What is this thing called “procrastination?” (with apologies to Cole Porter)

Do YOU put the "PRO" in Procrastination?

Procrastination. Unless you are one of those people who can’t sit still for more than 30 seconds…you do it. Even if you pretend NOT to do it…you do it. Why is it so difficult to get things done NOW…and so easy to put things off? And how many times has that procrastination led to more work and time consumption?

I could quote Nike, and tell you to “just do it” but we all know how well THAT works.  Judging by the date of my last blog entry…I am the queen of procrastination.  Why is it so easy for me to glue myself to Candy Crush for two hours, but put off writing my blog for almost a year? Well…I’ll tell you...

People with ADHD are particularly susceptible to procrastinating. There is a physiological reason for this, so don’t beat yourself up for being lazy. An ADHD brain DOES NOT function in the same way that a non-ADHD brain functions. It is difficult for someone with an ADHD brain to be stimulated unless they are interested in an activity.  Accordingly, the brain turns off when a task seems boring, time consuming, complex or overwhelming. Boredom is an ADHDer’s arch enemy, which can cause a person to become easily distracted by things that are more interesting to them…even to the point where they hyperfocus on the less important task. Procrastination is an ADHDer’s way to avoid the discomfort of unbearable situations. 

There are a few things that can compel us to get things done, such as, the looming of serious imminent consequences, a sense of urgency that accompanies deadlines, the burst of adrenaline that is produced when you are under pressure, or accountability that comes from doing something for someone else, e.g., a client or a boss.  How many times have you told yourself that if you could be half as productive at home, as you are at work, things would be much better? I know I have.

These are just a few ways to overcome procrastination in your life and actually get things accomplished. 

• Use a timer. There is something called the Parkinson Law. Cyril Northcott Parkinson once wrote jokingly that “Work expands so as to fill the time available for its completion”. There is many a truth said in jest, and this is no exception. Give yourself a more limited time frame in which to complete a task…and stick to it!

• Break down complex tasks into smaller, more manageable tasks. Set up mini goals that can be done in 15 minute chunks of time. Plan and complete that first step…no matter how small. Often times, once begun IS half-done, and you will continue to work beyond the 15 minute commitment.

• Reward yourself. Try to remember that unpleasant tasks rarely turn out to be as bad as you think they are.  Give yourself a reward for doing them. For example…if I clean my closet for an hour and get x done, I will reward myself by playing Candy Crush until my five lives are exhausted.

• Focus on the goal and look at the long-term consequences. Feel the pain associated with those consequences.  Remind yourself how you will feel if you procrastinate. Really feel it. Then imagine how you will feel if you get the task done. Your choice.

• Determine the underlying reason for procrastination.  Is it difficulty, time or boredom? Figure out exactly WHAT is preventing you from beginning a task, and deal directly with that issue.

• Find someone to hold you accountable. It could be a friend, relative or a coach. It is easier to get things done when you are answering to someone else…sometimes you will complete a task simply to avoid the embarrassment of telling your accountability partner that you didn’t.

• Simplify and Streamline. Set up automatic bill paying online. Transfer your new auto insurance card directly from the mailbox to your glove box. Take care of timely issues IMMEDIATELY. If you don’t…chances are…you WILL forget.

• Create routines. If you do the same thing over and over, they become habits. Once a habit is formed, the task will become second nature and you won’t have to think about doing it.

• Try to make the task as pleasant as possible.  Take advantage of your internal clock. Schedule the most difficult tasks for the time of day when you are at your best. Listen to music. Enjoy your favorite latte or tea. Burn a candle with an energizing scent…such as citrus or mint.

• Ask for help. Work with someone to clean your closet, set up bill paying, complete a project. Sometimes it just helps to have an objective outsider to motivate you. Chances are…they will be more than happy to help.

• Use, don’t abuse, technology. If you are like most people, your smartphone/tablet is never far away. Set alarms, use reminders, download apps for banking and coupons. The easier something is to do, the more likely it is that you’ll accomplish it.

• Find a system that works for YOU. There have been hundreds of books and articles written on motivation, organization and productivity. There is a reason for the plethora of advice…the books don’t work. What works for one person may not work for you.  If you are more productive when you’re under pressure…create pressure. If automatic bill pay will ensure timely payments…set it up. Discover what motivates you and work with it. People with ADHD march to the beat of their own drummer. Find your OWN beat.

