ADHD Coaching: Just One Solution To Procrastination

For People living with ADHD, procrastination can be a frustrating and debilitating challenge. Despite good intentions, many people with ADHD struggle to complete tasks or meet deadlines due to difficulties with organization, time management, and motivation. However, treatments such as medication and ADHD coaching offer valuable solutions to this common problem.

ADHD coaches provide personalized support and guidance for those with ADHD who are struggling with procrastination. They work collaboratively with their clients to identify areas of difficulty and develop strategies that work best for each individual's unique needs. Coaches may use various techniques such as goal-setting, time-management training, and organization strategies to help their clients overcome procrastination.  

The medication used can help with focus, concentration and motivation as they release the chemicals which the ADHD brain finds in short supply, including dopamine and serotonin. Stimulant medication releases these hormones in a burst which comes to your immediate assistance for a few hours while non-stimulant medications will gently increase those chemicals over time. This means that eventually you’ll have a similar brain chemistry to someone neurotypical, while your keep taking the medication. Because it’s cumulative you don’t see the peaks and troughs of effect, and it has fewer of the side effects associated with stimulants.  

Remember that others rely on you

Coaching sessions often involve encouragement and accountability measures that help keep people motivated towards achieving their goals. Encouragement and accountability are vitally important to helping you to deal with this symptom of ADHD. People with ADHD need to be encouraged out of their procrastination cycles without feeling hectored or harassed. Equally they need to be held accountable if their inability to commit to and abide by a decision or action negatively affects other people. That’s not to say that you need to be punished, but it is important that you are reminded that it’s not fair on friends, relatives or colleagues when they're let down and the only explanation is “my ADHD was bad that day”.  

Having said that, if you’re going through an ADHD coaching programme you’ll find that while your coach will deal with accountability the main focus will be about encouraging you to feel better, more confident and more relaxed about making a decision to do something then getting on and doing it. They’ll remind you of the rewards you feel when you’ve seen something through to completion, and the stress you encounter when you leave something until it’s too late.  

All types of behavioural therapy, including coaching, can be beneficial as they help individuals develop specific strategies for staying focused and organized. Additionally, lifestyle changes such as regular exercise, a healthy diet, and adequate sleep can all contribute to improved focus and decreased procrastination in those with ADHD.  

Find treatment which is attuned to your needs

It's important to note that there is no one-size-fits-all solution when it comes to treating ADHD-related procrastination. Some find that medication alone is enough, others find that coaching is. You may find that your ideal blend is a combination of both. Coaching can also be a vital tool if you’re intending to reduce or eliminate your medication all together. Becoming less dependent on medication means you can reduce your intake while still being able to tackle your procrastination effectively. You should always consult with your doctor before changing your dosage, but ethics dictate that you should be using the minimum amount of medication required to be of benefit. That means your doctor should be in agreement with any plan you can develop together which could potentially see you eliminate the need for drugs. You won’t be ‘cured’ but you will be able to use non-medicinal tools and techniques to overcome your ADHD symptoms.  

So you know you want to do ADHD coaching to deal with your procrastination, what can you do in the meantime?

As those fellows at Nike say: Just do it! The easiest way to get out of the rut you are facing right now is to just get on and start working. Obviously this doesn’t help change this lifelong symptom of your ADHD, but just putting distractions aside and cracking on with the thing you know you need to do right now will help enormously.

Manage your motivation first, your time second. You’ll always hear that people with ADHD have terrible time management skills, and it’s true, so don’t use it as an excuse not to get on with things. Instead think about when you will be most able to do what you need to. If you’re a morning person get to work on the thing you’re putting off in the morning while you’re feeling perky. If you’re the type who needs a long run-up to the day and a few coffees under your belt before you’re ready to face the world, don’t try to start anything when you’re at your grumpiest. Start after lunch when you’re better adjusted.  

Avoid distractions by taking regular breaks. A break isn’t a distraction, it’s a natural part in any ongoing task. Trying too hard and working too long will mean that your potential for getting distracted increases. Scheduling yourself a break for coffee, a walk around the block, a few moments on social media or to flick through a magazine will mean that you’ve not only rewarded yourself for hard work, but you’ve given your attention a break and cleared your mind, ready to knuckle back down to the task at hand.  

Start off easy. Because you have ADHD your executive function is rubbish. That’s just how it is. However, a key in getting over things like procrastination, task paralysis, and lack of focus is working out what needs to be done in what order. Unless there is a clearly defined process of A follows B follows C, why not just start off with whatever’s the easiest? Once you’ve got the easy stuff out of the way you should be feeling like you’re on a roll and able to use that notorious energy of yours to push on through the rest.  

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