Many adolescents and adults with attention-deficit/hyperactivity disorder (ADHD) struggle with chronic procrastination. This procrastination can lead to problems in school and at work because responsibilities are not completed until the last minute.
It can cause financial stress at home when balancing the checkbook is constantly delayed or bills are paid late. When you continue to delay others, it can cause problems in relationships and make them feel unimportant. It can also cause stress between teens and their parents when children put off school or lie about their grades or academic performance due to the negative effects of procrastination.
Procrastination can also lead to negative feelings and emotions and low self-esteem. This failure to complete tasks can lead to feelings of frustration, anxiety, guilt and shame. This emotion also contributes to the tendency to put off tasks, thus fueling the cycle.
- identify the cause of the delay.
Whether the distraction is social media, video games or just stress, it’s easy to use these as excuses for procrastination. Put your phone in another room or choose to put your book in a more secluded place to get real work done.
- music, prizes, anything as motivation.
Set up playlists on any music app that you can use as a constant pick-me-up to get work done consistently. For those of you who tend to get lost in music, you can promise yourself a little break from every task you complete. If not the music, you can also use prizes such as candy or savory snacks when you finish a certain part.
- use a timer.
One method I like to suggest is to use the timer on your phone and try to complete a specific task within that time frame. The timer sets the right artificial deadline to instill the pressure and motivation needed to get the job done.
- Write down your tasks in a list.
This is one of the easiest ways to get work done. Making lists isn’t necessarily an everyday thing for those who are forgetful, but it is certainly useful during important projects and exams. Lists are still an easy and organized way to make sure you write down all your tasks and it becomes more fulfilling when you complete a task and check it off.
- Choose to think positively.
Instead of putting your mind in the mindset of accomplishing something because you have to, replacing your thoughts with a more positive narrative is a better solution. Instead of telling yourself you need to accomplish something, ask yourself when you can accomplish it. Procrastinators tend to lie to themselves, assuring themselves that they’ll get something done when they could be putting it off until the last minute. Being honest about a task could be a simple first step to getting it done.
- Break down large tasks into smaller ones.
When you are able to break down tasks into smaller ones, your brain is able to absorb the task and take it on more easily. For example, if I tell myself, “I have a 20-page paper to write next week. This causes me to feel overwhelmed and procrastinate. But if I say, I’m going to try to write an outline today, that’s it! It’s something manageable, I don’t think it will take long, and I’m capable of completing it, and, after I’ve finished the task, I can check it off my list and start the next small task, like writing the introductory paragraph.
