ADHD Procrastination - three kinds, three why's and strategies for you.

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Welcome back to ADHD Powerful Possibilities.

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I'm your friend, ADHD Coach Katherine, and

today we are looking at procrastination.

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Specifically, what happens when ADHD?

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You're procrastinating, but you are

also the person who is Completely

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in charge of your business.

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Unfortunately, I still have

my ongoing throat problems.

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So bear with me.

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I will edit out the coughs, the

throat clears, as far as I can,

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and let's look at what happens.

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with ADHD and procrastination.

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I don't know a single person who

hasn't procrastinated, and I'm

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going to say up front, everyone

with a brain procrastinates.

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But with ADHD, we're talking about Olympic

levels when it comes to putting off work.

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We need to do, we know we need

to do, and we just don't do it.

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So what happens in your brain

that makes it So difficult to get

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past and how can you overcome it?

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The biggest challenge we have

with procrastination is this idea

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that somehow it means we're lazy

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but that's not what procrastination is.

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It doesn't mean choosing not to do

something because you don't feel like it.

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It means Putting things off,

even though you know you are

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going to suffer for it later.

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So let's get very clear,

what is procrastination?

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And then we're going to look at why

is it so common for people with ADHD.

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And then we're going to look, as always,

at some practical tools and strategies

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and ideas that you can play with.

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There are two possible roots for the

word procrastination, one is from the

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Greek which means doing something

against our own best interest.

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We're actively doing something

that's going to harm us.

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And there's a Latin root as well.

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Which is procrastinary, crass, being,

tomorrow, putting off things for tomorrow,

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and these two roots, I think, sum up why

ADHD people have such a problem with it.

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On the one hand, what matters to us

now is more interesting and important

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than what we need to do long term.

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And also, Tomorrow is not now.

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Now is where we are and sometimes we

even have problems imagining tomorrow.

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We'll go into this in more depth.

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Even the definition should give

you some idea that procrastination

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isn't the same as laziness.

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And I have to admit, I

did this at the weekend.

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I had big plans.

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I had written all the scripts

for a month's worth of podcasts.

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I'd written them all out late at night,

got everything lined up and I was

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going to record them at the weekend.

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And then it was more important in

the moment to spend time with my

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daughter and my dog, than it was

to actually record these podcasts,

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even though I knew it would do me

harm because I have a busy week.

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So procrastination doesn't go

away just because you understand

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it, and you know what it is.

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And I also thought it was quite funny

that I had planned to record this podcast

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and then I procrastinated about it

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and it's that act of delaying

something even when we know the

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negative consequences that gives

procrastination its unique quality

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and it isn't just laziness.

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For people who aren't ADHD.

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It can come from a lack of motivation,

it can be fear, it could be avoidance,

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it could even be perfectionism.

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And yes, all of those factors come into

why people with ADHD avoid doing things.

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We also have perfectionist tendencies.

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We also sometimes just

don't feel very motivated.

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But our brains are in themselves are

differently structured and wired,

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which is why it is so much harder

to get out of procrastination.

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So let's look at your brain.

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First of all, your executive

functions are challenged in ADHD.

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There's a deficit, there's a lack, and

not everyone is the same in each of these

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areas, but they are all the problems

that we experience most commonly.

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Day to day.

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So think of the mental skills that allow

you to quickly switch tasks, to manage

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your time, to plan activities, to prepare.

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To remember details

and to organize things.

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These are all part of your executive

functions, as is emotional regulation.

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And these are all critical when it

comes to overcoming procrastination.

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If we can't manage these executive

functions, it's so much more

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challenging to break out of that cycle.

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We're also wired for impulsivity.

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And instant reward.

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One of the things I see a lot with

parents is they come along, they've

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got these reward charts, the reward

charts aren't working, they're confused.

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And I have to explain, it's because our

brains see the reward now or not now.

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And don't take this the wrong way,

but it's a bit like shouting at your

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dog for something they did last week.

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The dog has no memory of

why you're shouting at it.

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Might make you feel better in

the short term, but it's not

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going to change their behaviour.

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The same thing with reward and ADHD.

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We want something now, and if

we do something, we need to be

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rewarded for it almost immediately.

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Like many things it can be learned.

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Generally we need to have the

reward closer to the action

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and that's why we tend

to prioritize immediate.