• Hire an ADHD Coach. A good coach will help you build on your strengths…empowering you to take control of your life. An ADHD coach will help you with focus, setting priorities, time management, and changing negative behaviors into positive action. You will learn to create environments that promote success. A coach provides accountability, support and encouragement…which can make a world of difference to a person facing the challenges of ADHD.  An ADHD coach will be an enthusiastic partner to help you identify personal strengths, stay on track, focus and organize, and allow you to achieve goals…without procrastinating.

People with ADHD do struggle more with procrastination than those without. Although the worst of procrastinators is usually full of good intentions, good intentions are useless without follow-through. As Will Rogers said, “Even if you are on the right track, you'll get run over if you just sit there." 

The good news is…by utilizing tricks and strategies, you will be able to minimize the dawdling and get things accomplished in a timely manner. Don’t take everything so seriously. One of the hallmarks of ADHD is a great sense of humor. Use your strengths to overcome your weaknesses. Make the task fun by injecting something fun into it in order to minimize the drudgery factor.  Better yet, take a tip from Snow White:

“…hum a merry tune

It won't take long when there's a song to help you set the pace”

Today, is the first blank page of a 365 page book. Write a good one!

What will

YOUR story

be in 2013?

It happens every year…just about everyone making those ubiquitous New Year’s Resolutions, which, more often than not, do not come to pass. What is the deal with these promises, and why are they so difficult to keep?

For many of us, the New Year means a clean slate, a fresh start. It is an opportunity to take stock of our lives and think of ways to change what isn’t working, and to build upon what already is. Nobody is perfect, and no matter how well things are going, there is ALWAYS room for improvement.

Most of us start the New Year with good intentions, but as the year progresses, we often lose focus on our goals. If you have ADHD, the chance of losing focus increases dramatically. The possibilities for doing better are endless, but change is often an overwhelming concept. Try eliminating the word “resolution” from your vocabulary. To a person with ADHD, a list of “resolutions” implies failure before it begins. Why? If you have ADHD, you might have difficulty deciding which ones to work on first, or might have trouble sustaining interest on multiple projects. Consider having “goals” instead.

Having multiple “goals” can still seem like an impossible task. The key to success is to pare down your list and create reasonable, smaller goals. These strategies might feel counter-intuitive for an over-active ADHD brain that is easily bored by small, uninteresting tasks. However, attempting to concentrate on several large goals, and trying to accomplish everything at once, is hard to sustain when you are easily distracted. This is why many ADHDers often feel like making New Year’s Resolutions is an exercise in futility.

Here are a few very simple strategies to help you stick it out and achieve those goals.

·    Write Down Your Goals

Put your goals down on paper, which helps to focus your energy on the end result. Consider keeping a journal to track your progress.

·    Set Realistic Goals

If your goal isn’t one that is attainable, you are sure to become frustrated. Pick goals that you really want to accomplish, and are motivated to achieve.

·    Prioritize

Choose the most important goal and work only on THAT goal until you feel that you can manage more. Break down larger goals into smaller, more easily managed tasks.

·    Establish a Plan

Write down an outline of the steps you will take will help you to accomplish your goals.

·    Work With a Coach

Being held accountable to a coach provides that extra motivation, support, and focus. If you can’t work with a coach, find a friend or family member to help support your efforts.

·    Review Progress

Schedule specified times to review the progress you have made in pursuit of your goals. If you find that you are not progressing at the desired pace, step back and sort out what obstacles are preventing you from accomplishing the steps necessary to achieve your goals.

·    Reward Small Steps Toward Your Goals

Don’t try to accomplish your goals too quickly. Take as much time as you need. Each step you take toward your goal is a success. Do something nice for yourself as you achieve each step in order to keep yourself motivated.

·    Visualize Success or Failure

Visualize accomplishing each step as you move closer towards your goal. Think positively. Visualize your success in reaching your goal and all the good feelings that come along with it. If that doesn’t work, visualize the pain you will feel if you don’t accomplish your goal.

·    Don’t Be Too Hard On Yourself

Working on goals is a life-long process. Small steps backwards are not failures…merely bumps along the way. They are expected and are okay. Just refocus yourself on getting back on track.

So this year, focus on a FEW goals you’d like to achieve by the end of 2013, and the smaller steps you can take to achieve them. It can be an ADHD-related goal like being more organized, or something life-changing like finding a relationship. Instead of focusing on the larger, possibly daunting, goal, set smaller, achievable goals you can manage each and every day. Most importantly, enjoy the feeling of having accomplished a goal, no matter how small!