Ah, procrastination, the sneaky little thief of time! Believe it or not, procrastination can actually work to your advantage when harnessed effectively.
Anyone can feel the weight of procrastinating, but ADD/ADHD type people struggle with it even more. Today, we’re going to look at ways to use brain-friendly strategies to cheat the system and overcome the big P.
Note: along with task avoidance, a close cousin to procrastination is internal resistance. Be sure to check that out. Yak Shaving can also be construed as procrastination, but it is a more honest mistake, if anything – though a time waster, nonetheless, to be avoided.
Table of Contents
- The Lesser of Two Evils
- Procrastination Under a Deadline
- Overcoming Task Avoidance
- Looking at the Task Differently
- Impaired Motivation
- Is Time Management to Blame?
- Dump What is Holding You Back
- Saying No
- Talk Yourself Onto It
- Body Doubling to the Rescue
- Deflect, Divide, Conquer
- Final Thoughts
The Lesser of Two Evils
Ah, my favorite technique! Funny how I despise a task, but when presented with another one, and suddenly, it’s not so bad.
Personally, I would take this approach every chance I had. It’s the path of least resistance. Sure, there are proven strategies to defeat procrastination, but we’re working with our brain here, not against it.
If your brain would rather do taxes than give the dog a bath, the taxes win. Don’t argue with your brain. For some reason, my brain isn’t smart enough to to this intentionally, finding the second despised task intentionally. I find myself unneccessarily stewing on the procrastinated duty at hand.
When a better option presents itself, I act all surprised, and end up accepting the challenge. Unfortunately, this only works in a flexible timeline, where you have the option to choose one task over another.
Choosing the lesser evil of the two is procrastination’s path of least resistance.
-Renee’s Rabbit Hole
Procrastination Under a Deadline
If your brain performs miracles under deadlines, I’ll stand out of your way. This circus trick is quite common for ADD/ADHD minds.
The unpleasant part is the gnawing little feeling you’ll have to live with for weeks before the deadline. If that doesn’t bother you, than no judgment.
Dr. Tracey Marks says that you can create a false sense of urgency by setting timers.
Procrastination can sometimes work in your favor—if managed wisely. Here are a few unexpected benefits:
- Increased Efficiency – When the deadline is looming, your brain kicks into high gear, cutting out distractions and unnecessary steps. You focus only on what truly matters, making quick and impactful decisions.
- Creative Problem-Solving – A bit of pressure can push you to think outside the box. Some people find that last-minute crunch time forces them to come up with unique solutions they wouldn’t have considered with a slower pace.
- Avoiding Overthinking – When you have too much time, you might overanalyze and second-guess every detail. A tight deadline forces you to trust your instincts, preventing perfectionism from slowing you down.
- Adrenaline Boost – That rush you feel as the clock ticks down? It can sharpen focus, heighten alertness, and keep you energized until the task is complete.
- Eliminating Unnecessary Work – When time is short, you naturally prioritize. Less important details tend to fall away, meaning you get straight to the heart of what needs to be done.
Of course, the key is knowing your limits—too much procrastination can lead to unnecessary stress or subpar results. Used strategically, though, it can be a secret weapon for getting things done efficiently.
Think of a time where procrastination actually worked in your favor. Instead of thinking of it as a character flaw, embrace it for the productivity tool it is.
Overcoming Task Avoidance
Megan Griffith on her Youtube channel The Neurocuriosity Club talks about task avoidance. She suggests these steps:
- STEP 1: Brain dump onto paper what you need to do, but do NOT prioritize your list (because judging yourself gets in the way) at the same time as brain dumping. Taking just 3 minutes will get the “jumble” out of your brain and onto paper.
- SETP 2: Now that it’s on paper, you can deal with it in a literal way, instead of all in your head. At this point, you can begin to prioritize. Start with ONE step in the task (inevitably, there will be a hiccup and you might end up stopping before you even get started).
- STEP 3: Then take a moment, shut your eyes, and acknowledge your emotions, any resistance you feel about starting the task. Open your eyes and acknowledge that emotion.
