5 proven techniques to beat procrastination when you have ADHD

Introduction

As an entrepreneur living with ADHD, I know firsthand how challenging it can be to stay on top of everything. You face daily realities: a constant flow of ideas, a desire to start new projects, and a struggle to focus on boring tasks. Over the years, I’ve learned to manage these challenges, but it hasn’t been easy. Procrastination, in particular, has been one of the biggest hurdles I’ve had to overcome.

For those of us with ADHD, procrastination isn’t a matter of poor time management or laziness—it’s a real struggle. Our brains crave stimulation and novelty. This can make it hard to start mundane or overwhelming tasks. The result? We put things off, sometimes until the last minute, creating a cycle of stress, anxiety, and frustration.

But it doesn’t have to be this way. I’ve found several techniques to manage my procrastination. They have helped me on my journey. These aren’t magic fixes. I still struggle with procrastination at times. My work and life are now way more effective.

In this post, I’m sharing five techniques that have helped me keep procrastination in check. These strategies are simple, practical, and tailored to the unique challenges of ADHD. If you’re an entrepreneur like me or want to beat procrastination, I hope these tips help you as much as they have helped me.

Let’s dive in.

Technique 1: Set Clear SMART Goals

When it comes to beating procrastination, one of the most powerful tools at your disposal is setting clear SMART goals. But before diving into those goals, I like to start with the big picture: defining a long-term vision. This vision acts as your guiding star, helping you stay aligned with your core values and life goals. From this vision, I then break things down into more manageable pieces by setting one to three SMART goals per quarter.

So, what exactly are SMART goals? Let’s break it down:

• Specific: Your goal should be clear and specific, answering the questions of what, why, and how. The more precise your goal, the easier it is to know exactly what you’re working toward.
• Measurable: A goal needs to be measurable so you can track your progress. This could mean setting milestones or defining what success looks like, which helps you stay motivated and on course.
• Achievable: While it’s great to aim high, your goal should be realistic and within your capabilities. An achievable goal prevents frustration. It comes from aiming for the unattainable, which can lead to procrastination.
• Relevant: Your goal should matter to you and contribute to your long-term vision. When your goals are relevant, you’re more likely to stay committed and focused.
• Time-bound: Every goal needs a deadline. Having a timeframe creates urgency and helps you avoid the temptation to delay action.

How SMART goals provide direction and prevent procrastination.

Setting SMART goals gives you direction. Without them, you might feel lost or overwhelmed by tasks. A clear goal breaks your vision into steps. This makes it easier to start and reduces overwhelm, helping to beat procrastination.

For example, let’s say your long-term vision is to establish yourself as a thought leader in your industry. That’s a big, inspiring vision, but it can also feel daunting without a plan. To move toward that vision, you might set a SMART goal for the quarter:

• Specific: Launch a blog that publishes one article per week on topics related to ADHD and entrepreneurship.
• Measurable: Track the number of articles published, aiming for 12 by the end of the quarter.
• Achievable: You can write one article per week. It’s manageable, given your workload and resources.
• Relevant: This goal helps you become a thought leader. It will increase your visibility and share your expertise.
• Time-bound: We will launch the blog with 12 published articles within the next three months.

With this SMART goal in place, you now have a clear, actionable plan that aligns with your broader vision. Instead of feeling overwhelmed by the idea of being a thought leader, just write and publish one article each week. Each article brings you closer to your long-term vision. The time-bound goal motivates you to keep moving forward.

An example from my own experience.

I’ll share how I use this process. My aim? To support and connect with ADHD entrepreneurs using my years of knowledge and experience. Each quarter, I set one or two SMART goals.

One example:

• Specific: Create an online course on productivity for ADHD entrepreneurs.
• Measurable: Include 10 videos, 5 worksheets, and a forum by quarter’s end.
• Achievable: Making two videos a week is realistic for me.
• Relevant: It aligns with my mission and boosts my coaching.
• Time-bound: I plan to launch it in three months.

Breaking the project into steps kept me from feeling overwhelmed. Each week, I focused on two lessons. It was manageable and motivating. Seeing progress boosted my commitment.

Setting SMART goals creates a clear path. It prevents the paralysis of feeling overwhelmed. This makes starting and achieving goals easier.

Technique 2: Break tactics into tasks, into smaller steps.

