ADHD Procrastination: The Art of Doing What You Don’t Want to Do

Let’s be honest—if you have ADHD (or love someone who does), you know the struggle isn’t about not knowing what to do. The real challenge is getting from intention to action, especially when the task at hand is boring, overwhelming, or just plain unpleasant. I see this every day in my coaching work, and it’s a theme that comes up over and over again: “Why can’t I just DO the thing I know I need to do?” ADHD procrastination can be frustrating. If this sounds familiar, you’re not alone. And you’re not broken.

Drawing inspiration from a webinar I attended a couple of weeks ago, where Ari Tuckman gave a talk based on his new book The ADHD Productivity Manual, I want to share some practical, compassionate strategies for tackling those dreaded tasks—and why sometimes “good enough” really is good enough.

Knowing Is Easier Than Doing

We’ve all been there: you make the list, set the alarm, download the fancy app… and still, the laundry doesn’t get folded or the report doesn’t get started. It’s not about laziness or lack of willpower. Our minds are messy, and there’s a lot that can happen between “I should” and “I did.” The first step is to get curious about what’s really getting in your way. Is it overwhelming? Fear of failure? Boredom? When you define the problem clearly, you’re already halfway to solving it, as Ari says.

Beware of “Procrastivity”

This is one of my favorite terms: procrastivity - I first heard this term in an interview with Dr. Russel Ramsay. It’s when you do things that feel productive—cleaning out your inbox, organizing your desk, even loading the dishwasher—instead of tackling the big, cognitively demanding task you’re avoiding. It’s sneaky because you can tell yourself, “Look, I’m getting things done!” But deep down, you know you’re sidestepping the real work.

Next time you catch yourself sliding into procrastivity, ask:

• Is this really what I should be doing right now?

• Am I doing this to avoid something harder?

• Can I tolerate a little discomfort and just start the tough task?

Sometimes, just starting is enough to break the spell or make the discomfort part of the plan.

Do What You Hate—But Make It Easier

Let's face it: some tasks are just not fun, especially for ADHD brains. Boring or repetitive chores can feel physically painful to even think about. Here's the trick: make these tasks a regular habit, and plan for them when your energy is highest (often earlier in the day). Pair them with something enjoyable—a favorite playlist, a podcast, or a reward when you're done. And most importantly, give yourself credit for doing them. Celebrate that win, no matter how small. We now know that celebrating wins immediately after a new behavior helps encode new habits.

Don’t Suffer More Than You Have To

Complaining about how boring a task is only makes it feel worse. The task itself might not be optional, but how much you suffer through it is up to you. Break it up into smaller parts, add some fun, and remind yourself how good it will feel when it’s done. Sometimes, writing out how your life is better when these dreaded tasks are finished can help you push through when activation mode is low.

Redefining Productivity: “Good Enough” Is Often Enough

Here’s a radical thought: you don’t have to be perfectly productive. Sometimes, even partial progress can make a big difference. If you’re late less often, or your system works half the time, that’s still a win. Set achievable goals, and remember that understanding and managing your ADHD makes so much more seem possible. Ask yourself: Where did your ideas about productivity come from? Do they still serve you? Sometimes, “good enough” really is good enough.

Whose Vote Counts?

Everyone has opinions about how productive you should be, but only some of those opinions matter. If your productivity directly impacts someone else, sure, take their perspective seriously—but don’t pin your self-worth to their approval. Balance generosity with assertiveness, and remember: people-pleasing won’t make you happy in the long run.

Celebrate Every Win

Every small step forward is worth celebrating. Actively look for your successes, no matter how minor and make a point of celebrating them. Just keep showing up. “Make today a good day, regardless of what happened yesterday”. Thanks, Ari, for this great motto.

If you’re ready to break out of the cycle of procrastivity, redefine what productivity means for you, and build systems that work with your brain (not against it), I’m here to help. Together, we’ll figure out what’s holding you back, create strategies that fit your life, and celebrate every step forward—because you deserve to feel good about yourself, ADHD and all.

Ready to get started? Let’s talk. Book a complimentary consultation now.