ADHD Counselling and Procrastination
Procrastination. We all do it sometimes. That looming deadline, that pile of laundry, that phone call you just can't bring yourself to make. But for those of us with ADHD, procrastination can feel like a constant struggle. It's more than just putting things off – it's a complex mix of executive dysfunction, emotional dysregulation, and that ever-present feeling of being overwhelmed.
Why do we procrastinate?
Let's bust a myth right now: people with ADHD aren't lazy. Procrastination isn't about a lack of willpower; it's often rooted in the very nature of ADHD. Here's how:
Executive Functioning Challenges: Our brains struggle with planning, prioritizing, and initiating tasks. Starting feels like climbing a mountain.
Time Blindness: We have difficulty accurately estimating how long things will take. "I'll do it later!" turns into "Oh no, it's midnight!"
Emotional Dysregulation: We might avoid tasks that trigger anxiety, boredom, or frustration.
Dopamine Seeking: Our brains crave dopamine, the "feel-good" neurotransmitter. We often gravitate towards instantly interesting activities (scrolling, anyone?) instead of less exciting, but necessary, tasks.
How Can ADHD Counselling & Coaching Help?
ADHD counselling provides a supportive space to understand your procrastination patterns and develop personalised strategies. Here are some key approaches:
Identify Your Roadblocks: What types of tasks do you consistently avoid? When are you most likely to procrastinate? Understanding your roadblocks is the first step to overcoming them.
Break It Down: Overwhelm is a procrastination fuel. Counsellors can help you break down large tasks into smaller, more manageable steps, and identify the most important ones.
Time Management Techniques: Learn to work with your ADHD brain, not against it. Techniques like the Pomodoro Timer Technique (work in short bursts with breaks) can be game-changers.
Mindfulness and Emotional Regulation: Counsellors can teach you mindfulness practices to increase awareness of your thoughts and emotions, helping you manage anxiety and stay present in the moment.
Skill-Building: Develop essential strategies to improve prioritisation, organisation, and planning. This might involve using visual aids, creating simpler routines, or utilising technology to your advantage.
Challenge Negative Thoughts: Procrastination often goes hand-in-hand with negative self-talk and low self-esteem. Counselling helps challenge these thoughts and build self-compassion.
Beyond the Counselling Session
The work continues outside of therapy sessions. Here are a few extra tips:
Create a Supportive Environment: Minimize distractions. Find a dedicated workspace. Put your phone on "Do Not Disturb."
Set Realistic Goals: Don't try to tackle everything at once. Start with small, achievable goals and gradually increase the challenge.
Reward Yourself: Celebrate your successes, no matter how small. Positive reinforcement can be a powerful motivator.
Don't Be Afraid to Ask for Help: Reach out to your counsellor, a support group, or trusted friends and family when you're struggling.
Living with ADHD is an ongoing journey. It takes time, effort, and self-compassion. But with the right support and strategies, you can break free from negative self-talk and learn to work with your unique strengths.