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Satisfaction, immediate, feeling

good, over long term rewards.

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And there are several studies that back

this up that show a short term reward

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is much more attractive for people with

ADHD than the neurotypical population

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and it's one of the problems with us

having long term goals and visions.

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We're also much more likely

to perceive or see a task as

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being more difficult than it is.

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Feels difficult, so we avoid it.

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If something is boring or

challenging, it's going to

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trigger our avoidance behaviour.

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And

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again, this is connected to our

reward system, lack of dopamine

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that is so common in ADHD.

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I have seen clients being able to

learn that completion is the key.

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more motivating than not

starting, but that takes time.

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That's an advanced level of self coaching.

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And in the short term, you're much more

likely to think, meh, doesn't feel good.

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I'm not going to do it.

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So we're more likely to avoid

things that are challenging.

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And of course that's

part of procrastination.

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And also, we've got the importance

versus interest nervous system.

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When people give you an Eisenhower

matrix and they say, this is important

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and urgent, this is not urgent,

not important, none of that matters

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if you have ADHD because it can be

really urgent and really important.

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If it's not interesting.

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You are going to find it much harder to

engage with that activity and depending on

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your flavor or recipe of ADHD, that could

mean that things like taxes are important,

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they could be urgent, but they're

not very interesting on the surface.

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So again, the procrastination comes

into play and we put them off.

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And finally, That emotional

dysregulation I mentioned at the start

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in general executive function terms.

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Emotional dysregulation is the

key to most of ADHD's challenges

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because any task or activity

associated with a negative emotion

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is going to be put in the not now,

"I'll deal with it tomorrow" bin.

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We're also more sensitive to negative

feedback or perceived negative

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feedback, that rejection sensitivity.

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It's not that other people don't

experience it, but the Pain,

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the impact of that negative

feedback is so much stronger.

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Again we will postpone it and delay

it in favour of something that we

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can do now and that is much more

enjoyable and is avoiding that pain.

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Although everyone procrastinates,

if you have ADHD, the parts of your

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brain that create the ADHD are also

the parts of your brain involved in

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getting tasks done and avoiding them.

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Before you start designing any hacks

or strategies or tips, make sure

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that you really understand your ADHD.

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What your particular challenges

are and how you respond to things

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like a negative emotion, a negative

feedback, things that are challenging.

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Listen to the ideas and the meaning

that you give something when it's hard.

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And now we're going to

look at procrastination.

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We can give it three labels, although

it is still all part of the same

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thing, and it doesn't mean you can't

experience one or more at the same

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time, just to make it more complicated.

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But these are avoidance, arousal,

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and decision procrastination.

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We'll go through each of them in

turn to explore them a little bit

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more and you might recognize one or

other or all three being the thing

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that's keeping you stuck right now.

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The first one is arousal procrastination.

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It's not as exciting as it sounds.

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It's about the deadline and the impact

of a deadline or a frame around a task.

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And the reason this one is particularly

enticing for people with ADHD is if

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you have a lack of dopamine, or your

dopamine isn't quite where it should

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be in terms of getting started on tasks

you might be relying on adrenaline.

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Now, a deadline, which is close

enough, is going to create some stress,

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which is going to create adrenaline,

and that will temporarily increase.

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Give you the hyperfocus that

you need to get the task done

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that last minute night before the

deadline for a project for a quote

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for your tax return, the ability to

focus for five or six hours straight.

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That's adrenaline, and that in itself is

not A great thing to rely on long term.

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Arousal, procrastination, where

we're needing the adrenaline of the

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deadline, the pressure of the deadline.

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Long term is more likely

to lead you to burnout.

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Because you are going to experience

anxiety and stress, along with

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that adrenaline hyperfocus.

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And the anxiety and stress are negative,

which will lead you to procrastinate more.

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The next kind of

procrastination is avoidance.

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And this one's connected to a fear

of failure, a fear of judgment,

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sometimes even a fear of success.

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If you complete this task and

do it well, is it going to be

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expected of you every time?

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So fearing success as much as failure

and judgment is part of our avoidance

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structure, which is protection, right?

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But if we never try something

because we've procrastinated and

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it's Nobody's going to judge us

or our performance in this task.

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We can't fail because we've never begun.

