4 Ways to Beat Procrastination When You Have ADHD

There you are, buried under a pile of tasks, a calendar that’s screaming for attention, and an inbox that’s basically a digital jungle. You’re hustling, but at the end of the day, your list has maybe two things crossed off—if you’re lucky.

Sound like your life? It’s definitely been mine. Even with all the productivity tips and time-management tricks I know, I still get tripped up by procrastination. And if you’ve got ADHD, that tendency to put things off unfortunately is your brain’s default setting.

Procrastination isn’t just a time-waster. It’s a stealthy saboteur, sneaking in so quietly you don’t even notice you’re stalling.

Why Do You Procrastinate?

Take my recent wrestle with my tax return. I’m stubborn enough to do it myself, and I’m not terrible with numbers. But taxes? They’re not exactly a barrel of laughs. For anyone, a task like this can feel like trying to focus during a fireworks show—overwhelming and way too easy to dodge.

Instead of getting to work, I found a million other things that were suddenly critical. My inbox became the most fascinating place on earth. Two hours later, I’d sorted emails but hadn’t touched my taxes. The deadline was looming, sure, but I still had a few weeks, right? And those emails had to be dealt with, didn’t they?

This Is Going to Be a Hassle

I had a whole list of reasons to avoid starting and it felt like I had to focus on other stuff first.

Of course, deep down, I knew the truth. I’d been burned by taxes before (let’s just say past years weren’t my proudest moments), and I could already feel the headache coming.

It’s the second-biggest reason we procrastinate: we’re convinced the task will be a problem. For folks with ADHD, that fear of things going wrong can make you freeze before you even begin.

Not Exciting Enough

The number-one reason we put things off? The task just isn’t fun. We’re hardwired to chase what feels good, what lights us up, even neurotypical brains.

And for an ADHD brain, it’s even worse. It doesn’t have to be utterly boring (like taxes) for you to shov it aside. If it’s not interesting enough, your brain just won’t produce the dopamine to even get you started.

Too Much Time

Here’s a confession: I secretly kind of enjoy numbers. Don’t spread that around, or I’ll end up in a math nerd support group.

So obviously, “not exciting enough” wasn’t the whole story. The third reason I delayed was simple: I had too much time. The deadline felt far enough away that my brain said, “Plenty of time to deal with this later.” So, I kept procrastinating.

So, How Do You Fight Procrastination?

This isn’t just me ranting about taxes. It’s about helping you see what’s behind your procrastination so you can outsmart it. If your ADHD brain is ping-ponging between distractions, these three strategies will help you stay on track. Here’s your toolkit for getting unstuck:

1. Aim for “Just Enough Time”

Procrastination loves a distant deadline. A far-off due date is like an open invitation to dawdle, especially when your brain’s already bouncing around.

Set a closer deadline—not so tight you’re panicking, but snug enough to keep you focused. This is huge for ADHD, where time can feel like a slippery concept. Leave a little cushion for surprises, but don’t give yourself weeks for a one-day job. A clear, nearby deadline is like a friendly push to get moving.

2. Spark some fire for the task

If a task feels like a chore, make it specific and juicy enough to pull you in.

One way to do that is to challenge yourself and turn it into a game with yourself. How many bills and receipts can you enter in 10 minutes? Can you tick off three of your most dreaded tasks in the next 30 minutes? Set a stopwatch and see if you can set a personal record for vacuuming the living room.

Setting a challenge like that helps to release some extra dopamine in the brain, so it might be just enough to get you started.

3. Reward Your Way to Action

Another way is to sweeten the deal with a reward. After those 10 minutes of administrative duty, allow yourself 5 minutes of guilt-free scrolling, or play a game.

That reward flips a switch in your brain, especially for ADHD people who crave instant wins. It’s like giving yourself a gold star for doing the hard thing.

Your reward can be anything—a snack, a quick walk, or even a power nap if that’s your vibe. Pro tip: Set a timer, so you will get back to work again.

4. Get a Buddy for the Tough Stuff

Why do everything alone? When a task feels like it’s going to be a hassle, don’t go solo. Find someone who’s great at what you’re avoiding and ask them to help. You can return the favor, you’re probably good at something they despise.

Even a tool can be your buddy, by the way. Try an app that streamlines the task. Or create a lifeline yourself. I learned from my tax disasters and made a simple guide to walk me through the process.

Anything that makes the job feel less daunting gets you closer to starting.

Keep Pushing, Even When the Universe Laughs

My little tax guide was a game-changer—I blasted through my return in just two hours, a personal record indeed!

I was ready to do a victory dance, so I logged into the tax website to submit… only to get hit with a “technical error” message. Apparently, the universe decided my win could wait a bit longer.

But here’s the thing: even when life throws a curveball, you’ve got the tools to keep going. So pick one of these strategies, turn that daunting task into a game with yourself, and show procrastination who’s boss.

Summing it up:

Did you know that there is a relationship between procrastination and worrying? Read “How making a plan helps you stop procrastinating“

This article is an adaptation of this blog on Goed Georganiseerd.