There’s that one task you need to do. You know it won’t take long, and you really want to get it done – but somehow, you keep putting it off. Sound familiar? ADHD procrastination isn’t about laziness, so what’s really going on?
It’s Monday morning. You sit down at your desk, thinking, “Okay, this time I’m really going to do it.” But before you know it, one of your many open tabs catches your attention, and… suddenly, hours have disappeared.
You have no idea how or when it happened, but now you’re left with guilt and frustration, asking yourself: “What’s wrong with me? Why can’t I just get things done like everyone else?”
Why Does ADHD Procrastination Happen?
And here’s the thing: it’s not that you don’t want to do the task. In fact, you’d love to finally get it off your plate.
But just thinking about it brings up so many uncomfortable emotions that your brain does what it knows best – it tries to protect you by escaping.
If you’ve been putting off making a doctor’s appointment for weeks, you know the call will take five minutes. So why haven’t you done it? Because it’s not about time. It’s about the emotions tied to the task – maybe anxiety, stress, or even shame.
The ADHD-Procrastination Connection
One of the core symptoms of ADHD is impulsivity, and this is directly linked to procrastination. People with ADHD tend to act on what feels good right now rather than what serves a long-term goal.
So, when a task triggers discomfort, your brain automatically looks for something to take the edge off.
That’s why, instead of doing the thing you need to do, you suddenly find yourself scrolling social media, reorganizing your desk, or deep-diving into random YouTube videos.
And in that moment, you actually do feel better – because avoidance brings relief.
The ADHD Procrastination Cycle That Keeps You Stuck
Unfortunately that relief comes at a cost. Each time you escape into another activity, your brain reinforces the habit of procrastination. It learns that avoiding a task makes the bad feelings go away, so next time, it’ll do exactly the same thing.
Meanwhile, the task itself? It’s still there, waiting… and growing heavier in your mind.
This is the procrastination cycle – and if you have ADHD, you’ve probably been stuck in it for years.
How Do You Break The Cycle?
🎉 Good news: Procrastination is a habit. And habits can be changed.
The first step? Start noticing what’s happening in your mind when you procrastinate.
Ask yourself:
🔸What am I trying to avoid?
🔸What emotions do I not want to feel right now?
🔸What do I tend to do instead of the task I’m avoiding?
Write it down. It doesn’t have to be fancy – use your notes app, a sticky note, whatever works.
Because awareness is the first step to changing this habit.