6 Ways to Target ADHD-Related Procrastination Due to Executive Dysfunction

Presented by BetterHelp.

Procrastination is common in those with ADHD. This symptom may be due to difficulty in concentrating on tasks, memory problems, or executive dysfunction. Today, we will focus on executive dysfunction, what it means, and how to target it through treatment for ADHD and changes in thought patterns. 

What Is Executive Dysfunction?

Executive dysfunction is a common symptom of ADHD and autism. It involves a sense of inability to complete tasks related to organization, cleaning, scheduling, and workloads. This inability to complete tasks often comes from a feeling of being pressured, overwhelmed, or helpless. 

People who struggle with executive dysfunction relate to having difficulty with: 

• Cleaning their room or home
• Washing dishes
• Putting things away after use
• Washing or performing hygiene routines
• Filling out forms
• Applying for programs, jobs, or financial help
• Making phone calls
• Organizing items
• Doing the laundry
• Starting a group of assignments
• Working on something that they don’t feel passionate about
• Talking to someone about a concern

When these things aren’t dealt with, procrastination can ensue. 

6 Ways To Target Executive Dysfunction and Stop Procrastinating

Here are six ways to target your executive dysfunction with ADHD and stop procrastinating. 

Stop Pressuring Yourself

Since procrastination often comes from feeling pressured, one of the best solutions to solve this is to remove the pressure. Although it might seem counter-productive, people are more likely to get something done if they do not feel that they have to get it done. 

For example, if you want to take out the trash, do not push yourself to take out your trash. Instead, validate your distress and confirm for yourself that you will take out the trash when you feel ready to. Sometimes, just the simple act of giving yourself a choice is enough to make you want to do the task. 

If you were often pushed as a child to complete chores when you were not ready to, or you were judged or shamed for difficulty with organization, you may subconsciously repeat these messages to yourself on a daily basis.

Instead of continuing a pattern of self-hatred and pressure, allow yourself the chance to slow down and give yourself time if you need it. If you’re an adult, you don’t have to do anything you’re not ready to do. And you certainly don’t deserve the pressure of thinking poorly of yourself every second of every day. 

Take Care of Your Environment

Another way to feel less overwhelmed and more in control of yourself is to take care of your environment. If you’re unable to complete an assignment because your room is messy and you have dishes to do, then you’ll want to focus on your environment first.

Create a safe and happy place for you to study or create, and then work on studying and creating. If you’re struggling to clean, you can try an alternative option like hiring a cleaning service or going elsewhere to work on what you need to work on. If you want an environment where you don’t feel like you have to control everything around you, working at a coffee shop or library can help.  

Take Care of Your Body

You may also feel less willing to work on something if your body does not feel good. If you haven’t showered, brushed your teeth, or feel that you’re not comfortable in your clothes, you’ll likely have a hard time working on what you need to finish. 

Before anything else, take care of yourself. Make sure you have eaten and are full. Have water or a drink with you, and make sure you’ve bathed. If you struggle with these tasks, you may benefit from case management, a more structured schedule, or a different organizational process for your hygiene and daily health chores. 

A therapist that is educated in ADHD will be able to help you with these items. You can even see a therapist online if going in person is too hard for you. 

If you want to learn more about procrastination and how a therapist can help, check out BetterHelp today. 

Reduce External Stimuli

External stimuli in your environment may be bothering you or causing you to become overwhelmed without realizing it. Reduce external stimuli by removing loud noises, bright colors, clutter, and disturbing smells. 

On the other hand, if you require more external stimuli to focus, consider getting a radio, turning the TV on in the background, or listening to study music. You may also be more likely to focus if you have several things to focus on at a time. 

For some people, working on an art project or doodling can help them focus while working on schoolwork or an activity that takes extra focus. 

Take a Break

Similar to our first point in this piece, taking a break can help you get back to what you need to work on. Although it may seem like you’re just enabling procrastination, giving yourself the chance to take care of yourself and focus on self-care can actually re-energize you and make you more willing to work on what you need to work on.

If something is due soon, you can still give yourself a small break. During your break, remove all reminders of the project, focus on the things you want to do, and really take the time to relax. Once you are relaxed, you’ll likely feel less pressured, which will help you reduce the chance of procrastination in the future. 

Always make sure to remove the “threat” from your inner monologue when doing this. Some people may harshly judge themselves and believe that if something isn’t done, something bad will happen. This is untrue. Although there are always real-life consequences for your actions when it comes to things that need to get done, ask yourself if the consequences are actually as bad as you believe they are. Sometimes, things can’t get done, and that’s okay. It happens. 

Conclusion

If you struggle with executive dysfunction related to ADHD, you may find that it causes you to procrastinate. If this sounds like you, there are many ways you can reduce procrastination and help yourself organize your mind once more. 

We also recommend talking to a licensed therapist about these feelings and thoughts. You can learn more coping skills this way.