Summary of "ADHD Procrastination Was Ruining My Life—Until I Learned This"
Summary of Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for ADHD Procrastination
Understanding ADHD Procrastination
- Procrastination in ADHD is paralysis, not laziness.
- It stems from overwhelm, emotional intensity, and dopamine deficits.
- Shaming yourself worsens the cycle; working with your brain is key.
General ADHD Brain Insights
- ADHD brains need dopamine to start tasks, but dopamine is only released if the task feels urgent, novel, or emotionally charged.
- Traditional advice like time-blocking or willpower often fails ADHD brains.
- Success comes from leveraging ADHD-specific strategies.
Procrastination Archetypes & Tailored Strategies
1. The Overwhelm Avoider
- Problem: Too many options and emotional overwhelm cause shutdown.
- Strategies:
- Externalize emotions by writing down what you feel about the task (fear, shame, etc.).
- Talk to yourself like a “confused intern” to break down tasks into very basic, manageable steps.
- Schedule “panic windows” to contain anxiety instead of avoiding it.
- Focus on creating psychological safety and low-stakes entry points.
2. The Frustrated Starter
- Problem: Knows what to do but brain won’t engage; running on empty dopamine.
- Strategies:
- Use reverse rewards: reward yourself before starting (music, walk, social time).
- Use chain reaction tasking: link a small piece of the task to a fun or rewarding activity.
- Focus on micro momentum — small wins, not perfection.
- Remember: Action → Emotion → More Action (not the other way).
3. The Dopamine Chaser
- Problem: Boredom and craving novelty cause procrastination.
- Strategies:
- Feed the dopamine seeker by making tasks into challenges or games.
- Create a “stuff I can’t do” list and prove yourself wrong to spark motivation.
- Use “side quests” — start with fun or satisfying parts of the task.
- Allow yourself to pivot if motivation wanes; stepping away can reignite dopamine.
4. The Burned Out Perfectionist
- Problem: Paralyzed by fear of failure and self-criticism.
- Strategies:
- Focus on time-based goals (e.g., “I’ll work for 30 minutes”) rather than outcome-based goals.
- Build consistency and self-trust through small, honest commitments.
- Prioritize healing over hacks; reduce shame and perfectionism.
5. The Deadline Driver
- Problem: Only works under pressure; procrastinates until last minute.
- Strategies:
- Simulate deadline pressure daily through external accountability.
- Use real people (coach, friend, professor) to create commitment.
- Accountability must be consistent and well-structured to avoid burnout or relapse.
Additional Tips
- Recognize that procrastination is emotional protection, not failure.
- Use curiosity instead of judgment to reduce decision paralysis.
- Allow yourself to start anywhere that sparks interest.
- Momentum builds slowly but snowballs once started.
- Personalized approaches work better than one-size-fits-all advice.
- Taking a procrastination archetype quiz can help identify your dominant style and receive tailored strategies.
Presenter/Source
- Nick (YouTube creator specializing in ADHD content)
Category
Wellness and Self-Improvement
