With ADHD, procrastination is our prime nemesis. If a task is not stimulating or urgent, it gets forgotten about, pushed out, or endlessly plagues us with guilt because we can’t seem to get it done. All of this can create an immense amount of suffering and low self-esteem.
In this episode, we’ll explore:
- Why we procrastinate
- What specific types of tasks get procrastinated
- How to motivate yourself when you’re unable to get yourself started on a task
- What questions to ask yourself that will help you approach a task you typically procrastinate
- Which tools are most helpful to increase productivity and reduce procrastination
ADHD Mind Mapping Workshop (Aug 29th & Sep 1st):
adhdmindmapping.com
FREE RESOURCE: Download the free five-day mini-course at: www.drummerinthegreatmountain.com/mini-course
GET THE BOOK:
This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
Episode Timestamps:
-
- (00:00) – Podcast introduction and new book launch
- (00:36) – Overcoming procrastination and task motivation
- (01:57) – ADHD Mind Mapping Online Workshop and executive functioning tools
- (05:01) – Biochemical causes of procrastination and dopamine regulation
- (05:41) – Managing task overwhelm, emotional flooding, and perfectionism
- (08:35) – Five task categories: Mundane, overwhelming, emotionally charged, blurry, and no deadline
- (13:48) – Hunter-Farmer theory and survival instincts in task prioritization
- (16:32) – Optimizing brain chemistry with protein, cardio exercise, and sunlight
- (20:10) – Emotional motivation, self-compassion, and reframing inner dialogue
- (26:22) – Step-by-step questions to clarify tasks and identify simple next actions
- (30:46) – Overcoming repetitive task procrastination through systems and delegation
- (36:17) – Anti-procrastination tools: Mind mapping, journaling, and sketchbooks
- (39:03) – Body doubling and communal accountability
- (40:02) – The Five-Step Daily Planning Method, Pomodoro sessions, and mindful scheduling
- (43:52) – Recommended companion episodes, coaching, and community support
Links Mentioned in this Episode:
- (Workshop) ADHD Mind Mapping
- (Episode) Journaling For Clarity
- (Episode) Perfectionism & “All or Nothing” Thinking
- (Episode) Sleep
- (Episode) ADHD Mind Mapping
- (Episode) The Power of Sunlight
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 126 episodes:
www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Episode photo credit: Joel Lee
Outro music by Bahman Sarram
For more info, visit: www.DrummerAndTheGreatMountain.com
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