Be honest — did you open this email immediately or let it sit in your inbox while you scrolled TikTok, stared at a wall, or did literally anything else? No judgment. I've done it a million times.

Procrastination is practically an Olympic sport when you have ADHD. But here’s a fun fact: procrastination isn’t about being lazy or bad at time management (despite what the internet trolls might say).

Science says it’s often an emotional regulation problem.

We don’t avoid tasks because we’re irresponsible — we avoid them because they trigger some kind of discomfort. Maybe it’s:

😨 Anxiety (What if I mess it up? What if I say the wrong thing?)
😵 Overwhelm (There are so many steps, where do I even start?)
😬 Perfectionism (If I can’t do it perfectly, why bother?)
🤯 Decision paralysis (Too many choices = brain freeze)
🤢 Sensory avoidance (Touching raw chicken to cook dinner? Blech.)

So instead of dealing with that discomfort, our brains say, “You know what sounds way better? Cleaning the entire house! Researching medieval sword-making! Watching one more episode!”

And boom — we’re stuck in the procrastination loop.

In last week’s episode of ADHD Adult(ish), I dive into:

✅ The emotional roots of procrastination
✅ The sneaky (and creative) ways ADHD brains avoid tasks
✅ ADHD-friendly strategies to break the cycle

If you’re tired of watching your to-do list collect dust, look for the episode where ever you prefer to like to get your podcasts, or click here to listen now.

Prefer to read instead? Check out the blog here.

Cheers,
​Kim

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