Procrastination means putting things off until later. If you have ADHD, you might find it extra hard to start homework or chores. You’re not lazy. Your brain works in its own way. Here, we’ll talk about why procrastination happens and share simple steps you can try. We’ll also look at how cognitive therapy can give you tools to plan your time better.
At Mental Health Counselor PLLC, we provide guidance to teens with ADHD. Our cognitive therapy teaches them how to manage their time better. Connect with Michael Arnold for support. You can meet him face-to-face or online. He’ll guide you to improve focus and build confidence.
What Is Procrastination?
When you procrastinate, you do other things instead of what you need to do. You might watch videos, scroll on your phone, or clean your room. Anything but your task. Procrastination feels good at first. Later, it makes you worried or upset.
Why Teens Procrastinate
Feeling Overwhelmed
- Big tasks can feel like a mountain. You may feel uncertain about how to begin, leading you to hesitate.
Fear of Mistakes
- You worry you won’t do it perfectly. It feels safer to wait than to risk a mistake.
Boredom
- If a task feels dull, your mind will look for fun things instead.
Hard to Focus
- With ADHD, paying attention to long tasks is tough. Your mind jumps around.
How ADHD Affects Time
ADHD can make your brain like a busy train station. Lots of thoughts come and go. You want to work, but an idea or feeling distracts you. You might start one thing and then switch to another. This stops you from finishing what you began.
ADHD also affects your “time sense.” You may not notice how fast time flies. A five-minute break can turn into an hour without you realizing it.
Simple Steps to Beat Procrastination
Let’s break it down into small, easy moves. Try one step at a time.
Make a Tiny Plan
- Jot down your immediate next action. Not “write an essay,” but “open document.” That makes it less scary.
Use a Timer
- Set a timer for 5 or 10 minutes. Keep working until the alarm sounds. After that, enjoy a brief pause.
Break Tasks into Pieces
- If you have a big project, split it into little jobs. Do one piece at a time.
Find a Buddy
- Work with a friend or sibling. You can check on each other.
Reward Yourself
- After you finish a tiny step, give yourself a treat. It could be a sticker, a quick snack, or a few minutes of game time.
How to Build a Simple Schedule
A schedule allows you to quickly overview your day. It keeps you on track. Here’s how to start:
List Your Tasks
- Write down homework, chores, and fun time.
Pick Times
- Give each task a short slot. For example, 4:00–4:15 for math.
Draw Boxes
- On paper, draw boxes for each time slot. Color them if you like.
Check Off Completed Boxes
- Every time you finish a slot, cross it off. It feels good to see progress.
Tips for Staying on Track
Turn Off Distractions
- Close tabs you don’t need. Put your phone away.
Use Reminders
- Set alarms or sticky notes. A note on your desk can jog your memory.
Create a “Focus Spot”
- Find a quiet corner with good light. Keep it tidy. That space tells your brain it’s time to work.
Move a Little
- Stand, stretch, or walk around between tasks. It wakes up your brain.
How Cognitive Therapy Can Support You
At Mental Health Counselor PLLC, our focus is on Cognitive Behavioral Family Therapy. That’s a long name, but here’s what it means for you:
Change How You Think
- Sometimes you might say, “I’m too messy to do this.” Cognitive therapy helps you notice negative thoughts. Then, you can replace them with kinder ones, like, “I can do this one step at a time.”
Try New Habits
- You learn simple routines to stick with your plan. We guide you with friendly steps, not big lectures.
Build Confidence
- Every little victory brings a feeling of accomplishment. Cognitive therapy celebrates those wins.
Work as a Team
- You, your family, and your therapist join forces. That way, everyone understands your goals and offers support.
Putting It All Together
Managing time with ADHD is a skill you can learn. You start small. You use tools like timers, tiny plans, and schedules. You find your focus spot and kick distractions to the curb. You also get support from therapy that teaches you how to change tough thoughts into constructive ones.
Conclusion
Procrastination with ADHD isn’t about being lazy. It’s about having a brain that works in its own way. You can learn to guide your brain. Use small steps, clear plans, and simple rewards. Cognitive therapy adds another layer of support. If you ever feel stuck, reach out. Michael Arnold and our team at Mental Health Counselor PLLC are here to offer support and guidance so you can find balance, build strength, and manage your time well. You’ve got this.
FAQs
Q: How can my family offer support?
Share your schedule or tiny plan with a parent or sibling. They can cheer for each small win and remind you of your next step.
Q: How can a timer keep me on track?
A timer breaks work into small pieces. You work for a short time, then take a quick break. It makes tasks feel less huge.