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And if we don't fail, people aren't

going to be saying look at them.

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What do they think they're doing?

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It's about protecting yourself.

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And I use the word self esteem because

people who have good self worth,

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And who are confident in themselves

generally find this one less of a

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problem because you're more likely to

be certain of your value without needing

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other people to praise you constantly.

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So if you find yourself using

avoidance procrastination, you

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might want to be thinking I have

some work to do on my self worth.

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Because the more we do this kind of

procrastination, over time, it can

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seriously limit our potential for

growth, for development, for new

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opportunities, and that just reinforces

a negative self image over time.

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So try and avoid, avoidance

procrastination, or recognize it and

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then do some work on what's causing it.

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And then the last one.

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Decisional paralysis or procrastination

is the one that many people think of.

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The analysis paralysis, decisional.

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Procrastination is both a fear

response but also an ADHD executive

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function challenge because we're

literally trying to run all of

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these analyses at the same time.

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But are you avoiding a decision because

you're scared of making the wrong choice?

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And of course when we have executive

function challenges on top, we can

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sometimes struggle to take pieces

apart and analyze them calmly

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because looking at all the

potential outcomes is just too much.

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So we don't do anything at all.

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Looking at each of those three kinds of

procrastination, it should be obvious that

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ADHD turns the intensity of them up so far

because of the way our brains work anyway.

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It's not just about time management,

it's about our emotional regulation,

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our impulsivity, and how we

make decisions and choices.

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But until you've taken some

time to understand which kind of

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procrastination you're dealing with,

it's going to be harder for you to

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identify the underlying root cause.

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Think of it like one of these big

Jenga blocks with the bricks that

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you take out to topple the tower.

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If your procrastination is a tower, we

need to remove blocks from the bottom if

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we want to knock the whole structure down

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do that.

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We're going to look at why procrastination

happens and unpacking the why

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behind these three kinds is going

to help you to get clearer still.

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One is lower self efficacy.

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That's a fancy way of saying we

have less confidence that we can

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do a job well, that we are capable.

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The second one is lower value given

to tasks and activities and of course

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impulsivity, and we're going to look

at each of these three to help you

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explore them a bit more in your life.

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Looking at lower self efficacy is really

important with ADHD because of the

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emotional regulation challenges we have.

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It basically refers to how we believe

we are going to succeed or accomplish

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a task or complete a situation.

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There are many reasons why somebody

with ADHD can have lower self

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efficacy than their neighbour.

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That could be past

experiences from childhood.

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We receive more negative feedback, we're

more likely to struggle with things like

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homework and tasks that are valued by the

rest of society because of our ADHD brain.

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We have this low self

efficacy from an early age.

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We just don't think we're capable.

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Your confidence can be knocked really

quickly early on with a few badly timed

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words from somebody that you value,

like a parent or an adult in authority.

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we tend to think, I struggled before,

what's going to be different this time?

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I'm just not going to try because

I'm no good at this kind of thing.

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And that's one of the reasons why having

a group of people, a coach, somebody

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in your life who can cheer you on and

give you positive reinforcement and let

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you see how amazing you are can really

help when it comes to procrastination.

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Moving on to lower value.

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Now, this is about the significance

and interest of a task or activity.

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And if it's not.

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Valuable, that means it's not

aligned with our interests, it's

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not immediately rewarding, there's

no real engagement, it's maybe

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too easy or too hard in execution.

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That creates low value for our ADHD brains

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and it's not because

we're bored by something.

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It's because we need stimulation.

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An ADHD brain that is not adequately

challenged with a task that's interesting

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for us, personally, is going to be one

that finds it almost impossible to begin

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and engage with that task because we don't

have the neurotransmitters that fire

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together and create the action of action.

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It's not that we won't.

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Won't, we can't.

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So creating value is something that we

can work on and that we can learn to do

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but it's not generally taught in school.

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So don't feel bad if

you've never been able to.

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Create value in a task that

you just struggle with so much.

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And the need for our brain to engage

with tasks that are high reward or are

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in line with our preferred interests,

our values, explains why we need to find

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personal relevance in what we're doing.

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And I'll talk about that

a bit more later on.

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And finally, impulsivity.

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It's not just the classic squirrel.

