Help - I’m procrastinating!

Why is it so hard to finish a project or a task on time? In our one-on-one work together, I ask my clients to name it. What’s so difficult? Here are some of the most common responses:

·      I actually don’t know what to do.

·      I don’t know how to start.

·      I’m dreading the start.

·      I don’t know how long it will take.

·      I’m afraid that it’ll take forever to finish.

·      I’m afraid that I won’t do a good job.

·      I haven’t planned enough time.

·      I have too much time before the deadline.

·      Other commitments make it difficult.

·      Distractions make it even more difficult.

·      I just don’t want to do it.

·      I think that I perform better under pressure.

So what happens? We procrastinate. “I’ll do it later,” we tell ourselves. And sometimes we do. Other times, however, it is really difficult to talk ourselves into getting started. For my clients with executive function challenges, it is even more difficult - seemingly impossible.

Illustrator, Dani Donovan, has a way of getting to the truth of the matter. She states on her website: “I use painfully honest, personal stories to illustrate my struggles, experiences, feelings, and shame in order to expose the invisible workings of my brain. Oh, and I make webcomics.” I love her comics!

One of my favorites is about procrastination. It shows a continuous cycle between “Stressed about not getting anything done” and “Too stressed to start on anything.” It goes around and around again. Sound familiar?

So, what’s a person to do?

For tasks that seem monumental (or simply undesirable), one of the best strategies is called “chunking” in the executive function world. Break that monumental task into small chunks. Attack it little by little. In fact, I would argue that if we’re having trouble getting started, the first step is still too big. Make it even smaller. Any progress is progress.

We can “chunk” by task or by time.

Here’s an example of “chunking” by task: “For now, I’m going to take out the project description and gather my materials. That’s it!” Or “I’m just going to finish this one email before I take a break.”

“Chunking” by time could look like this: “For the next 10 minutes, I’m going to work on this math assignment.” Or “I’m going to clean up as much of the kitchen as possible in 5 minutes.” Then actually set a timer.

That’s it! Don’t commit to anything more than that.

Sometimes, once we’ve started a daunting task, we realize that we are motivated (or motivated enough) to keep going. If that is the case, I recommend setting another small goal and another small timer. To really strengthen this method, write down your small goal and keep it in sight.

If this strategy doesn’t work, Dr. Sasha Hamdani, board-certified psychiatrist and author of Self-Care for People with ADHD, recommends the three W’s: Walk, Water, Wait it out.

• Walk – Take a short walk. Stand up and perhaps just walk into another room or to the mailbox. For our brains, a little movement goes a long way.

• Water – Drink some water. Have you had enough hydration today? Our brains need water to function.

• Wait it out – If you’re still struggling, maybe you just need to come back to the task in a few minutes. She likes to set a 7-minute timer before trying again.

Unfortunately, life requires us to do things that we don’t want to do. People who frequently procrastinate can be labeled as lazy. Brains are complicated, though. There is much more to it than being lazy. With “chunking,” we can trick our brains into doing what needs to get done.

And, remember: We must be gentle with ourselves. Little by little, change happens.