- STEP 4: Move your body by dancing, jumping, singing or play with a stem toy (Megan refers to this as stemming). The action will move that stuck emotional blockage (panic, sad, overwhelm) through your body.
- STEP 5: Acknowledge the mental pain you are about to experience.
- STEP 6: Take a deep breath in your belly, and then shout, “1-2-3-GO!” and shake your whole body and go/run immediately to the task and force yourself to do the thing. It creates a sense of urgency that many people with ADHD thrive on.
Megan adds that the best place to start, is the best place for YOU. It might not seem logical or the most efficient to anyone else, but it will be the place that YOU actually start. I love Megan’s advice, she’s a real novel thinker for hacking ADHD!
Looking at the Task Differently
Dr. Tracey Marks explains that ADHD minds avoid things if they think they are too boring and we lose interest, we fear it will take too much time, or have too many steps. What happens is we fail to start or complete tasks (we procrastinate).
She suggests paring a painful task with a rewarding one. This means completing an upleasant task followed by a reward. These rewards can be things like watching TV or chatting with friends (but avoid rewards of food). I love her idea of having a list of these rewarding tasks always ready to go.
Dr. Marks also suggests doing the unpleasant with the pleasant at the same time. For example, folding laundry while watching TV. The doctor said don’t make food the reward BUT how about a lovely charcutier board, chocolate, or glass of wine while checking email? You do you, but I’m picking up the wine and cheese!
Another strategy is to make your environment more pleasant, such as paying bills outside on your deck. She states, “Comforting surroundings help offset the negative experience you have of completing the task.”
Ironically, you can push through the task the normal way, but you end up reinforcing the experience as unpleasant. If you have to do the task again, you remember how much you hated it (managing my email comes to mind!).
Dr. Marks brilliantly points out, “You’re trying to make yourself hate it [the task] less, so there’s less resistance the next time.”
Impaired Motivation
Dr. Marks brings up the topic of “impaired motivation” and dopamine in this video. Basically, you have no inertia or momentum to break through the procrastination. For people with ADHD, this is due to having a disruption in the dopamine reward pathway in the brain.
The ADHD brain has a dopamine shortage, so you don’t get the proper signals to reinforce positive and productive behaviors. Without this reinforcement, your efforts don’t feel satisfying and you lose motivation 🙁
Even with medication, you can still experience lack of motivation.
Is Time Management to Blame?
There’s another thing I never thought to factor into procrastination, and that’s time management. In another video, Dr. Marks discusses that we really do need to time out how much a task takes us.
We end up being unrealistic about it, and then realized we’re overwhelmed and don’t finish it. She said especially in cases of an hour, those tasks needed to be broken into smaller ones.
In the case of a misjudged project, if there are too many steps, the person with ADHD tends to fall off, not completing or poorly completing the project.
People with ADHD have problems with planning, time estimation, and organization. That’s why actually recording how long it takes you to do something can be a game changer.
In all of my years, I’ve never done this! I’ve always been a fly-by-my-seat kind of gal. I can’t wait to try this out and see where I can gain more efficiency in my tasks. It also cool to think that I can relieve some of that procrastination self-pressure.
Working with my brain is so empowering! It’s a sure procrastination fighter!
Comforting surroundings help offset the negative experience you have of completing the task.
Dr. Tracey Marks
Dump What is Holding You Back
How many times is a rule, a personal standard, or even a piece of software supposed to help us, end up holding us back?
Case in point, I have been paying for a keyword tool that I hardly use anymore. Geez, I need to cancel that! It doesn’t pertain to everyone in every case of optimizing keywords, but there was another negative side of it. Getting a perfect article was making me procrastinate even more. If I did use it, it was taking me down rabbit holes.
I had some awesome ideas I wanted to take advantage of, but stalled, because I was supposed to follow a process. Do you know, that for this website, I pick out three random topics everyday that pull at my brain, and then explode in writing. It’s so much FUN! I’m actually speed typing, I can’t get the words and thoughts out fast enough.
I would do more, but I have a full-time job. There is also a decrease in energy after the third article (work with yourself, not against yourself!). Writing without boundaries let’s my personality shine through – this is all real, folks!
