Procrastination solutions must be specific to the problem
I talked to a prospective ADHD Coaching client the other day about the nature of her challenges with ADD / ADHD. She said, not unsurprisingly, that one of her greatest problems was her tendency to procrastinate.
I asked her what seemed to be the main reasons she procrastinated. “There's usually just one reason,” she said. “I DON'T FEEL LIKE IT!”
As we know with ADD or ADHD Adults, that “don't feel like it” state of mind comes up a lot! But, to lump all issues that we have in getting started into that one bucket is to over-simplify the nature of the problem. We need to identify more specifically what causes that feeling in order to develop solutions to help.
Dig deeper into the nature of your procrastination
Consider something important that you've been procrastinating on. Of course, you haven't started because you don't feel like it. But why?
- Is it too boring?
- Is it overwhelming?
- Is the direction or purpose unclear?
- Is it too hard to focus where you're trying to work?
- Does the project or outcome make you anxious?
The first part of solving the problem is identifying the real nature of the problem. So here's a SURVEY to help! It's just 5 questions long, called the “Getting Started Blues” Survey
I'll share results next week, and give training on this topic this Spring. Please help guide my training emphasis by sharing the nature of YOUR Getting Started Blues!
Click here to take the quick 5-question “Getting Started Blues” Survey.
Lora Hein
Case in point, While sending an e-mail pertaining to a project I am currently working on, I noticed this e-mail, the survey looked short and now, I have wandered off course once again, into territory that has little to do with the project at hand, even though it may be worthwhile and have merits of its own.
Kimberly W.
This happens to me all of the time. I used to be able to compensate & get by, but now I am increasingly frustrated and feel overwhelmed & buried. My distractability & disorganization is impacting my work productivity & peer relationships. “Fake it till you make it” has been my motto, but now I feel exposed. With my increased duties my ADD is even more difficult to control. I am contemplating meds, but I’m not sure how to approach it with my doctor. Any suggestions or feed back is greatly appreciated.
Bonnie Mincu
Kimberly, it sounds like you need strategies to deal with your responsibilities. Medication will help you focus, but most likely not affect the feeling of overwhelm.
((HINT: I’ll be giving training on overwhelm strategies this Spring! ))
For medication, I recommend starting by getting diagnosed by a psychiatrist who works extensively with ADD Adults. You won’t need to worry how to approach it, and he/she will know what questions to ask you. Once you are on the right treatment path, you can ask your regular doctor to continue writing the prescription.
Kimberly W.
Thank you Bonnie! I look forward to reading more about what strategies are most effective for dealing with ADD. I’ve tried a variety of things like making lists, but that results in me either losing the lists or having lists everywhere! I’ve tried other behavioral strategies, but am at my wits end. I’m looking forward to getting this better under control and feel good about my decision to finally discuss other options. Your blog is a blessing! Thank you!
add mom of two
medication is not a dirty word- talk to your dr and get help
Kimberly W.
Thank you for your encouraging words! ! I used to feel that way regarding my daughter who was diagnosed as ADHD in elementary, but meds are essential for her during the school year.
Denise Leonard
I CAN’T wait to read what you think of the results!!!!!!!!!!!! HELP!!!!!!!!!!!!!!!!!
Bonnie Mincu
I’m looking forward to learning the nature of people’s difficulties in getting started. I have my theory of what will be a big problem for many, but I want to see what the survey shows. I may be surprised!
jill wishart
teleseminars available or webseminars helpful when able to view when scheduled after general b usiness hrs or can be viewed at own pace..
thank you for all your hard work
u r and always have been a huge blessing bonnie!!
Mary Ann
I am VERY interested in this topic. I am a musician (singer) and have stated various instruments (piano, guitar, ukulele, tin whistle) over my 40 years but almost always find it mentally excruciating to practice on a regular basis (that mostly included singing too). I get sleepy, bored and despairing. The thing is I AM a musician. There’s no forum, group of people or setting that feels more ME than these.
Still hoping to become an advanced level musician.
Mary Ann
Bonnie Mincu
Mary Ann: You made me remember how much I hated to practice piano as a child. (I was NOT a natural musician!) I guess practice is boring, even for professionals.
Matthew
I’ve been procrastinating on a project for weeks despite a few requests for delivery from my boss (and his boss). The problem i have with the work is this:
– It’s not the kind of work i enjoy
– I didn’t sign up to do work like this
– It is not in line with the kind of work i want to do in future
– It will probably amount to nothing, regardless of the effort it requires to complete
Any advice on how to motivate myself to do this when i’d far rather watch the end of Breaking Bad Season 4?