Procrastination in people with ADHD is not laziness. It usually stems from difficulty getting started, feeling overwhelmed by a large task and fear of failure.
Make the first step smaller
“Write the report” is too big a step. “Open the file and write one line” is doable.
A short timer
Working for just ten minutes lowers the threshold of resistance.
Often the rest follows on its own, once the start is behind you.
An environment that reduces distractions
Phone in another room, one tab open, and a fixed place used only for work.
Work with the emotion
Behind procrastination there is sometimes anxiety or shame about past failures. Therapy helps identify and reduce them.
Let go of perfection
“Good enough” submitted on time is better than “perfect” never submitted at all.
In summary
Procrastination is not a failure of character. With the right tools and the right support it can be reduced significantly.
