Oh, the irony. I usually try and upload a new blog on a Sunday morning, nice and relaxed, it’s a weekend chore that I enjoy. This week the topic is on procrastination, and I am still writing the blog on Thursday!!!
We’ve all been there, staring at a to-do list, or looking at piles of things to do, telling ourselves we’ll get started soon, only to find it’s somehow bedtime and nothing has been ticked off or started. Sound familiar? Procrastination can feel frustrating, even shameful, leaving us wondering why we can’t just get things done. For some, this experience is less about putting something off and more about feeling completely stuck—unable to start at all. This is often described as task paralysis, and for people with ADHD, it’s not just about emotional avoidance but also sensory overwhelm.
In this post, we’ll break down why procrastination happens, how it’s different from task paralysis, and how sensory overload can leave your brain feeling frozen. Most importantly, we’ll explore practical, compassionate strategies to help you gently move forward.
The Psychology of Procrastination
It’s easy to label procrastination as laziness, but it’s far more complex. At its core, procrastination is about emotional regulation—avoiding tasks that trigger uncomfortable feelings like fear of failure, boredom, or anxiety. When faced with something challenging or tedious, your brain’s immediate response is to seek relief and that can be found in many ways. You might suddenly feel the need to clean your desk, check social media, or reorganise your wardrobe—anything to escape the discomfort of starting that task. I have cleaned so many ovens, when I should have been writing university assignments.
Research shows that procrastination isn’t a sign of poor time management but rather a way of coping with difficult emotions. Common drivers of procrastination include:
Perfectionism: The fear of not doing something perfectly can stop you from starting at all.
Anxiety: When there’s a lot at stake, the pressure can lead to avoidance.
ADHD and Executive Function Challenges: Difficulties with planning, task initiation, and focus make procrastination a frequent experience for people with ADHD.
The result of not getting started? A temporary sense of relief—followed by rising stress as deadlines loom closer.
Procrastination vs. Task Paralysis: What’s the Difference?
While procrastination and task paralysis share some similarities, they’re not the same thing.
Procrastination is about putting off a task—often by distracting yourself with something else. You still have the capacity to shift your attention, even if it’s not toward the thing you should be doing.
Task paralysis, on the other hand, feels like being completely stuck. Even thinking about the task creates a flood of overwhelm and anxiety, leaving you unable to take any action at all.
ADHD, Task Paralysis, and Sensory Overwhelm
For people with ADHD, task paralysis is often closely tied to sensory overwhelm. The ADHD brain struggles to filter out unnecessary input—everything comes in at once and at full volume. While most brains naturally prioritise and block out distractions, the ADHD brain processes them all equally.
Imagine trying to focus while every thought, sound, and visual detail around you competes for attention:
The clutter on your desk reminds you of ten other things you should be doing.
The buzz of your phone pulls you into an unrelated conversation.
The hum of the fridge and brightness of the overhead light feel almost unbearable.
Each sensory input demands attention until your brain hits capacity, leaving you mentally frozen. This is task paralysis driven by sensory overwhelm. It’s not laziness or lack of motivation—it’s your brain’s way of signalling; I can’t process any more right now.
The Impact of Procrastination
Procrastination can be a problem in many different areas of our lives and can bring different problems. Sadly they can interlink, and often make the problem worse because often the result of procrastinaiton is a sense of stress or overwhelm if then deadlines get nearer or jobs start piling up. Lets have a look at some of the different areas that procrastination can impact you.
At Work
Procrastination at work can affect productivity, create unnecessary stress, and damage professional relationships. Missing deadlines or putting off important tasks can lead to poor performance reviews, lost opportunities, and feelings of inadequacy. Chronic procrastination at work can also increase anxiety and result in burnout. Example: Delaying a project until the last minute can result in rushed work, mistakes, and missed details that reflect poorly on your capabilities.
At Home
In our personal lives, procrastination can affect how we manage daily responsibilities—whether it’s postponing household chores, financial planning, or addressing personal health needs. These delays can lead to a chaotic home environment, strained relationships, and feelings of guilt. Example: Putting off necessary home repairs could result in more significant (and expensive) problems down the line.
In Life in General
On a broader level, procrastination can hold us back from pursuing our goals and dreams. Whether it’s learning a new skill, improving fitness, or addressing personal growth, procrastination keeps us stuck in a cycle of unfulfilled potential. This can chip away at self-confidence and leave us feeling stuck. Example: Constantly postponing fitness goals or personal projects can create a sense of stagnation and regret. I've put off applying for jobs, only to find I have missed deadlines int he past.
The Impact of Procrastination on Self-Esteem
Procrastination doesn’t just affect productivity—it can have a significant impact on our self-esteem. This impact can become a negative cycle where procrastination lowers self-esteem, and low self-esteem, in turn, fuels more procrastination. Let’s break down how this works:
1. Feelings of Failure and Inadequacy
When we procrastinate and miss deadlines or perform below our potential, we often judge ourselves harshly. We may start believing that we are lazy, incapable, or unmotivated, which erodes our self-esteem over time which might lead to poor results or reprimands, which reinforce feelings of failure and inadequacy.
