How to Stop Procrastinating: A Guide to Getting Things Done: Dr. Sarah Anderson

The Consequences of Procrastination

While procrastination might feel like a temporary escape, it can lead to several negative long-term consequences:

Increased Stress

Procrastination typically results in higher levels of stress and anxiety as deadlines draw near. The longer we delay a task, the more pressure we feel to complete it last-minute. This creates a cycle of stress that worsens with every delay.

Lower Quality of Work

Procrastinators often rush to finish tasks at the last minute, which compromises the quality of their work. Steel (2007) found that procrastinators tend to perform poorly on tasks because they are rushed or distracted by the anxiety that comes with looming deadlines.

Negative Impact on Mental Health

Chronic procrastination can contribute to feelings of guilt, shame, and low self-esteem. The cycle of avoidance and stress gradually erodes self-confidence, resulting in a diminished sense of well-being (Sirois, 2014). These negative emotional experiences can ultimately impact mental health.

Relationship Strain

Procrastination can also strain relationships, especially in work or personal settings. If you’re constantly delaying tasks or missing deadlines, it can create tension with colleagues, family members, or friends who depend on you to fulfill commitments.

Methods to Stop Procrastinating

Stopping procrastination is not easy, but it is entirely possible with the right strategies. Below are several evidence-based techniques that can help you take control.

Break Tasks into Smaller Steps

One of the most effective ways to combat procrastination is by breaking large tasks into smaller, more manageable steps. Complex tasks can feel overwhelming, but when divided into bite-sized chunks, they become much more achievable. Instead of thinking, “I need to write a 10-page paper,” focus on one small part at a time—like writing a single paragraph or creating an outline. This makes the task feel less intimidating and helps you build momentum.

Use the Two-Minute Rule

The two-minute rule is a simple technique that helps you get started on tasks. The rule is straightforward: if something takes less than two minutes to complete, do it immediately. This principle helps prevent small tasks from accumulating and reduces the mental resistance to starting a task. David Allen, creator of the Getting Things Done productivity method, advocates for this approach as a way to prevent procrastination (Allen, 2001). Tackling quick tasks immediately builds momentum and makes larger tasks feel more manageable.

Time Blocking and the Pomodoro Technique

Time blocking involves setting aside specific periods of time to focus on tasks, creating a structured schedule that fosters a clear sense of priority and helps reduce procrastination. Similarly, the Pomodoro Technique—while a form of time blocking—offers a more structured approach by having individuals work in 25-minute intervals followed by a 5-minute break (Cirillo, 2018). 

Create a Reward System

Rewarding yourself after completing tasks can help keep motivation high. When tasks are boring or unpleasant, offering a reward afterward can make them feel more rewarding. For example, treat yourself to a break, a favorite snack, or a fun activity after completing a task. Self-reward can boost motivation and reduce procrastination by reinforcing productive behaviors, which increases the likelihood of forming better habits.

Practice Self-Compassion

Practicing self-compassion is a key strategy for overcoming procrastination. Instead of criticizing yourself for delaying tasks, practice kindness and understanding. Studies show that individuals who are self-compassionate tend to procrastinate less because they don’t experience the same level of guilt and shame that fuel procrastination (Sirois, 2014). Instead of berating yourself for procrastinating, recognize that it’s a normal part of life and focus on taking small steps to move forward. 

Why Common Strategies Might Not Work for Individuals with ADHD

While these strategies are effective for many, individuals with ADHD face unique challenges that make traditional procrastination techniques less effective. While pretty much everyone procrastinates from time to time, individuals with ADHD often experience chronic procrastination. Understanding the neurocognitive differences that contribute to procrastination in ADHD is crucial when it comes to finding effective solutions.

1. Impaired Executive Functioning

ADHD is associated with impairments in executive functions, such as planning, organizing, and task initiation (Gustavson & Miyake, 2017). These deficits make it challenging for individuals with ADHD to break tasks into smaller, manageable steps or develop detailed plans for completing them. As a result, strategies like task breakdowns may not be effective unless individuals are specifically taught how to make the process easier and more engaging. 

While procrastination is inherently tied to issues with executive functioning, it’s important to note that individuals with ADHD do not always respond well to typical strategies for overcoming procrastination. For example, standard techniques like setting deadlines or using time management tools may not provide the same level of effectiveness, as they do not account for the unique ways ADHD affects attention, motivation, and task initiation.

