Why ADHD and Procrastination Go Hand in Hand
1. Executive Functioning Differences
People with ADHD often have difficulty with:
Task initiation
Planning and sequencing steps
Organizing information
Managing time
Holding multiple ideas in mind
This executive functioning load makes even simple tasks feel heavy and complex. When the brain can’t easily organize the first step, it naturally avoids the task.
2. The ADHD Brain Needs Interest, Urgency, or Emotion
The ADHD brain isn’t motivated by the same things the neurotypical brain is. Instead, it responds to:
Novelty
Passion
Pressure
Immediate rewards
Without emotional engagement, a task feels impossible to start- even if it’s important.
3. Overwhelm Creates a “Freeze” Response
Many people with ADHD experience “emotional flooding” when faced with tasks that feel unclear or too big.
This leads to:
Avoidance
Shutting down
Escaping into something comforting (phone, TV, gaming)
Feeling guilty and frustrated
This cycle creates even more overwhelm, which leads to more procrastination.
4. Rejection Sensitivity & Perfectionism
ADHD often comes with RSD (Rejection Sensitive Dysphoria) and internalized pressure to “do well.”
If the task feels like there’s a risk of failing, criticism, or disappointment, the brain delays starting to avoid the emotional discomfort.
5 ADHD-Friendly Strategies to Reduce Procrastination
1. Make the First Step Stupidly Easy
If the first step is too big, break it down again.
Examples:
Instead of “clean the kitchen,” → “put one dish in the sink.”
Instead of “start my assignment,” → “open the document.”
Momentum matters more than size.
2. Use Body Doubling
Working in the presence of another person (even virtually) helps the ADHD brain stay engaged.
This could be:
A counsellor
A friend
A sibling
A study group
A co-working session
Your brain stays anchored because someone else is “there.”
3. Add Interest, Emotion, or Urgency
Try:
Timers (Pomodoro method)
Friendly competition with yourself
Music playlists
Rewards for completion
Turning tasks into a challenge or game
The ADHD brain needs activation - not pressure.
4. Remove the Shame
Procrastination is a symptom, not a moral issue.
When you stop shaming yourself (or your child), task initiation becomes easier. Compassion reduces paralysis.
5. Get ADHD-Informed Support
ADHD counselling helps you understand your brain, build routines that actually work for ADHD wiring, and learn tools for emotional regulation, motivation, and organization.
ADHD Counselling Can Help Break the Procrastination Cycle
At Lakeside Clinical Counselling, we specialize in ADHD-informed therapy for kids, teens, and adults. Our counsellors understand executive functioning, overwhelm, time blindness, and the emotional toll of chronic procrastination.
We offer:
Practical, ADHD-friendly strategies
Support with motivation and organization
Emotional regulation tools
Family and parenting support
Assessment guidance and strengths-based approaches
Sessions are available in person in downtown Kelowna or online across BC.
If you or your child are struggling with ADHD and procrastination, you don’t have to manage it alone.
Book an ADHD Counselling Session
You can complete our Best Fit Form to be matched with the right counsellor.
Or connect with us directly:
info@lakesideclinical.ca
250-258-2696