Saying No
Oh my gosh – can we do this? Why yes you can! There are times that you can even say no… to your boss! If you know you’re not cut out for a certain assigned job, then just say no. Maybe Bob over in the next cubicle is your man. Volunteer for one that is better suited for you.
There is nothing that fuels procrastination worse than a task that doesn’t grab our attention. Unlike the projects we jump in with both feet, we know which projects are a hard pass.
Saying no to a project at work can feel tricky, but doing it thoughtfully and professionally keeps relationships strong while maintaining your workload. Here are some ways to decline a project without causing friction:
- The Prior Commitment Approach
“I really appreciate the opportunity, but I’m currently committed to other projects that need my full attention. I wouldn’t be able to give this my best effort.” - The Bandwidth Reality Check
“I’d love to help, but I want to be honest about my bandwidth. Taking this on right now might impact the quality of my other responsibilities.” - The Delegation Suggestion
“I may not be the best fit for this project at the moment, but I’d be happy to suggest someone who could take it on successfully.” - The Postponement Option
“This sounds like an exciting project! At the moment, I’m at capacity, but if there’s flexibility in the timeline, I’d be happy to revisit it later.” - The Strategic Alignment Approach
“I’d love to contribute, but I want to ensure my priorities align with thehttps://reneesrabbithole.com team’s goals. Would it make sense to shift something else off my plate to make room for this?”
The key is to stay professional, be honest, and—if possible—offer alternatives or compromises. That way, you show dedication to your work while setting healthy boundaries.
Procrastination can lead to surprising bursts of efficiency and creativity.
-Renee’s Rabbit Hole
Talk Yourself Onto It
Remember our little conversation about talking to yourself? There are lots of brain tricks when it comes to self-talk.
When you’re stuck in that loop, positive self-talk can be your best defense. Try some of these:
- “I don’t have to be perfect; I just have to start.” Perfectionism can make procrastination worse. Just taking the first step can break the cycle.
- “I’ve done hard things before, and I can do this too.” Reminding yourself of past successes can boost confidence.
- “I’ll feel so much better once this is done.” Focusing on the relief of finishing rather than the discomfort of starting can help motivate you.
- “I only need to work on this for five minutes.” Often, starting is the hardest part—once you begin, momentum builds.
- “This is an opportunity to learn and grow, not a burden.” Reframing the task positively can help shift your mindset.
- “Future me will be so grateful I got started now.” Your future self will thank you for tackling things early instead of scrambling at the last minute.
- “I GET to do this.” Shift to a mindset of gratitude.
Feel free to turn one of them into a battle cry that will leap across the bridge to your brain.
Body Doubling to the Rescue
I mention this often, because it works! Having another person in the room can be an extremely helpful motivator. Learn more about the body doubling technique here.
Deflect, Divide, Conquer
There are tried and true procrastination busters. Let’s not overlook them, because one might work for you. Here are some that can become your next superpower:
- Set Priorities Without Pressure: When you’re avoiding one daunting task, redirect your energy toward smaller, easier tasks that still need to be done. For example, organizing your workspace or replying to emails—things that might otherwise get neglected.
- Embrace the Creativity of Procrastination: Sometimes, stepping away from a task can give your mind the freedom to explore creative solutions. Use that time to brainstorm ideas or let your subconscious work through problems.
- Apply the Pomodoro Technique: Delay a task, but only with a time limit. For instance, tell yourself, “I’ll start in 10 minutes,” and use those 10 minutes to mentally prepare or relax. Often, starting after a short delay feels easier.
- Reflect on Why You Procrastinate: Maybe you’re delaying a task because it feels overwhelming or unclear. Use your procrastination time to break it down into smaller, manageable steps.
- Procrastinate Strategically: Sometimes, delaying a task gives you more time to gather information or let ideas simmer. Use the extra time wisely!
Think of procrastination as a nudge from your brain saying, “Hey, let’s rethink how we’re tackling this.” Turning procrastination into a tool takes practice, but it can lead to surprising bursts of efficiency and creativity.
Final Thoughts
Even I was surprised at the many options to beat procrastination. The possibilities are feeling very exciting to me! I hope this leaves you feeling inspired that you can get your own project off the ground.
Have a good one! -Renee
