Adult ADD/ADHD and Procrastination

Procrastination is a challenge for adults with ADD/ADHD. Procrastination can easily lead to unpleasant consequences, including fines and penalties, lost opportunities, and even broken hearts.

ProcrastinationThese seven tips are proven to bust through procrastination so you can complete boring or unpleasant tasks and get your life under control.

First of all, it’s important to reframe procrastination for what it is – an ineffective way to avoid unpleasant or overwhelming tasks.

You can take an active stand! Use these effective strategies for pushing through the tendency to let procrastination determine your fate.

 “A year from now you may wish you had started today.”
― Karen Lamb

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Strategies to alter the environment to stop procrastinating with ADHD

Stop Procrastinating – ADHD-Friendly Strategies

ProcrastinationIt’s not easy to deal with your own sense of failure when you find yourself procrastinating and don’t follow through on something you intended to do.

Dealing with a lifetime of not meeting your own expectations is emotionally crushing. Over time, it limits the type of risks you take in your life. Putting off what needs to be done affects how successful you are in all areas of your life.

Sometimes we put off doing what we need to do or want to do because we expect it to be unpleasant. This can cause us to procrastinate. Often, the physical environment is one source of anticipated discomfort.

Stop procrastinating by making changes to your environment

There are many reasons we have difficulty with procrastination. In this post, I’m going to focus on ways to make the environment friendlier so you can get things done!

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Anatomy of a Habit and ADD/ADHD

habitIn a previous post we got waist deep in habit formation…lol…

I received great feedback on my message of the strategy behind making real, meaningful changes in our lives! People really resonated with the recipe for how to make a new productive routine a part of their life!

I’ll be honest, though. A couple of people said the equivalent of … “This is so deep; can you give me another example, or break it down some more?”

So first, let me say…please do excuse me, I can get a little carried away talking about significant stuff!

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Launching Pads and ADD/ADHD

launchAutomate your “launch sequence”!

Have you ever locked yourself out of your car … or your house? I sure have!

I think about all the time I wasted sitting outside my house waiting for my husband to come home to unlock the door or, even worse, sitting on the curb or in a fast food joint a block away from my car waiting for him to come and get me where I was stranded – yuck!!

After doing that more times than I care to remember I decided I never wanted that to happen to me ever again. I decided to take control.

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Adults with ADD/ADHD – How to “hire” a new habit!

hireDid you know that research shows it takes an average of 66 days to establish a new habit?

Keep in mind, though, that’s just an average – some habits can be developed in as little as 17 days and some require 250 days to get firmly in place!

Now, it just makes sense to get a new habit set up as quickly as possible. As soon as a new behavior becomes automatic – becomes a habit – then we reap all the benefits – it saves us time and emotional energy and delivers the specific result we wanted from the habit!

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The Hardest Part Is Getting Started

task– Techniques for People with ADHD to Get Started and Keep Going on Any Task –

How do we get started when we have a task we want to – or need to – complete?  Well, the hardest part is getting started. Once we actually get started, it’s a lot easier to keep going.

But oh, my goodness! Getting started can really suck sometimes, can’t it!!

It’s a lot easier to get going when you “set the bar low” and here’s what I mean by that. The principle is to set small, very achievable goals, and chain them together, one after the other.

Why is “goal chaining” so effective?

First of all, it’s a lot easier to deal with feelings like dislike or boredom if we tell ourselves we only have to put up with it for a very limited amount of time.

Secondly, every time you achieve one of your small goals, your brain rewards you with a pleasant hit of dopamine. Not only does dopamine feel yummy, it is the neurochemical most responsible for motivation – making it a lot easier to keep going! And as an added benefit, dopamine regulates our motor movements making it easier and smoother to “do” anything! And it improves attention too! Dopamine ROCKS.

Ridiculously Simple Step Strategies!

I call the little “micro” goals in the goal chaining process, Ridiculously Simple Steps!

Because of our natural processing style – the unique way we make sense of the world – one of the following ways of thinking about Ridiculously Simple Step strategies may resonate more easily for you, and therefore it will be more likely that you’ll remember it and use it make your life easier. So here are several ways to think about using Ridiculously Simple Step strategies:

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