As an entrepreneur with ADHD, you probably know the struggle all too well: you’ve got a mountain of things to do, but you find yourself scrolling through social media or deep-diving into random research that’s far from your to-do list.
Procrastination can feel like the ultimate productivity-killer, but it doesn’t have to be. Whether you’re dealing with ADHD at school or managing your business, procrastination can be a tough challenge. But don’t worry—with the right strategies, you can learn skills to manage your ADHD and procrastination.
Here are some ADHD-friendly hacks to keep your business (and your brain) on track.
1. Let’s Break It Down
I get it, large projects are exciting. They’re new and fun and full of dopamine. But quickly, the excitement and challenge become overwhelming, and ADHD paralysis kicks in. Where do I start? How do I organize?
A major hurdle for entrepreneurs with ADHD is the overwhelm that comes with large projects. Instead of viewing your tasks as a whole, break them down into ADHD-friendly productivity tips like micro-tasks. Try focusing on drafting just one part of your plan. By tackling these smaller tasks, you make progress without the burden of trying to complete everything at once, effectively reducing ADHD and procrastination.
2. Take Breaks: Work Less, Get More Done
When managing ADHD and procrastination, it’s helpful to start recognizing when your focus and momentum start to disappear. It’s okay to take breaks—walk away, get a drink of water. This also helps with breaking the hyperfocus on an irrelevant task.
Try setting a timer for 25 minutes of work, followed by a 5-minute break. This method, known as the Pomodoro Technique, helps sustain productivity, whether you’re working on a project or drafting an important business proposal. Regular breaks prevent burnout and keep your brain engaged, turning procrastination into productivity.
3. Visual Cues: Keep Your Goals in Sight (Literally)
Out of sight, out of mind? ADHD and procrastination often thrive when tasks are out of sight, out of mind. Combat this by using visual cues to keep your goals front and center. If you’re working on projects, try keeping a visual checklist to help you stay on task.
Seeing your to-do list every day keeps you grounded and makes it harder to ignore what needs to get done. Plus, who doesn’t love the satisfaction of crossing something off?
4. The Eisenhower Matrix: Prioritizing Things on Your To-Do List
When managing ADHD and procrastination, not all tasks are equal. The Eisenhower Matrix is a tool that helps prioritize based on urgency and importance.
This approach is particularly helpful for managing EMDR Therapy sessions or other important tasks. By focusing on what truly matters, you avoid wasting time on less critical tasks, which often fuels procrastination.
Try this: Sort your tasks into four boxes:
- Do First: Urgent and important.
- Schedule: Important but not urgent.
- Delegate: Urgent but not important.
- Delete: Neither urgent nor important.
This way, you’re not just busy—you’re busy with the right stuff.
5. Accountability Partner
Sometimes, beating ADHD and procrastination requires a bit of external motivation. Find an accountability friend who can check in on your progress, whether you’re both in the same field or managing therapy for college students.
Knowing that someone else is keeping track of your progress can push you to stay on track and get things done. Whether it’s a business partner, mentor, or fellow entrepreneur, regular accountability check-ins can keep you on track. For a more structured approach, consider joining a mastermind group where members support each other in achieving their goals.
6. Set Boundaries to Minimize Distractions
Distractions are a significant trigger for ADHD and procrastination. Create a workspace that minimizes distractions, whether you’re managing your practice or preparing for anxiety therapy. This might mean creating a dedicated workspace, setting specific work hours, or using tools like website blockers to stay focused. Let others know when you’re in “do not disturb” mode to help protect your focus time.
7. Celebrate the Small Stuff
It’s easy to overlook progress when you’re always looking ahead to the next big goal. When dealing with ADHD and procrastination, it’s easy to overlook small wins. Yet these small wins are crucial in maintaining motivation.
If you’ve completed a task or successfully managed ADHD therapy, take a moment to check it off your To-Do List. Recognizing these accomplishments reinforces positive habits and makes tackling the next task feel more achievable.
8. Be Kind to Yourself
ADHD and procrastination can be challenging, and it’s important to practice self-compassion when things don’t go as planned. Whether you’re managing ADHD therapy in Wilmington, NC, or facing business challenges, remember that setbacks are part of the process. Instead of getting frustrated, reflect on what caused the procrastination and adjust your strategies accordingly.
9. Time Blocking with Flexibility
Time blocking is a powerful tool for managing your day, but strict schedules can feel suffocating for those with ADHD and procrastination. Instead, try “flexible time blocking.” Assign time slots for specific tasks but allow yourself some wiggle room.
If a task takes longer than expected, adjust your blocks accordingly. Apps like Google Calendar or Notion can be great for this, offering visual cues that help keep you on track without feeling overly restricted.
10. Outsource and Delegate
Entrepreneurs often wear many hats, but trying to do everything can lead to ADHD and procrastination. Identify tasks that drain your energy or take up too much time and delegate them. Virtual assistants or freelance platforms like Upwork can be invaluable resources. By focusing on what you do best, you can maintain momentum and avoid the pitfalls of procrastination.
11. The Two-Minute Rule
ADHD brains often struggle with task initiation, especially if the task feels overwhelming. The two-minute rule is a simple but effective hack: if a task will take two minutes or less, do it immediately. This helps clear out smaller tasks, making the bigger ones less intimidating. It’s a great way to overcome the inertia that often leads to procrastination.
