23/04/2026
Procrastination can be challenging, especially if it is related to ADHD or difficulties with attention and executive functioning. The Australian ADHD Guideline (AADPA, 2022) highlights that procrastination often stems from difficulties in task initiation, organization, time management, and sustaining focus.
Here are some strategies that may help you manage procrastination:
👉 Break tasks into smaller steps: Large or complex tasks can feel overwhelming. Dividing them into manageable parts with clear goals can make starting easier.
👉 Use planners and reminders: Visual tools like calendars, to-do lists, or smartphone apps can help keep track of tasks and deadlines.
👉 Set specific time blocks: Allocate dedicated periods for work using timers or techniques like the Pomodoro method (working in focused intervals with breaks).
👉 Create a distraction-free environment: Minimize interruptions by organizing your workspace and limiting access to distractions such as phones or social media during work times.
👉 Prioritize self-care: Ensure adequate sleep, nutrition, exercise, and stress management as these impact concentration and motivation.
👉 Practice self-compassion: Recognize that procrastination is common and avoid harsh self-criticism; instead, focus on progress and small achievements.
👉 Seek support if needed: Professional help from psychologists or ADHD coaches can provide tailored strategies to address procrastination effectively.
Implementing these approaches gradually can improve your ability to start and complete tasks while reducing the stress associated with procrastination.
Sources:
Australian ADHD Guideline Development Group. (2022). Australian evidence-based clinical practice guideline for Attention Deficit Hyperactivity Disorder. Melbourne: Australasian ADHD Professionals Association.
Disclaimer:
This information is for reference only and does not replace professional medical advice. Please consult a doctor or medical professional for specific advice.
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