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Interruption, although I have

to say my brain does that with

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alarming frequency, especially if

I see a cute dog in the street.

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Edinburgh's full of cute dogs.

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But impulsivity actually ties really

strongly with procrastination.

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So if you're somebody who's

very impulsive, and that doesn't

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necessarily mean you move a lot,

your brain can be impulsive, you're

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going to find procrastination

cropping up frequently for you.

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And that's because short term

enjoyment and pleasure will

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always override long term,

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valuable, long term outcomes.

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And two of the ways that I see

impulsivity showing up In disguise

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are an activity that procrastinates

the actual job or task that you had.

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And procrasti learning, as you

can imagine, is learning something

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so that, in theory, you can do

the thing you have to do better.

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But actually you're just putting it off.

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And that is a very ADHD thing and I'll

explain why I think it's particularly

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important for us in just a few minutes.

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So looking in depth at procrastivity,

You're more likely to take on other

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tasks that give you an immediate

feedback or are quickly completed

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and make you feel like you're

busy and you're active.

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You're not lazy, but you don't

actually get closer to the goal.

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So the task that you had to do.

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So that's things that feel like busy

work, but don't move the needle.

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An activity doesn't get you there, but

it makes you feel good in the short term.

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That's procrastivity.

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But we can get stuck in this procrastivity

cycle because at the end of the day

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we've been busy all day, we've been

active, we're no closer to our long term

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goals, and that makes us feel worse,

we become emotionally dysregulated,

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and so the next day, guess what, that

cycle is so much harder to break out of

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because you're emotionally avoiding it.

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Things that you didn't do yesterday

and that are making you feel worse.

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It allows us to cope in the short term

with those feelings of inaction, but it

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just leads to a cycle of rushed decisions,

overlooked details and incomplete goals.

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Procrastilearning is slightly different.

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It's what I call the learning loop and

I see a lot in business owners, anybody

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really, but especially in people who

are self employed and who have ADHD.

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That's quite a large number of us.

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It could be because we

genuinely love learning.

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That's one of my top

VIA character strengths.

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I love learning.

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It's very easy for me to get sucked

into this, but we get stuck in this

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endless cycle of doing more classes,

more courses, more qualifications,

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: 00:21:04

reading more books, following more

people, and we never actually learn.

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: 00:21:09

Take action.

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: 00:21:10

And it's great to have this

incredible curiosity, this

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: 00:21:15

wonder, this thirst for knowledge.

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: 00:21:17

It's one of our strengths, but

it's also an avoidance of failure.

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: 00:21:22

If we don't try, we can't fail.

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: 00:21:24

Nobody can judge us.

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: 00:21:25

So although it looks really positive

and worthwhile, it's always got to

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be seen through the lens of ADHD.

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: 00:21:34

Am I doing this because I

enjoy it and it's useful?

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: 00:21:38

Or am I doing it because I'm a bit

worried about taking action, being judged,

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: 00:21:43

failing, and how that will be perceived

by others, and what they might say about

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: 00:21:48

me, and what I believe about myself.

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: 00:21:51

It's also connected to our

need to absorb all the details.

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: 00:21:55

Ability to hyperfocus, our

thirst for information.

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: 00:22:00

These are all ADHD strengths, but

when they get in the way of you

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: 00:22:05

doing work and taking action, that's

procrasti learning, not just learning.

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: 00:22:11

And you can tie those two back

to what we looked at before, with

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: 00:22:16

impulsivity, the need for immediate

reward, the time management issue.

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: 00:22:22

These are all part of ADHD challenges

that are built in, hardwired to our brain.

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: 00:22:29

But the good news, of course, is that

we have neuroplasticity and we know it

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: 00:22:34

continues throughout your whole life.

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: 00:22:40

Before we get to the end, I want to say

that I have an ebook I've been working

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: 00:22:45

on for a while and it's sharing my own

framework for overcoming procrastination.

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: 00:22:50

I've shared it with a few people

now and they are really excited.

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: 00:22:54

So make sure that you are

signed up to my mailing list.

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: 00:22:57

I'll include a link if you want to be

notified about when that is available

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: 00:23:01

and it's Something that I think can

change how you work long term, and

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: 00:23:07

I've got a few surprises to go with it.

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: 00:23:13

But let's get back to the strategies about

ADHD and how to manage procrastination.

