Stuck, Avoiding, Distracted? Let’s Untangle Procrastination Together

May 5

If you’ve ever put something off so long that even thinking about it makes your stomach flip… you're not alone. Whether it's replying to that email, folding the laundry, or starting a big project, procrastination shows up for so many of us, especially if you live with ADHD.

I want to say this upfront: procrastination is not a character flaw. It’s not laziness, and it’s definitely not because you “don’t care enough.” It’s often a mix of mental overload, executive function challenges, and emotional avoidance.

Let’s break down what procrastination actually is—and how we can gently move through it.

Why We Procrastinate (Especially with ADHD Brains)

Procrastination usually isn't about the task itself—it’s about how we feel about the task. Overwhelmed? Uncertain? Afraid you’ll mess it up? Boom: procrastination kicks in as a way to avoid that discomfort.

ADHD brains are especially prone to procrastination because of executive function challenges like:

Task initiation
Time blindness
Emotional regulation
Working memory

If you’ve ever said, “I know what to do—I just can’t get myself to do it,” welcome. You’re in good company here.

This is where time management coaching can make a big difference. When your days feel like a blur of half-finished to-dos, coaching helps you rebuild structure and strategies that work for your brain—not against it.

Step 1: Name What You’re Avoiding (and Why)

Sometimes just naming the thing you’re putting off helps take away its power. Then, ask yourself:

Is this task unclear or confusing?
Does it feel too big?
Am I afraid of doing it wrong?
Am I just… bored out of my mind thinking about it?

No shame—just curiosity. That’s where we start.

Step 2: Shrink the Task

Most of us don’t procrastinate brushing our teeth because it’s small, clear, and over quickly. Try shrinking whatever you’re avoiding into something equally bite-sized:

“Outline the email” instead of “Reply to the client.”
“Sort one load of laundry and start the wash” instead of “Do all the laundry.”
“Open the document and save the file” instead of “Write the report.”

Starting small gives your brain a chance to build momentum.

Step 3: Set a Gentle Timer (No Pressure)

Try this: set a 5-minute timer and tell yourself, “I’ll just do what I can in five minutes.”

Often, the hardest part is starting. Once you’re in motion, the resistance lightens. And if five minutes is all you do? That’s still a win.

Step 4: Celebrate a Micro-Win

ADHD brains are wired to respond to novelty and reward—so celebrate any progress:

You opened the tab? Gold star. 🌟
You did 3 minutes of sorting paperwork? Win.
You sent one follow-up email? Fantastic.

Small wins build trust in yourself. They count more than you think.

Step 5: Build In Support (Not Shame)

Accountability doesn’t have to mean pressure—it can look like:

Texting a friend: “I’m going to tackle my inbox for 10 minutes.”
Booking a body double session (virtual or in-person)
Working alongside someone silently

And when you need help rebuilding systems that actually support you? That’s exactly what I do through Time Management Coaching and Executive Function Coaching.

Final Thoughts

Procrastination isn’t a personal failure. It’s a clue. It’s your brain asking for clarity, safety, and support.

You don’t have to white-knuckle your way through resistance. Start small. Get curious. Celebrate progress.

And if you’d like someone in your corner to help you untangle what’s stuck and move forward, Time Management Coaching might be exactly what you need. Let’s talk.

Jessica Hackmann