Part 3: Procrastination, Perfectionism and ADHD
Why do I keep putting things off even things I want to do? This is one of the most common frustrations I hear. Procrastination in ADHD isn’t laziness; it’s tangled up with overwhelm, perfectionism, and the difficulty of starting tasks.
For many clients, procrastination becomes a shame spiral: the longer something is delayed, the heavier it feels, and the harder it is to begin.
Why it happens
Task initiation difficulties: The ADHD brain struggles to “switch on” without urgency.
Perfectionism: Fear of not doing it well enough can stop people starting at all.
Time blindness: Losing track of time makes deadlines sneak up unexpectedly.
Emotional avoidance: Tasks linked with stress or fear get pushed aside.
Strategies that help
Shrink the start: Tell yourself, “I’ll do five minutes,” not “I’ll finish it.”
Use external structure: Timers, accountability buddies, or body-doubling can help.
Break it down: Turn one overwhelming task into several smaller, doable steps.
Challenge perfectionism: Remind yourself that progress matters more than flawless.
Closing thought
Procrastination isn’t about willpower. With kinder strategies, tasks can feel less like mountains and more like stepping-stones. Want to learn more about how to approach procrastination? Click here to book your first appointment.
Part 4: All-or-nothing thinking.