12. Leverage ADHD Strengths
Finally, it’s crucial to leverage the unique strengths that often come with ADHD, such as creativity, hyperfocus, and risk-taking. When you feel passionate about a task, use that burst of energy to push through ADHD and procrastination. Set aside dedicated time to dive deep into tasks that excite you, using your natural enthusiasm to your advantage.
ADHD and procrastination don’t have to stand in the way of your success. By implementing these ADHD-friendly strategies, whether you’re working in ADHD therapy or entrepreneurship, you can manage your time effectively and turn ADHD and procrastination into productivity.
The key is finding what works best for you and staying adaptable. With the right tools and mindset, you can manage ADHD and procrastination and thrive in your journey.
The Power of Procrastination: Turning a Challenge into a Strength
It might seem counterintuitive, but procrastination doesn’t have to be the enemy. For many people with ADHD, procrastination can actually become a powerful tool when harnessed correctly.
Often, what feels like procrastination is actually your brain seeking out the most engaging and stimulating task at hand. By recognizing this, you can use ADHD and procrastination as a signal to rethink how you approach tasks. Instead of forcing yourself to work on something that feels tedious, try shifting your focus to a related, more engaging task, or break the task into smaller, more interesting parts.
ADHD and procrastination can also lead to bursts of creativity. When you delay a task, your brain continues to process it in the background, leading to sudden insights or solutions when you least expect them. By embracing and understanding your procrastination, you can learn to work with it, not against it, transforming it into a productive force in your life.
How Therapy Can Help with ADHD and Procrastination
Managing ADHD and procrastination can feel like an uphill battle, but therapy offers valuable strategies to regain control. Whether it’s EMDR therapy, ADHD therapy in North Carolina, or anxiety therapy, these treatments provide a structured environment to explore your habits, triggers, and thought patterns. Therapists help you recognize when ADHD and procrastination are harming your productivity and provide customized solutions to tackle it.
For entrepreneurs, therapy can also be a space to focus on work-related challenges. A therapist may guide you through CBT techniques to reshape your relationship with procrastination, help you establish healthy routines, or assist in breaking down large projects into manageable steps. These insights are crucial for long-term success, both personally and professionally.
Take the First Step Toward Change
If ADHD and procrastination are holding you back in your personal or professional life, know that you don’t have to tackle it alone. Therapy can provide the support, tools, and strategies you need to overcome ADHD and procrastination. At Refocus Therapy Center, we specialize in helping individuals like you turn challenges into strengths.
Take the first step toward change today. Whether you’re dealing with ADHD and procrastination, anxiety, or any other mental health challenge, our team of experienced therapists is here to help. Visit our website or contact us directly to learn more about our services and how we can support your journey to better mental health.
Reach out to a therapist who specializes in ADHD therapy or EMDR therapy to get started on a journey to better mental health and improved productivity. Whether you’re in Wilmington, NC, or anywhere in North Carolina, the right support can make all the difference.
Refocus Therapy Center
At Refocus Therapy Center, we are dedicated to helping adults navigate the complexities of ADHD, anxiety, and other mental health challenges throughout Wilmington, NC. We offer a range of services, including Individual Therapy in North Carolina and EMDR Therapy, designed to provide personalized care that meets your unique needs, including therapy for ADHD and procrastination.
Our approach is compassionate, evidence-based, and tailored to help you achieve your personal and professional goals.
Whether you’re seeking therapy for college stress, managing ADHD in the workplace, or simply looking for strategies to overcome ADHD and procrastination, we are here to guide you every step of the way. Connect with us today and start your journey toward a more focused and fulfilling life.
Our Services Include:
- EMDR Therapy: A powerful technique for processing trauma, anxiety, and emotional blocks.
- ADHD Therapy: Tailored support to help you manage ADHD and procrastination.
- Anxiety and Perfectionist Therapy: Specialized treatment to reduce anxiety and its impact on your daily life.
- Therapy for College Students: Support for managing stress, procrastination, and mental health support for UNCW students.
No matter your specific needs, therapy can be a game-changer in improving how you work, live, and thrive with ADHD and procrastination. Contact us today to learn how we can help you take the next step toward greater well-being and productivity.
Resources:
- Understanding ADHD – NIMH
- ADHD Resources for Adults and Entrepreneurs – CHADD
- Pomodoro Technique
- Time-Tracking Tools for ADHD Productivity – Toggl Blog
- Mindfulness Techniques for ADHD – Headspace
Blog Posts:
- Entrepreneurs with ADHD: Harnessing the Power of ADHD in Entrepreneurship
- Transformative Power of Art Therapy for ADHD and Anxiety in College Students
- EMDR and ADHD: Exploring the Potential Benefits of EMDR for ADHD Management
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Neurodivergent Practitioners Directory
Navigating life’s challenges doesn’t have to be a journey taken alone. Do you have so much to do, but you find yourself glued to the couch? Whether you’re adjusting to college life, an entrepreneurs with ADHD, managing ADHD in professional settings, or seeking strategies to manage anxiety, our virtual therapy services offer the support you need from the comfort of your own space. Specializing in therapy for college students, including UNCW students, and professionals with ADHD, Art Therapy for ADHD, we understand the unique stressors you face.
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