ADHD and Procrastination: Why You Wait—and How to Break Free

We all know the feeling. You’ve got a deadline, an important project, or even just dishes in the sink—and instead of starting, you stall. Hours slip by, and the weight of what you haven’t done grows heavier. For people with ADHD, procrastination isn’t laziness—it’s a brain-based challenge tied to executive function, emotional regulation, and motivation.
In this session, we’ll explore:

• Why ADHD brains often default to “later” instead of “now”
• How procrastination ties into overwhelm, shame, and self-criticism
• What life could look like if procrastination no longer ran the show

We’ll also try practical strategies you can start using immediately to shift from avoidance into action—strategies that actually work with the ADHD brain rather than against it.
This will be an open and supportive group conversation where you’ll learn, share, and walk away with hope and tools.

### Flow of the Session (60 minutes)

• Welcome and Grounding (5 min) – quick check-in and shared experience of procrastination.
• Education (15 min) – breaking down why procrastination is a common ADHD struggle.
• Interactive Exercise (20 min) – group activity: breaking a real task into micro-steps, then identifying emotional roadblocks.
• Discussion (15 min) – reflections, personal stories, and peer insights.
• Closing and Call-to-Action (5 min) – encouragement to practice one anti-procrastination strategy this week; reminder of my free ADHD guide and coaching services for deeper transformation.