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How To Stop Procrastinating With ADHD


How do you stop procrastinating with Attention Deficit Hyperactivity Disorder?  This article will explore this topic.  Ways to stop procrastinating with ADHD include doing something fun first, creating the right environment to complete your tasks, and not beating yourself up.

Do Something Fun First

The first step to avoid procrastination is to do something fun first before you complete a task.  According to, the following can be stated:

Many people with ADHD find it helpful to do something they love first as a way to get in the mood to do less enjoyable tasks.

Any stimulating activity you enjoy will do the trick. Some ADDers play basketball or computer games. Others dance or take a bubble bath. Set a timer for 20 minutes to make sure you don’t get so absorbed in the fun activity that you forget to do the necessary one.

Create The Right Environment To Work In

In addition to doing something fun first, according to, consider creating the right environment to work in.  According to, the following can be noted:

People who have ADHD often are most productive in unconventional surroundings. Instead of wearing earplugs to ensure silence, you may find that you get more done when listening to loud music.

If you work best under pressure, but still turn in projects late or exhaust yourself by pulling all-nighters, set your own deadline for completing portions of the project. This way, you can still work under pressure to finish each portion “on time.”

Don’t Beat Yourself Up

On a third note, according to, don’t consider beating yourself up.  According to, the following can be noted:

What we silently say to ourselves about doing the task at hand has a strong impact on how (or whether) we do it. Avoid negative self-talk, and send yourself positive, realistic messages.

Instead of saying, “This will take forever, and it’s so late already…” substitute “I might not be able to finish this today, but I can do the first two steps within the next 30 minutes.”


To end this particular article, various ways to prevent procrastination with Attention Deficit Hyperactivity Disorder have been mentioned in this article.  According to, they include doing something fun first before you complete your task, creating the right environment to work in, in addition to not beating yourself up if you do not complete a task right away.  Consider trying these three strategies to avoid procrastination with ADHD.

Photo by PracticalCures

How To Stop Procrastinating With ADHD

Lauren Walters

My name is Lauren Walters. I am currently heading into my final semester of graduate school for Mental Health Counseling in the Spring of 2016. Through my own experiences with mental illness, I love to inspire others through my writings and reassure them that they can live healthy, productive lives, despite mental illness. I hope you enjoy my articles. Feel free to comment. I will be sure to respond to you questions and/or comments in a prompt manner. Enjoy!

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APA Reference
Walters, L. (2017). How To Stop Procrastinating With ADHD. Psych Central. Retrieved on July 15, 2020, from


Last updated: 23 Feb 2017
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