People often procrastinate because they feel overwhelmed by a task’s size or complexity. This feeling can lead to avoidance and delay. It’s especially true for those with ADHD. For them, big tasks can trigger anxiety, pushing them toward distractions. The solution? Break the task into smaller, manageable steps.

The overwhelm of large tasks and how it leads to procrastination

Imagine you aim to launch a new product. It’s exciting, but also overwhelming. You need to do market research, develop the product, create a brand, and plan marketing. Then, there’s customer outreach. The list is long. Such a big project can make you feel lost. You might avoid it, preferring smaller tasks. Or, you might freeze up, unsure where to start.

This is where breaking things down comes into play. By dividing the project into smaller steps, you reduce the overwhelm and make the task at hand feel more achievable. Instead of seeing one massive mountain to climb, you see a series of smaller, manageable hills. This shift in perspective can make a world of difference in how you approach your work.

The importance of breaking tasks into smaller, manageable steps.

Breaking tasks into smaller steps does more than reduce the fear of a big project. It creates a clear, actionable path to success. When you break a task down, each step becomes a mini-goal in itself, providing a sense of accomplishment as you complete each one. This helps maintain momentum and keeps you moving forward, one step at a time.

The process begins with setting a clear long-term vision, as we discussed earlier. This vision is then broken down into result goals and process goals. Result goals are the outcomes you want to achieve, while process goals focus on the specific actions you need to take to get there. From these goals, you identify the tactics—the strategies you’ll use to reach your goals—and then break those tactics down into individual tasks. Finally, each task is divided into smaller steps, making it easy to start and keep pace.

An example: Breaking down a big project into actionable steps.

Let’s say my long-term vision is to support and connect with entrepreneurs with ADHD by sharing my experience and knowledge. To work toward this, I set a quarterly goal: to develop and launch a GoodNotes productivity journal based on my Quarter Focus model.

Here’s how I break it down into smaller, manageable steps:

1. Quarter Goal: Launch the GoodNotes productivity journal in the next three months.
2. Key Steps to Achieve the Goal:

• Step 1: Complete the design and content of the journal.
• Step 2: Develop a marketing plan and promotional materials.
• Step 3: Launch the journal and start selling.

3. Smaller, Daily Actions:

• Write blog posts about the journal.
• Spend time daily refining the journal’s design.
• Work on promotional content and marketing strategies.

4. Break it down further:

• Design the journal: research ideas, create templates, and review the content.
• Marketing: Define the audience, create social media posts, and schedule the launch.

By breaking a large project into smaller steps like this, it becomes more manageable. Focus on small, actionable tasks each day to move closer to the bigger goal without feeling overwhelmed.

Technique 3: Rank Tasks (MIT)

Every day, prioritize tasks and focus on your Most Important Task (MIT). The MIT is simple yet impactful. It’s the task vital to your goals. Completing it makes your day feel productive and fulfilling, even if you do nothing else.

The Concept of “MIT”

The MIT concept is all about tackling the most challenging or impactful task first. It’s the task that, if completed, will bring you closer to achieving your goals. Often, this task is the one that feels the most daunting or that you’ve been avoiding. By tackling this task first thing, you prioritize it. When your energy and focus are at their peak, you ensure you do your most important work.

Why tackle the hardest task first? It sets your day’s tone. Finishing your Most Important Task (MIT) early gives you a sense of achievement. This boost helps with other tasks. But, delaying your MIT can lead to procrastination. You might end up on less important tasks, not moving toward your goals.

How prioritizing tasks helps to reduce procrastination.

Prioritizing your tasks by identifying your MIT each day helps you focus on what’s truly important. It’s easy to get caught up in the busy work of the day—answering emails, attending meetings, or dealing with minor tasks that don’t push you forward. Without a clear priority, these smaller tasks can fill your day, leaving the important work undone.

Focusing on your Most Important Task (MIT) sets a clear daily plan. It highlights your key focus, cutting down on mental clutter and decision fatigue. This approach prevents procrastination. By tackling the task that most impact your goals, you align with your long-term vision. This makes each day productive and meaningful.

How I pick an MIT every day

I like to start by brainstorming different tactics that could help me. Once I have a list of tactics, I then identify the most important ones. This process helps me determine the most important task (MIT) for the week, which I then break down into daily MITs.

