The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)

If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is more about emotion regulation, not time management or motivation.

In this episode, we’re breaking down:

• Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
• The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
• ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:

• Quick Wins Playbook

Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that.

Until next time, keep chasing those small wins and remember — progress over perfection!