2. Skewed Time Perception

People with ADHD often struggle with “temporal discounting”—a tendency to underappreciate the amount of time a task will take and how imminent the deadline truly is (Thomas et al., 2007). This skewed sense of time makes it difficult to use time-based techniques like time blocking effectively. People with ADHD may feel that they have “plenty of time” until the deadline arrives, causing them to delay work unnecessarily.

3. Emotional Dysregulation

People with ADHD experience heightened emotional responses to tasks, especially those that feel overwhelming or uninteresting. This emotional sensitivity increases the likelihood of procrastination, as individuals with ADHD may avoid tasks to escape negative feelings such as anxiety or frustration (Van Eerde, 2003).

Tailored Approaches for ADHD

For individuals with ADHD, more tailored and personalized strategies are necessary. Here are some techniques that can be particularly effective:

1. Finding the “Why”

Connecting tasks to personal interests or long-term goals can increase motivation. Because individuals with ADHD often struggle to generate intrinsic motivation for boring tasks, linking them to a bigger “why”—such as future career benefits or personal goals—can help increase engagement (Gustavson & Miyake, 2017).

2. Gamifying Tasks

Making tasks more engaging by turning them into games or challenges can increase focus. For example, challenge yourself to complete a task in a set amount of time and track progress to add an element of competition. Gamification increases dopamine release, making tasks feel more rewarding.

3. Using Visual Cues

Visual reminders such as sticky notes, to-do lists, or color-coded calendars are especially effective for people with ADHD. These visual cues provide constant reminders, helping to trigger attention and prioritize tasks (Van Eerde, 2003).

4. Flexible Time Blocks

Rather than using rigid time blocks, allow for flexibility in work periods. People with ADHD often experience fluctuating energy and focus levels, so alternating between work and breaks can make time blocking more effective. When taking breaks, set a timer to help you get back on track. I recommend using a simple timer, separate from your phone, as this reduces the risk of distraction and prevents getting further off task.

5. Novel Rewards

Rewards are more motivating for people with ADHD when they are novel or aligned with personal interests. Instead of generic rewards like snacks, opt for activities that are personally engaging, such as watching a favorite TV show or dedicating time to a hobby. Additionally, changing up rewards regularly can help maintain their novelty and excitement.

6. Urgency

For individuals with ADHD, creating a strong sense of urgency can be crucial to overcoming procrastination (Barkley, 2015). Without a clear deadline or immediate pressure, tasks can feel endless, leading to avoidance. Setting internal deadlines that are earlier than the actual due date or breaking tasks into smaller, time-limited segments can help create that necessary sense of urgency. Additionally, having external pre-deadlines can be particularly helpful. 

For example, if you need to complete a paper for a class by a specific date, joining a writing group with an earlier deadline can create added urgency. This strategy helps ensure you finish your paper on time by giving you a deadline that’s sooner than the final due date. This approach prevents the tendency to delay work until the last minute and can increase focus by encouraging quicker decision-making and action. Creating time constraints also taps into the heightened focus people with ADHD may experience under pressure, motivating them to complete tasks efficiently.

7. Body Doubling

Body doubling is a strategy that can be particularly effective in reducing procrastination, especially for individuals with ADHD or those who struggle with focus. The concept involves having another person present while you work—whether in person or virtually. This “body double” doesn’t need to actively participate in the task, but simply their presence can create a sense of accountability and reduce the temptation to get distracted. The idea is that the act of having someone else in the room can provide the necessary external structure to stay on task and help combat feelings of overwhelm or isolation (Dittner, 2004).

8. Self-Compassion

As with anyone struggling with procrastination, practicing self-compassion is key for people with ADHD. Acknowledging the unique challenges posed by ADHD helps to reduce self-criticism and guilt. Self-compassion creates a more supportive mental environment for tackling procrastination (Sirois et al., 2013).

Final Notes

Procrastination is a challenging habit, but it’s one that can be broken. Understanding the psychological and emotional factors at play, and implementing targeted strategies, can help you regain control over your tasks and improve productivity. For individuals with ADHD, additional modifications and a more individual approach may be necessary to address unique neurocognitive differences. 

Whether it’s breaking tasks down, using time blocks, or practicing self-compassion, these strategies can help you reduce procrastination and unlock your potential.