Here’s how I structure it:

1. Weekly Planning: At the start of each week, I reflect on my goals and decide on the most important task for each day. This weekly MIT is the task that will have the most significant impact on my progress toward my goals.
2. Daily MIT: Each day, I focus on one MIT—the task that is most crucial for that day. This task is often a key step in achieving the weekly MIT. For example, if my weekly MIT is to draft a new chapter for a book I’m writing, my daily MIT might be “Write 1,000 words for Chapter 3.”
3. Secondary MIT: Besides the primary MIT, I also identify a secondary task. This is the next most important task that I’ll work on if I complete my MIT early or have extra time. While not as critical as the primary MIT, it still contributes to my goals.
4. The Rest: All other tasks fall into a category I call “the rest.” These tasks are smaller and less impactful but are not as critical. I only tackle these tasks once I have completed my primary MIT and secondary MIT.

The goal of MIT is to have a productive and fulfilling day.

Focusing on your Most Important Task (MIT) makes your day productive and fulfilling. Completing your MIT gives you a sense of achievement and moves you closer to your goals. This method ensures steady progress. It also reduces the stress and guilt of procrastination.

Focusing on your MIT helps you do the right tasks. It aligns your daily work with your long-term goals. Completing your MIT makes your day feel productive, regardless of other events.

Technique 4: Use Focus Blocks

To manage ADHD and stay productive, I use focus blocks. Dedicate periods to work on a single task without interruption. This technique creates a structured work environment. It lets you focus on tasks, dive deep, and make progress. It also helps avoid distractions that can derail your day.

The Concept of Focus Blocks

A focus block is a set period during which you commit to working on one specific task or type of task. During this block, we minimize all distractions so you can immerse yourself in your work. The key idea is to concentrate on one thing at a time, giving it your full attention. For someone with ADHD, high distraction tendencies can make focus blocks a game-changer.

These blocks can vary in length depending on the task at hand and your personal attention span. The goal is to find a duration that allows you to stay fully engaged without feeling overwhelmed. Some prefer short blocks with breaks (like the Pomodoro Technique). Others find longer blocks better for deep, creative work. (I work with 50-minute blocks with a 10-minute break.)

How Focused Bursts Help Maintain Concentration and Make Progress

Working in focused bursts is very effective. It aligns with our brains’ natural functions. Our ability to concentrate tends to wane over time, especially when trying to maintain focus on a single task for an extended period. By dedicating a specific block of time to one task, you’re not asking your brain to maintain that focus forever—just for the length of the block. This makes the task feel more manageable and reduces the mental resistance to starting.

Focus blocks also help in making consistent progress. By committing to these blocks each day, you ensure that you’re regularly chipping away at your most important tasks. This consistent, focused effort can lead to significant progress over time, even if the individual blocks don’t seem like much on their own. It’s the cumulative effect of regularly scheduled focus blocks that drives results.

Tools and Methods for Creating Focus Blocks

There are several tools and methods you can use to implement focus blocks effectively. One of the most popular methods is the Pomodoro Technique. This technique involves working for 25 minutes, followed by a 5-minute break. However, I modify this approach by using 50-minute work sessions with 10-minute breaks. This allows for deeper focus while still providing regular breaks to reset and recharge.

During the 10-minute breaks, I engage in activities like stretching, meditation, or even small household tasks. These breaks help me stay mentally fresh and prevent burnout for the focus block.

How I Use Focus Blocks

In my daily routine, after setting my MIT (Most Important Task), secondary task, and “the rest,” I structure my day around focus blocks. Here’s how I do it:

1. MIT Focus Block: I start my day with a three-hour block dedicated to my MIT. I use Pomodoro blocks of 50 minutes of focused work, followed by a 10-minute break. During these breaks, I’ll stretch, meditate, or take care of small household tasks. This routine helps me stay energized and maintain my focus throughout the three-hour block. This block occurs before I open emails, check social media, or take phone calls, which ensures that I complete my most important work first.
2. Sport Focus Block: After completing my MIT block, I dedicate one hour to physical training—either cycling or weight training. Exercise is crucial for maintaining both physical and mental health, and this block helps me reset before diving into the next phase of my day.
3. Secondary Task Focus Block: After a meal and some time to recharge, I move on to my secondary tasks, which can include up to three important tasks. These tasks must contribute to my goals—they may be urgent, but they must be important. Each task should provide progress and make life easier. I assign Pomodoro blocks to each task and ensure I don’t exceed three tasks. The focus here is on doing less but doing it better—quality over quantity!