2. Increased Self-Criticism and Negative Self-Talk
Procrastination often triggers a harsh inner dialogue. Thoughts like “Why can’t I just get it together?” or “I’m useless” can dominate our minds, leading to cycles of self-blame and negative self-image.
3. Damaged Confidence
When procrastination affects our performance in work, studies, or personal life, our confidence takes a hit. We start doubting our abilities, which can hold us back from taking on new challenges or pursuing goals. Someone who procrastinates on writing their dissertation may eventually lose confidence in their academic abilities, even if they are highly capable.
4. Anxiety and Shame
Procrastination often leads to anxiety about uncompleted tasks and a deep sense of shame afterward. These feelings can lower self-worth and create a fear of confronting new challenges. Avoiding important conversations or decisions can cause lingering anxiety, which worsens over time and undermines self-esteem.
5. Avoidance and Isolation
Procrastination can lead to avoidance behaviours—avoiding tasks, responsibilities, or even social situations because they remind us of what we haven’t done. This isolation can deepen feelings of low self-esteem.
How to Break Free: Practical Strategies for overcoming getting started
Task paralysis and procrastination may feel like immovable walls at times especially if they keep building, but there are ways to move forward—gently, without judgment. Here are some evidence-based strategies for you to try:
Break Tasks into Smaller Steps
Large tasks can feel overwhelming, making it easy to avoid them. Break them into smaller, manageable steps, and focus on one at a time. Break the task into the smallest possible steps. Instead of “clean the kitchen,” start with “put one plate in the dishwasher.” Each tiny step builds momentum. Tip: Use the "2-minute rule"—if a task takes less than two minutes, do it immediately.
Set Clear Priorities
Create a daily to-do list and identify the most important tasks. Tackle the hardest or most urgent ones first. This is often called "eating the frog," a concept introduced by Brian Tracy.
Use Time-Blocking Techniques
Allocate specific time slots to work on tasks and stick to them. Time-blocking reduces decision fatigue and makes it easier to focus. Pomodoro Technique: Work for 25 minutes, take a 5-minute break, and repeat.
Address the Underlying Cause
Sometimes, procrastination stems from deeper emotional issues like perfectionism or fear of failure. Reflect on what’s holding you back and challenge those thoughts. Seek support from a coach, therapist, or mentor if needed.
Reward Yourself
Celebrate small wins to keep motivation high. Once you complete a task, treat yourself to something enjoyable—a walk, a coffee, or some downtime.
Reset Your Environment
If sensory overwhelm is at play, the first step is to reduce the chaos around you: Small environmental changes can significantly reduce the sensory load on your brain.
Tidy your space (or move to a calmer one).
Put on noise-cancelling headphones or play soothing background music.
Adjust the lighting to something softer and less harsh.
Ground Yourself
When your mind is spinning, grounding techniques can help bring you back to the present moment. Try:
Deep breathing exercises
A five-minute walk outside
Progressive muscle relaxation to release tension
Use External Structure
The ADHD brain thrives on external structure. Try
Timers: The Pomodoro Technique (25 minutes of focus with a five-minute break) can break tasks into manageable chunks.
Accountability partners: Sharing your goals with a friend can help create a sense of external responsibility.
If procrastination or task paralysis becomes chronic and begins affecting your well-being, it might be time to try something different. You can also try working with your self-esteem by:
Practice Self-Compassion
Recognise that procrastination is a common struggle and doesn’t define your worth. Replace self-criticism with kindness and understanding.
Focus on Progress, Not Perfection
Celebrate small wins, even if the task isn’t fully completed. Progress builds confidence and reduces the overwhelming feeling that leads to procrastination.
Challenge Negative Self-Talk
Identify and reframe thoughts like “I’ll never get this done” to “I can start with just one small step.”
Seek Support
Talking to someone—a coach, therapist, or trusted friend—can help break the cycle. They can offer perspective and hold you accountable. Therapy, coaching, or ADHD-specific interventions can help you explore the underlying causes and develop strategies tailored to your needs.
Final Thoughts
Even though I am a clinical psychologist, I can still find myself spending far too much time struggling to get started. The difference now, is that I am kinder to myself and have developed strategy to kick start the tasks I need to do. Task paralysis and procrastination aren’t signs of failure or weakness. They’re your brain’s way of coping with overwhelm and emotional challenges. By understanding these patterns and approaching them with kindness and curiosity, you can take small steps toward change. Maybe that is how working with a professional can help by identifying the patterns and then trying the techniques that work for you.
Remember: progress is progress, no matter how small. You’ve got this—one step at a time.
As always until next time.
Carla
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