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ADHD Experts Reveal Their Favorite Ways to Manage Procrastination

For people with attention deficit hyperactivity disorder (ADHD), procrastination tends to be a stubborn problem. “I don’t know anyone with ADHD where procrastination is not an issue,” said Roberto Olivardia, Ph.D, a clinical psychologist and clinical instructor in the department of psychiatry at Harvard Medical School.

That’s because this is the nature of ADHD and its neurological underpinnings. It’s difficult for the brain of someone with ADHD to get stimulated unless the activity is interesting, there are major consequences or there is a sense of urgency, he said.

“For people with ADHD, there are two time zones: Now and Not Now. If it is not happening now, the ADD-er will tend to procrastinate until it gets closer to the ‘Now’ zone.”

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ADHD Experts Reveal Their Favorite Ways to Manage Procrastination

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  1. Perfect timing. It’s 2:10 PM and I have managed to delay the ONE major thing I MUST do today to save face in a volunteer activity ever since sitting down at the computer. I have mind you, been up since 6:30 AM … not on line the whole time, at least I’m dressed and have eate… but I haven’t finished a bloody thing.I just might make a big NOW sign and tape it on the computer! maybe on the screen!

  2. The list idea helps me a lot with procrastination at work. I write a list in the morning of the things I want to accomplish that day. I even draw little empty boxes next to each item so when I get near the end of the day the boxes without check marks in them stand out. Maybe sometimes some of those little empty boxes get pushed to the next day, but I agree, it is satisfying to check them off.

  3. I don’t know…even the checkboxes don’t motivate me. I really do try but sometimes it’s so hard to get stuff done. Like right now, I have so much work to do, but it’s the end of the day and I’m tired from working all day and being a mom/wife. I just want to go to bed but feel guilty for that…

  4. I have tried and tried dealing with procrastination. I am wondering if medication has helped anyone with this problem. I am 60 and so sick of this problem. Can it help? Should I request it from my dr.?

  5. WoW! The “now” & “not now” might be one of the most profound things I’ve ever learned about how my ADHD brain works! I’m going to try making some “now” jobs & I’m going to force myself for 40-seconds to see if I can get in the groove…starting is always the hardest part. And stopping, that’s hard for me too.


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