ADHD therapy can be a space where transformation can begin, where the journey to understanding your brain can start.
Today, we delve into a common challenge that many adults with ADHD face – Procrastination.
As your dedicated ADHD therapist and coach based here in Seattle, I am here to guide you through the intricacies of that sneaky monster on all of our shoulders - procrastination. Let's talk about this common struggle phenomenon.
Understanding Procrastination in ADHD: Procrastination is not a mere lack of willpower; for individuals with ADHD, it often stems from the unique way our brains process information, gather momentum, and manage time.
Recognizing this crucial distinction is the first step towards overcoming procrastination, and get to a place of being able to actually "Do The Thing.” In the ADHD brain, this phenomenon is actually one of the ways our brains try to help us gather the needed dopamine, motivation, and hyperfocus to actually engage in a task. We don’t have what amounts to a “starter button,” that allows us to just decide to do something and sit down and do it - so we often engage in activities that are secondary to the task we are trying to start. Either because the primary task is too overwhelming, it has too many possible starting points, or we feel stuck by not having all the information we need to just get us into a flow. Procrastinating (or what I like to call “hovering”) can be a useful way of allowing your brain to: process the info it needs to start the primary task, or build up the dopamine (from completing less overwhelming tasks), so you can to actually start. In ADHD therapy, we learn how your unique brain engages in procrastination, and begin to help you work with your natural pattern, instead of forcing you to try to “Stop Procrastinating!” I mean, if that actually worked, you would’ve done that already - right?
The Power of Mindfulness: One powerful tool in being able to work with and around procrastination is mindfulness - which is just a fancy word for building nonjudgmental self-awareness.
Typically, the way we as humans often cope with looming stress, boring tasks, and overwhelming projects is by ignoring them (which is the typical understanding of what procrastination is). Together, we can explore and develop more self-awareness (mindfulness) around what, exactly, happens that leads up to how and when you procrastinate in your unique way. We will practice becoming aware of each time you get pulled off task (observing it, without judgment), so that you can experiment with ways to bring yourself back around when that happens - without resorting to the old and un-helpful “Beating Myself Up” methods. Mindfulness therapy doesn’t have to involve becoming a daily meditator, or reaching for some unattainable state of presence or focus. It’s just a way to teach yourself how to observe how your mind actually works - instead of how you think you are supposed to force it to work. With time and practice, you can develop that observer self, and then learn to dance with your distraction as it’s happening, be able to creatively return to your focus, and be attentive to the task at hand - in your unique way. By incorporating this kind of mindfulness into your daily routine, you'll build skills and resilience around starting and even completing tasks. This can feel empowering and help you seize those moments in new ways to accomplish your goals.
Tailored Strategies for You: No two individuals with ADHD are the same, and neither are their journeys.
Our therapy and coaching sessions are designed to be highly personalized, ensuring that the strategies we develop resonate with your unique strengths and challenges. Whether it's breaking tasks down into smaller, more manageable steps, setting realistic goals that work with your time blindness and your rhythms, or establishing a structured yet flexible routine, we can work collaboratively to find what works best for you.
Creating a Supportive Environment: Procrastination can often be exacerbated by external factors, such as being low on sleep, having a chaotic workspace or a lack of organizational systems - and especially any unrealistic expectations of how we are “supposed” to work.
In our sessions, we'll explore and play with practical ways to create a supportive environment that nurtures your unique productivity, for you. Not all of us need that “perfect” uncluttered space to function at our best - sometimes, we just need to know how to find the things we need, with our own systems in place. Starting from a framework of what actually works for Your brain, we can tackle those once impossible ideas like: organizing your digital workspace, or finding effective time management tools that actually work for you. As we work together, we'll build a foundation for what success can look like for you.
Celebrating Progress, Embracing Growth: It's important to acknowledge that overcoming procrastination is a journey, not a destination.
Together, we'll celebrate your victories, no matter how small, and learn from any setbacks along the way. Our therapeutic partnership is built on understanding, compassion, and a commitment to your growth.
As someone with ADHD myself, my goal is to empower you to navigate the challenges of procrastination with resilience, self-awareness, and self-compassion. Through our ADHD therapy sessions, we'll embark on a transformative journey, unlocking the incredible potential within you. Don't let procrastination hold you back – let's work together to create a future filled with achievement, fulfillment, and personal growth.
Ready to take the first step? Schedule your online session today and embark on a path towards a more focused, purposeful life.