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: 00:23:20

First of all, I want to say you

do not have to be productive 24 7.

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: 00:23:25

It's really important that you're

getting adequate rest, sleep, you're

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: 00:23:30

making time for enjoyment and fun.

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: 00:23:33

If you're not doing that, don't

listen to the rest of this.

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: 00:23:36

Go away and make sure you've got

firm boundaries about your sleep,

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: 00:23:39

your time off, your weekends.

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: 00:23:41

If you feel even slightly close to

burnout, step away from all productivity

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: 00:23:46

advice and focus on restoring your

well being and your rest first.

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: 00:23:51

Now those people have left the

room, let's get on with what you can

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: 00:23:55

do if you need to get stuff done.

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: 00:23:58

You have ADHD and you're

procrastinating, here are a few

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: 00:24:01

strategies that you can play with.

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: 00:24:04

Of course, there's the generic

productivity type advice,

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: 00:24:08

Pomodoro timers, planners, etc.

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: 00:24:11

They have their place.

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: 00:24:13

I'm not saying they're useless, but

as you will know because you will

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: 00:24:16

have tried them, they fall short

when it comes to undoing ADHD type of

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: 00:24:23

procrastination, and that's because

of all the things we've just talked

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: 00:24:26

about and how your brain works.

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: 00:24:28

If you have taken the time to think

about which kind of procrastination

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: 00:24:33

you're struggling with most, you'll

be able to listen to this section

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: 00:24:38

and take the one that works for

you most or combine them together.

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: 00:24:42

So make sure you've got a notebook

or I will make these into a download

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: 00:24:47

that you can grab at the end.

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: 00:24:49

Let's think about specific strategies

for each type and you can mix a much.

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: 00:24:56

Experiment with these and see

which ones feel good for you.

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: 00:25:01

One of the problems I see quite

often is that we try very generic,

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: 00:25:06

neurotypical based productivity tips.

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: 00:25:09

Such as a Pomodoro technique,

which is great in some ways.

364

: 00:25:14

But it doesn't address the

underlying causes of the problem

365

: 00:25:19

with ADHD, which isn't just.

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: 00:25:22

Not being able to get started.

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: 00:25:23

It's so much more than that.

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: 00:25:25

And the way we do that is

we enhance ourself efficacy.

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: 00:25:30

We raise the task value.

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: 00:25:32

And then we put in place

impulsivity techniques.

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: 00:25:37

It's always going to be part of

your natural operating system.

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: 00:25:41

If you think about.

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: 00:25:43

Your system as Mac versus windows.

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: 00:25:47

You're going to run on safari.

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: 00:25:49

When the rest of the world is.

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: 00:25:50

Operating on windows.

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: 00:25:52

But that doesn't mean

we can't do upgrades.

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: 00:25:56

Right.

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: 00:25:57

ArousalSo procrastination.

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: 00:25:59

thrill seeker delay needing that energies.

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: 00:26:03

adrenaline to give you the hyper-focus

to get started to complete the task.

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: 00:26:09

Is classic.

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: 00:26:10

ADHD How can you manage

arousal procrastination?

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: 00:26:14

The key long term is

to create a structured.

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: 00:26:18

Excitement.

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: 00:26:19

in task completion itself.

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: 00:26:22

I just finished talking to a client.

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: 00:26:24

And saying exactly the same thing.

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: 00:26:26

Completing a task.

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: 00:26:27

Can become rewarding in itself.

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: 00:26:30

No matter what the task

is when we address it.

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: 00:26:34

Properly.

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: 00:26:35

When we recognize it, we celebrate it.

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: 00:26:38

We focus on the completion.

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: 00:26:40

Not the task itself.

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: 00:26:42

and one of the ways we can do that

is to build in mini circuit breaks.

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: 00:26:47

Where we set an achievement,

we need to reach by that.

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: 00:26:51

Time.

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: 00:26:52

And then we celebrate it.

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: 00:26:53

It's not just.

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: 00:26:55

achieve task one tick achieve task

two tick; It's achieve task one.

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: 00:26:59

Brilliant.

403

: 00:27:00

Fantastic.

404

: 00:27:01

And really focused on how good

we feel at reaching that goal.

405

: 00:27:05

That mini goal, that many deadline.