By using focus blocks, I create a structured environment that allows me to enter a state of deep work. By dedicating specific blocks of time to focused tasks, I’m able to do more in less time. Finding the right focus duration that aligns with your natural attention span can provide significant help. It allows you to maximize productivity by aligning with your natural cognitive patterns for focus.

Technique 5: Create a Distraction-Free Environment

Our brains are wired to seek new, stimulating experiences. This makes it hard to focus on a single task with distractions everywhere. Distractions can hurt your productivity and cause procrastination. New emails, social media, and a messy workspace are some of them. That’s why creating a distraction-free environment will help maintain focus and get things done.

How Distractions Derail Productivity

Distractions can seem harmless—a quick phone check, a glance at a notification. But they can hurt your productivity. Each time you get distracted, it takes time for your brain to refocus on the task at hand. This phenomenon, called “attention residue,” means that distractions linger. A part of your attention remains on the distraction. This makes it hard to completely re-engage with your work.

For those of us with ADHD, the challenge is even greater. Our brains are more prone to seeking out these distractions, and once distracted, it can be difficult to get back on track. This cycle of distraction and refocusing can cause frustration. It can leave one feeling overwhelmed and lead to procrastination.

Practical Tips for Creating a Distraction-Free Workspace

Creating a workspace that minimizes distractions is key to maintaining focus and productivity. Here are some practical tips that can help you create an environment that supports your work:

1. Turn off notifications: It’s a simple, effective way to reduce distractions. This includes email alerts, social media notifications, and even news updates. You can check these on your terms during designated breaks, rather than letting them interrupt your flow.
2. Use website blockers. If you get distracted by certain sites, like social media or news, consider them. Tools like Focus@Will, Freedom, or StayFocusd can block access to these sites during your focus blocks, helping you stay on task.
3. Organize your workspace: A cluttered workspace can be a significant source of distraction. Take some time to organize your desk or workspace, keeping only the essentials within reach. Use storage solutions to keep papers, books, and other items neatly organized and out of sight.
4. Choose a work zone: Create a specific area in your home or office dedicated only to work. This helps your brain associate that space with productivity, making it easier to get into the right mindset when you sit down to work.
5. Control Your Environment: Consider your sensory environment as well. If noise is a distraction, use noise-cancelling headphones or listen to background music that helps you focus. If visual distractions are an issue, position your workspace away from windows or other areas of activity.
6. Set Boundaries: If you work from home or in a shared space, set clear boundaries with those around you. Let them know your focus times and ask them to avoid interrupting you during those periods. This can be important if you live with others who may not understand the importance of minimizing distractions.

The importance of finding an environment that supports your focus

Creating an environment that supports your focus is crucial, especially if you have ADHD. What works for one person might not work for another, so it’s essential to experiment and find what best suits your needs. Your environment can either help you stay focused or make it nearly impossible to get anything done.

For me, the two strategies that have had the biggest impact are turning off notifications and setting boundaries. I’ve turned off all notifications on my phone and computer, and I only check them during breaks or after my two main focus blocks. It’s easy to think these alerts are important, but 99% of the time, they aren’t.

Working from home also requires clear boundaries. It’s understandable for my family to think I’m available, but communication is key. Letting them know when I need uninterrupted time helps me stay in flow and maintain focus.

Remember, everyone’s ideal setup is different. Some people thrive in a quiet space, while others might need a bit of background noise. The goal is to create a space with as few distractions as possible and find a routine that aligns with your natural rhythms. Keep experimenting until you find what works for you.

Recap and Final Thoughts

With ADHD, managing your time, focus, and tasks is tough. But, using strategies can help. Set clear goals. Break tasks into smaller steps. Prioritize your MIT. Create focus blocks. Build a distraction-free environment. These can improve your work and help you achieve your goals. Remember, it’s not about doing everything—it’s about doing the right things in a way that works for you.

The key is to experiment. Find what keeps you productive and fulfilled. This applies to setting your MIT, structuring your secondary tasks, and determining focus block length. Progress doesn’t always happen all at once—it’s the small wins, consistent effort, and daily habits that move you forward.

I’d love to hear from you! Feel free to leave a comment or ask any questions you have. Share what you’ve learned, what’s worked for you, or your own experiences. Let’s keep the conversation going and help each other grow!