31:43

To prove to yourself that you can do this.

501

: 00:31:47

I believe you can, but

you need the evidence.

502

: 00:31:50

The other thing that doesn't

appear immediately relevant

503

: 00:31:54

to procrastination, but it is.

504

: 00:31:56

Is thinking about your long term, meaning.

505

: 00:31:59

And your mission, what is

your vision for your life?

506

: 00:32:02

That may appear to have nothing

to do with procrastination.

507

: 00:32:07

Unless you can make a

task personally relevant.

508

: 00:32:10

It's gonna feel like

pushing treacle up hill.

509

: 00:32:14

We want you to have a clear view.

510

: 00:32:17

Of what your vision, your mission

and life is what you want to achieve.

511

: 00:32:21

Then you can look at the task.

512

: 00:32:24

And you can develop a way to make it

personally relevant and meaningful.

513

: 00:32:29

So we've looked at what procrastination

is and the three kinds of procrastination.

514

: 00:32:34

We spent some time exploring

why we procrastinate, not just a

515

: 00:32:39

physical structure of your brain.

516

: 00:32:41

But things like your self efficacy.

517

: 00:32:44

The value of the task, your impulsivity.

518

: 00:32:47

We've also added in some fairly advanced

techniques for looking at procrastination.

519

: 00:32:53

Through a different ADHD lens.

520

: 00:32:55

I do have another podcast

episode looks at procrastination.

521

: 00:33:00

I will have a link to

that in the show notes.

522

: 00:33:02

But of course in a few weeks I will have

my ebook available which breaks down

523

: 00:33:07

the model I've developed for managing

procrastination and getting tasks done,

524

: 00:33:13

especially for people who are wearing

all the hats in their business or

525

: 00:33:18

who are are just exceptionally busy.

526

: 00:33:20

I would love your thoughts on how

you see procrastination, now that

527

: 00:33:25

you understand the different kinds.

528

: 00:33:28

If you recognize one more than the

other, if that has changed over time.

529

: 00:33:33

You can leave a comment on my

Instagram account or you can email me.

530

: 00:33:37

Thank you so much for your

continued support and feedback.

531

: 00:33:41

I meet so many people now

who say I love the podcast.

532

: 00:33:45

I heard.

533

: 00:33:46

This episode and it really helped.

534

: 00:33:48

And I hope that you will

share this with somebody who's

535

: 00:33:51

struggling with procrastination.

536

: 00:33:53

It is.

537

: 00:33:54

So special when somebody is taking

the time to leave a comment.

538

: 00:33:57

It really makes a big difference for me.

539

: 00:34:00

Thank you again.

540

: 00:34:02

I look forward to sharing

with you next week.

541

: 00:34:05

All about strengths and ADHD.

542

: 00:34:07

And why a strengths based approach

can make such a difference to

543

: 00:34:13

how you feel everyday life.

544

: 00:34:15

I'm ADHD coach Katherine and you've been

listening to ADHD, powerful possibilities.

545

: 00:34:21

Take care of yourself.

546

: 00:34:23

And just remember.

547

: 00:34:24

Everything is possible.