406

: 00:27:07

If you've ever had to train a puppy.

407

: 00:27:09

You get their attention by being

really excited and really celebrate.

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: 00:27:13

when go outside to be when the sit down.

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: 00:27:17

Rewarding.

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: 00:27:18

That action makes it action.

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: 00:27:21

A reward in itself.

412

: 00:27:23

We're going to do the same.

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: 00:27:24

You can say.

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: 00:27:25

A mini goal and many deadline.

415

: 00:27:27

And when you get there,

you're going to celebrate.

416

: 00:27:30

and really focus on how good it

feels to complete that stage.

417

: 00:27:34

You're going to believe that

you can achieve things more.

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: 00:27:38

And it changes how you view yourself.

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: 00:27:40

Which is, you learn to

self coach yourself.

420

: 00:27:44

To reach these goals.

421

: 00:27:46

That's the ultimate goal

is to be a good self coach.

422

: 00:27:50

With avoidance procrastination,

which is based in avoidance fear.

423

: 00:27:56

Self doubt, self efficacy issues.

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: 00:27:59

We need to reframe the task

and reframe what it means.

425

: 00:28:04

As well as understand how to

structure it so that you cannot lose

426

: 00:28:09

so on the one hand.

427

: 00:28:11

If you're avoiding it because

you're worried about how.

428

: 00:28:14

People will see you.

429

: 00:28:16

If you don't achieve something.

430

: 00:28:18

How small a step can make it.

431

: 00:28:21

This is based in Timothy Galway's

famous book, the inner game of tennis.

432

: 00:28:26

If you haven't read it

it's one of my favorites.

433

: 00:28:28

And you make each stage small enough.

434

: 00:28:32

So it's achievable.

435

: 00:28:33

And that will address your.

436

: 00:28:35

Doubt about whether you

can do something or not.

437

: 00:28:38

The other thing that can happen with

avoidance procrastination is low value.

438

: 00:28:43

If the task isn't valuable

because it has no meaning for you.

439

: 00:28:47

Learning how to create meaning

and relevance for you for

440

: 00:28:52

your own long term goals.

441

: 00:28:54

You all know long-term personal values.

442

: 00:28:57

Is going to change a low value

task into something that you enjoy

443

: 00:29:01

completing because it is in line with

your values and your longterm goals.

444

: 00:29:07

That's the reframe.

445

: 00:29:09

And the final kind of procrastination

decision or procrastination, which we

446

: 00:29:14

know now is connected to our executive

functions so it's a structural issue,

447

: 00:29:20

we need to develop our own.

448

: 00:29:23

Clear prioritization framework.

449

: 00:29:25

And we do that because

we simplify the choices.

450

: 00:29:29

By having a clear criteria or a level.

451

: 00:29:32

For making those decisions and here

are two ideas for you to play with.

452

: 00:29:40

When it comes to.

453

: 00:29:41

Managing procrastination generally.

454

: 00:29:43

Micro tasking.

455

: 00:29:45

And engagement shifting.

456

: 00:29:46

So micro tasking is literally

breaking each task down.

457

: 00:29:50

Into the smallest possible step.

458

: 00:29:53

Some people become overwhelmed

because they see this endless list

459

: 00:29:57

of things that they need to do.

460

: 00:29:58

The goal is to start taking

action really quickly.

461

: 00:30:02

So you're constantly.

462

: 00:30:04

Breaking it down and achieving things.

463

: 00:30:07

It's about that immediate

reward and forward motion.

464

: 00:30:11

So microtasking, isn't about building.

465

: 00:30:14

500 step list of each

part of a project or task.

466

: 00:30:19

It's about how.

467

: 00:30:20

Effectively, can we make progress

going through each element?

468

: 00:30:24

You're not writing an SOP.

469

: 00:30:27

You don't need to record things.

470

: 00:30:28

Other people need to know.

471

: 00:30:30

This is only for you.

472

: 00:30:32

And it's about being able to get that.

473

: 00:30:35

Hit of having finished each stage quickly.

474

: 00:30:38

Gives you immediate feedback.

475

: 00:30:40

And accomplishment.

476

: 00:30:41

The second tactic.

477

: 00:30:43

engagement shifting.

478

: 00:30:44

This is about.

479

: 00:30:45

How we feel and think about a task.

