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People with ADHD are often so closely associated with procrastination that they seem like synonyms, and there are plenty of humorous memes related to delaying and giving up.<\/p>\n
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hile we all tend to procrastinate, people with ADHD do so to a much greater extent for several reasons, primarily related to how our brains function differently.<\/p>\n
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Here are the 5 most common reasons for procrastination:<\/p>\n
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A person with ADHD has a holistic view of the world, meaning we see the big picture of an idea or project but struggle to break it down into steps. <\/p>\n
As a result, planning and strategizing are challenging without external “instructions for use.” Without these instructions, we aren’t sure what the first next step is. <\/p>\n
This is why ADHD is often recognized later in life when external structures of tasks are no longer clearly defined (e.g., self-employment).<\/p>\n
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The reward system in the brain, driven by the hormone dopamine, is either under-supplied with dopamine or the dopamine receptors work less effectively. <\/p>\n
So, if there is no external instant reward, it becomes difficult to motivate ourselves to take action. For this reason, people with ADHD often rely on a “sense of urgency” to complete tasks under adrenaline or wait for bursts of creativity and inspiration. <\/p>\n
This long-term approach leads to burnout and worsens other ADHD symptoms.<\/p>\n
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If you ask a neurotypical person and a person with ADHD what can be done in 15 minutes, you’ll get two completely different answers. <\/p>\n
It swings between two extremes \u2013 either we overestimate how much time is actually needed for a task, which leads to procrastination, or we underestimate it, which leads to discouragement and, again, procrastination.<\/p>\n
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People with ADHD are prone to black-and-white thinking and setting excessively high, often unattainable standards for themselves \u2013 either it’s great, or it’s a disaster. It’s never good enough. As a result, they miss deadlines because they often never achieve the desired level of completion for a task. <\/p>\n
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Perfectionism (from Latin perficere = to complete) is described as a “tyranny of shoulds”<\/strong>, meaning an individual\u2019s attempt to fit into an idealized image of themselves. <\/p>\n <\/p><\/p>\n \n\n The advantages include high standards, a desire to achieve one\u2019s potential, conscientiousness, productivity, and reliability, along with a healthy dose of self-criticism.<\/p>\n <\/p><\/p>\n \n\n How does it develop?<\/strong><\/p>\n <\/p><\/p>\n \n\n It often arises in early childhood in a family with one or both highly demanding perfectionist parents.<\/p>\n <\/p><\/p>\n \n\n Parents who have unrealistic and high expectations put pressure on their children, and they cope with this in various ways.<\/p>\n <\/p><\/p>\n \n\n Some children will succumb to the pressures, develop anxiety, and a strong desire to please the excessively demanding and emotionally distant parents.<\/p>\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n\n They impose their own standards without considering the child\u2019s needs and tend to engage in psychological control.<\/p>\n <\/p><\/p>\n \n\n This is how unhealthy perfectionists (people-pleasers<\/strong>) emerge.<\/p>\n <\/p><\/p>\n \n\n Perfectionism developed as a survival strategy in a highly demanding environment. Being perfect meant not being INVISIBLE. To belong. <\/p>\n <\/p><\/p>\n \n\n Rigidity helped maintain the illusion of control, stability of attitudes, personality, and behavior<\/em>. However, in adulthood, it roots us in place, with imposter syndrome, making it difficult to adapt and accept circumstances beyond our control.<\/strong> This is because your motivation is external (reward), and the reward<\/strong> (rest, self-love, praise) never arrive<\/strong>s.<\/p>\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n\n If you don’t celebrate success, all that’s left is to avoid failure<\/strong>, and your standards become so unattainable that the only way to protect yourself is \u2013 procrastination<\/strong> (you miss deadlines, delay tasks, don’t sleep well, etc.).<\/p>\n <\/p><\/p>\n \n\n You set unrealistic expectations and become a slave to your own high, rigid standards. Not only toward yourself but also toward others. <\/p>\n <\/p><\/p>\n \n\n When you start expecting others to put in the same amount of effort and energy<\/strong> as you do into tasks that are personally important to you, you don’t ask for help when you need it. You hide just how many tasks and responsibilities you have so you don\u2019t appear weak or incapable<\/strong>. You feel angry because that person should offer help on their own, but you don\u2019t tell them how important it is to you<\/strong>; instead, you wait for them to figure it out from your efforts. <\/p>\n <\/p><\/p>\n \n\n If perfectionism is your imperative, you can start by learning to perfectly \u2013 accept. Yourself, others, and circumstances. Just as they are. <\/p>\n <\/p><\/p>\n \n\n Imperfect.<\/strong><\/p>\n <\/p><\/p>\n \n\n Just because you can do everything by yourself, doesn\u2019t mean you should. Asking for help is a sign of STRENGTH, not weakness. Don\u2019t assume that people know what you need, ASK. <\/p>\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n<\/p>\n \n <\/p>\n \n\n <\/p><\/p>\n \n\n Everything mentioned before contributes to feelings of overwhelm, anxiety, or even anger and resentment. <\/p>\n This disrupts persistence, consistency, and focus on tasks because there\u2019s no instant validation for the effort, leading to procrastination due to impatience for the result to arrive.<\/p>\n <\/p><\/p>\n \n<\/p>\n \n <\/p>\n \n\n <\/p><\/p>\n \n<\/p>\n <\/p><\/p>\n <\/p>\n \n<\/p>\n <\/p><\/p>\n <\/p>\n \n<\/p>\n <\/p><\/p>\n \n <\/p><\/p>\n \n <\/p><\/p>\n \n <\/p><\/p>\n \n <\/p><\/p>\n <\/p>\n \n\n <\/p><\/p>\n \n<\/p>\n <\/p><\/p>\n \n <\/p><\/p>\n \n <\/p><\/p>\n \n <\/p><\/p>\n <\/p>\n \n\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n\n <\/p><\/p>\n \n\n Through optimism, flexibility, and openness<\/strong>, I\u2019ll help you find joy and meaning in various life experiences, even those that aren\u2019t always pleasant, and assist you in softening your perfectionism.<\/p>\n <\/p><\/p>\n \n\nThese parents demand a lot but give nothing the child needs.<\/strong><\/h6>\n
Then, you don’t rejoice in success \u2013 because you never allow yourself to feel it.<\/strong><\/h6>\n
5. Self-Regulation of emotions<\/h4>\n
How to overcome this?<\/h4>\n
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Odmah primijeni :<\/h6>\n
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