ADHD Procrastination, Prioritising & Inertia - your solution is probably wrong
from ADHD Powerful Possibilities: New and Late Diagnosis & Beyond
ADHD procrastination is NOT a time-management or organisation issue - it’s neurological and emotional. ADHD coach Katherine explains how fear of failure, overwhelm, and anticipatory anxiety trigger avoidance, and why “running on interest, not importance” can change everything. Full show notes & links → lightbulbadhd.com/podcast/adhd-procrastination ADHD clients struggle SO MUCH with procrastination - even going to far as to describe the feeling of 'paralysis'. It's also sometimes overwhelming to try and prioritise our tasks - which leads us into inertia, that feeling of being stuck to the sofa. [00:04:00] Why emotional dysregulation underlies ADHD productivity struggles [00:08:00] Depression and motivation — 6× higher rates in ADHD adults [00:09:00] Anxiety, excitement, and avoidance loops [00:10:00] Why ADHD brains avoid negative emotions [00:12:00] Procrastination as short-term mood repair [00:16:00] Why typical prioritization systems fail ADHD brains [00:19:00] Making uninteresting tasks emotionally meaningful [00:21:00] Overcoming ADHD paralysis and inertia [00:25:00] Emotional-awareness tools that improve task engagement Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads
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What this episode covers
ADHD Coach KatherinePowerful Possibilities, ADHD: Overcoming Challenges and Looking ForwardLet's finish up this first season by discussing common challenges faced by those of us with ADHD, such as procrastination, prioritization, and inertia or 'ADHD paralysis'. I highlight the importance of emotional regulation, acknowledging and tracking emotional states, and maintaining a mindful daily life.I give you a sneak update on my upcoming 2024 series of webinars and workshops, and provide strategies on how those with ADHD can overcome their challenges. The show also touches on how to manage tasks of importance that one may not find interesting, the impact of exercise on dopamine levels, and the use of journaling for tracking emotions towards tasks. 00:00 Introduction and Recap of the Season00:31 Upcoming Webinars and Workshops01:21 Recap on Time Management and ADHD02:01 Understanding the Nature of ADHD and Time Perception03:00 Overcoming Procrastination and Prioritization Challenges04:27 The Role of Emotions in ADHD and Procrastination05:19 Understanding Emotional Dysregulation in ADHD08:07 The Impact of Depression on ADHD09:17 The Role of Anxiety and Excitement in ADHD10:01 Understanding Overwhelm in ADHD12:22 Addressing Procrastination in ADHD16:48 The Role of Emotions in Prioritizing Tasks17:36 Understanding Procrastination and Emotional Dysregulation18:03 Practical Strategies to Overcome Procrastination18:14 The Eisenhower Matrix and Prioritization18:49 The Role of Emotions in Task Prioritization19:25 Making Uninteresting Tasks Interesting21:39 Understanding and Overcoming Inertia22:22 The Importance of Exercise in Managing ADHD23:29 The Power of Taking Any Step Forward25:00 The Role of Emotional Regulation in Procrastination, Prioritization, and Inertia26:28 Practical Tools and Techniques to Manage Tasks27:14 The Power of Journaling Your Emotions28:34 Unlocking Your Potential and Overcoming Procrastination29:51 Upcoming Webinars and Resources30:30 Closing Remarks and Future PlansConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Undoing ADHD Paralysis Playbook: https://lightbulbadhd.thrivecart.com/undoing-adhd-paralysis-playbook/Undoing ADHD Paralysis Playbook & Webinar recording:https://lightbulbadhd.thrivecart.com/7-stepsadhd-paralysis-webinar/Priority matrix - Your Brain's Not Brokenhttps://www.tamararosier.com/Barkley, R. A. (2001). The executive functions and self-regulation: An evolutionary neuropsychological perspective. Neuropsychology Review, 11(1), 1-29. [Focuses on the...
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