Procrastination in ADHD
Procrastination in ADHD: Why we scroll and how we can use it sensibly
If you have ADHD, you've probably experienced this: your to-do list is long, time is short, and yet you find yourself on social media when you should be doing something else. This behavior - procrastination - often leads to feelings of guilt because you feel like you've wasted valuable time. But what if we could redesign this time so that it is not only less stressful, but also more enriching?
Let's try to look into why procrastination is so common in ADHD, what mechanisms are behind it and how you can use your "switch-off time" to develop a better feeling. I'm sharing tips that help me personally and hope they can inspire you too.
Why do we scroll? The connection between procrastination and ADHD
Procrastination is not a sign of laziness. Rather, it is a type of defense mechanism that is particularly common in people with ADHD.
1. The spiral of overexertion
People with ADHD often have difficulty setting priorities and approaching tasks in a structured way. The sheer volume of to-dos can seem overwhelming. Instead of getting started because the pressure is too great, our brain looks for a way to "switch off". Social media, streaming services or trivial surfing are welcome escapes these days.
2. The reward system of ADHD
An ADHD brain has a different relationship to dopamine, the body's "reward substance." Social media provides small, quick dopamine boosts through likes, comments, or interesting content, which are more pleasant in the short term than the long-term satisfaction that comes from completing a task.
3. The guilty conscience
After the phase of “switching off” a guilty conscience often follows: “Why did I waste so much time again?” This feeling reinforces the downward spiral because it demotivates us and pushes us even further away from our goals.
How to turn procrastination into something useful
Instead of fighting procrastination, you could try to see it as something positive. It's not about eliminating it, but about using it to your advantage. Here are some strategies that can help you do that:
1. Choose a topic for your procrastination
If you notice that you are "switching off" again, you could use this time to learn something new or do something meaningful. Instead of randomly scrolling through social media, choose a topic that interests you, such as:
- Recipes : Look for new, quick, easy-to-remember dishes with few ingredients that you can try out. Ideally with things that you already have in the kitchen. This really motivates you to get up straight away and make the dish. And you've already become active.
- Fitness and training sessions : Find out about exercises you can do at home. There are simple exercises you can do while lying down with your phone in your hand. And you're already doing something for yourself.
-DIY projects : Get inspired by craft ideas or creative projects. OK, admittedly - no matter how great the projects are and how full my list of things to copy is, I usually stick with the list. But maybe it's just your thing!
- Language learning apps or tutorials : Use the time to learn a new language or skill.
Personally, I have to really want to do that. But my personal tip, where you can really learn something on the side, is: Just like a few pages on Instagram that post great, visually designed posts with words in German and in the language that interests you. Make sure that the account is active and regularly uploads new "flashcards", ideally daily. That way, you'll keep reading new words and sentences as you scroll, and sometimes you'll actually remember something. Not the best learning method, but hey - you learn something sometimes.
This approach ensures that you don't feel empty at the end, but take something with you that enriches you.
2. Keep a procrastination diary
A simple but effective tip is to write down how you used your “switch-off time”. Write down what you learned or discovered. For example:
- **Day**: Tuesday, 2:00 p.m.–3:00 p.m.
- **Activity**: Watched YouTube tutorials on healthy meal prep
- **Result**: Two new ideas for meal planning discovered
To make things easier, I have stickers in the shop that you can simply stick into your weekly planner. The calendar will then look full of things that you have done :)
This approach will help you to see the time spent procrastinating as productive rather than "lost." It can also feel good to look at a list of small achievements at the end of the week.
3. Build in conscious breaks
Sometimes procrastination results from a lack of planned breaks. Your brain needs time to recover, especially if you live with ADHD, so schedule regular, intentional breaks where you can "switch off."
Or you can try the Pomodoro Technique in the initial phase of motivation:
Set a timer: For example, 25 minutes of concentrated work and a 5-minute break. Use the breaks to briefly concentrate on something pleasant, such as a short walk or mindful scrolling.
4. Write down what comes to mind
If you remember to quickly put something in your shopping cart or look up which actor was in which film while you're at work, first write it down on a pad that's always within reach (I have pads spread out over two floors, on my desk, bookshelves, bedside table and three handbags/backpacks in which I write down brain dumps).
If it's really important to you, you'll do this task right after work. If not, you'll just stumble across it again later and then you can decide whether you want to work through the list.
5. Let go of perfectionism
A major trigger for procrastination is the desire to do everything perfectly. But perfection is rarely realistic. Accept that it's perfectly fine to do things "well enough." This mindset shift takes the pressure off and helps you tackle tasks more easily.
6. Speak positively to yourself
It may sound strange, but how you talk to yourself has a big impact on your behavior. Instead of saying, "I'm so lazy, why haven't I gotten anything done?", try, "I needed this time to relax, and that's okay. Now I can start again with fresh energy."
Why a change of perspective is important
One of the biggest problems with procrastination is the guilty conscience you feel afterwards. But instead of criticizing yourself for it, you could focus on what you gained from this time that was positive. Maybe you saw an inspiring idea, got some further training, or simply had the break you needed to be more effective later.
The key is to replace the dopamine drop that comes with “wasting” time with a conscious sense of achievement. By reminding yourself that this time was not wasted, you can detach yourself from the negative feelings.
A word on my own behalf:
I'm not a therapist, but someone who, like you, juggles everyday life - with household, children, a dog and my own business. Procrastination is part of it for me, but I've learned to use it to my advantage instead of letting it get me down.
By consciously directing my “switch-off time” and replacing feelings of guilt with self-acceptance, I feel less overwhelmed and can better face the challenges of everyday life.
If you see yourself in this article, try out some of the tips. Maybe you'll discover that procrastination is not your enemy, but an opportunity to understand yourself better and grow creatively. 😊
And of course there are still days when I enjoy mindless scrolling and I really enjoy turning off my brain. Because the laundry isn't going anywhere anyway.