480

: 00:30:48

It's not about gaslighting yourself

or kidding on that something's

481

: 00:30:52

really fun and exciting when it's not.

482

: 00:30:54

It's a reframe that allows

you to engage with it from.

483

: 00:30:58

A different position.

484

: 00:30:59

different story that

you're telling yourself.

485

: 00:31:02

And creating personal relevance.

486

: 00:31:04

When something is personally relevant.

487

: 00:31:06

It's so much easier to engage with

488

: 00:31:09

something that you may know.

489

: 00:31:11

Immediately connect with

Managing procrastination.

490

: 00:31:14

Is thinking about past success.

491

: 00:31:16

Unless you have a clear record

of your past achievements, things

492

: 00:31:21

that you have done well before.

493

: 00:31:23

Going to be harder for

you to be accurate.

494

: 00:31:26

About How effective you are,

what your self efficacy is.

495

: 00:31:30

Because you need to

recognize your past success.

496

: 00:31:33

Two.

497

: 00:31:34

Be the foundation for your

future success and enjoyment.

498

: 00:31:39

We need concrete evidence.

499

: 00:31:41

That you can access quickly.

500

: 00:31:43

To prove to yourself that you can do this.

501

: 00:31:47

I believe you can, but

you need the evidence.

502

: 00:31:50

The other thing that doesn't

appear immediately relevant

503

: 00:31:54

to procrastination, but it is.

504

: 00:31:56

Is thinking about your long term, meaning.

505

: 00:31:59

And your mission, what is

your vision for your life?

506

: 00:32:02

That may appear to have nothing

to do with procrastination.

507

: 00:32:07

Unless you can make a

task personally relevant.

508

: 00:32:10

It's gonna feel like

pushing treacle up hill.

509

: 00:32:14

We want you to have a clear view.

510

: 00:32:17

Of what your vision, your mission

and life is what you want to achieve.

511

: 00:32:21

Then you can look at the task.

512

: 00:32:24

And you can develop a way to make it

personally relevant and meaningful.

513

: 00:32:29

So we've looked at what procrastination

is and the three kinds of procrastination.

514

: 00:32:34

We spent some time exploring

why we procrastinate, not just a

515

: 00:32:39

physical structure of your brain.

516

: 00:32:41

But things like your self efficacy.

517

: 00:32:44

The value of the task, your impulsivity.

518

: 00:32:47

We've also added in some fairly advanced

techniques for looking at procrastination.

519

: 00:32:53

Through a different ADHD lens.

520

: 00:32:55

I do have another podcast

episode looks at procrastination.

521

: 00:33:00

I will have a link to

that in the show notes.

522

: 00:33:02

But of course in a few weeks I will have

my ebook available which breaks down

523

: 00:33:07

the model I've developed for managing

procrastination and getting tasks done,

524

: 00:33:13

especially for people who are wearing

all the hats in their business or

525

: 00:33:18

who are are just exceptionally busy.

526

: 00:33:20

I would love your thoughts on how

you see procrastination, now that

527

: 00:33:25

you understand the different kinds.

528

: 00:33:28

If you recognize one more than the

other, if that has changed over time.

529

: 00:33:33

You can leave a comment on my

Instagram account or you can email me.

530

: 00:33:37

Thank you so much for your

continued support and feedback.

531

: 00:33:41

I meet so many people now

who say I love the podcast.

532

: 00:33:45

I heard.

533

: 00:33:46

This episode and it really helped.

534

: 00:33:48

And I hope that you will

share this with somebody who's

535

: 00:33:51

struggling with procrastination.

536

: 00:33:53

It is.

537

: 00:33:54

So special when somebody is taking

the time to leave a comment.

538

: 00:33:57

It really makes a big difference for me.

539

: 00:34:00

Thank you again.

540

: 00:34:02

I look forward to sharing

with you next week.

541

: 00:34:05

All about strengths and ADHD.

542

: 00:34:07

And why a strengths based approach

can make such a difference to

543

: 00:34:13

how you feel everyday life.

544

: 00:34:15

I'm ADHD coach Katherine and you've been

listening to ADHD, powerful possibilities.

545

: 00:34:21

Take care of yourself.

546

: 00:34:23

And just remember.

547

: 00:34:24

Everything is possible.