ADHD & Procrastination

Procrastination is a challenge most people face at some point, but when anxiety and ADHD are part of the equation, it can feel like a mountain you simply cannot climb. If you find yourself constantly putting things off – especially tasks that you know are important, like starting therapy – you are not alone! Understanding the interplay between anxiety-induced procrastination and ADHD can be the first step in break free from this cycle.

What is Anxiety-Induced Procrastination?

Anxiety-induced procrastination happens when the fear of failure, judgment, or the task itself becomes so overwhelming that you avoid it entirely. It’s not about laziness or lack of care. Instead, it’s an attempt to manage the intense discomfort anxiety brings.

For example, the idea of starting therapy might spark questions like:

·      “What if the therapist judges me?”

·      “What if I don’t explain myself well?”

·      “What if therapy doesn’t work for me?”

These thoughts can spiral, making it easier to put off making that first appointment.

How ADHD Makes It Worse

ADHD adds another layer of complexity. With ADHD, you might struggle with executive functioning – the brain’s ability to plan, prioritize, and execute tasks. Even without anxiety, getting started on something new can feel daunting. Add anxiety into the mix, and the tendency to procrastinate can skyrocket.  

Here’s how ADHD can amplify anxiety-induced procrastination:

Emotional Dysregulation: Anxiety can feel more intense and harder to manage, making avoidance the go-to coping mechanisms.

Difficulty Prioritizing: Even though therapy might be a top priority, ADHD can make it hard to focus on that decision amidst other competing demands.

All or Nothing Thinking: Many people with ADHD have perfectionistic tendencies, worrying that if they can’t do something perfectly (like explaining their symptoms to a therapist), they should not do it at all.

Forgetfulness: Even if you are motivated to start therapy, forgetting to call or follow up can delay the process further.

Breaking the Cycle: Why Therapy Helps

The cycle of anxiety-induced procrastination and ADHD can feel never ending, but therapy offers tools and strategies to break free. Here’s how it can help:

1.     Understanding Your Patterns

Therapy can help you identify the specific ways anxiety and ADHD interact in your life. Understanding why you procrastinate can reduce shame and increase self compassion – key ingredients for change.

2.     Developing Actionable Strategies

A therapist can work with you to develop tailored strategies to manage procrastination. For example:

·      Breaking into smaller, manageable steps.

·      Using external reminders and accountability systems.

·      Practicing self-compassion to reduce the fear of imperfection.

3.     Regulating Emotions

If emotional regulation is a driving force behind your procrastination, therapy can teach you techniques like mindfulness, grounding exercises and emotional regulation skills.

4.     Building Momentum

Often, the hardest part is starting. A therapist can help you identify small wins to build momentum and show you that progress is possible, even if it feels slow at first.

Take the First Step

Starting therapy doesn’t have to be perfect. You don’t need to have everything figured out before you begin. The very act of reaching out is a step toward reclaiming control over your life. It’s okay to feel nervous or unsure – those feelings are part of the process. 

If anxiety or ADHD has been holding you back, let this be the moment you choose yourself. Therapy is not about fixing you; it’s about equipping you with the tools to navigate life with more ease and confidence.

Ready to Begin?

As a therapist specializing in ADHD and anxiety, I understand how challenging that first step can be to get started. If you are ready to explore how therapy can help you overcome procrastination and thrive, I am here to support you. Let’s take the first step together!