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ADHD, procrastination and teenagers – what to look for and some strategies to help

Updated: May 8, 2023

Procrastination is a common issue among adolescents with ADHD. When teenagers with ADHD procrastinate, they tend to wait until the last minute to complete assignments, leading to poor grades, anxiety, and stress. They may struggle with time management and have trouble focusing on a specific task, leading them to become distracted and engage in other activities instead of completing their work. Additionally, the fear of failure can cause teenagers with ADHD to avoid starting work or put it off, leading to further procrastination.

Girl with ADHD procrastinating
ADHD teenage procrastination

Working with an ADHD coach can help develop effective strategies to manage procrastination and improve academic performance. Here are a few tools and strategies that could help with procrastination:


1. Break tasks into smaller chunks: Large tasks can feel overwhelming and lead to procrastination. Breaking them into smaller, more manageable tasks can make them seem less daunting.



Teenage boy procrastinating
Help me stop procrastinating

2. Prioritise tasks: Determine the most important tasks and do those first. This can help avoid procrastination by ensuring that important tasks get done.


3. Eliminate distractions: Find a quiet workplace without distractions like cell phones, TV, or social media. Use headphones with Brown Noise to help stay focused and on task.


4. Set realistic deadlines for tasks and stick to them. Having a specific deadline can motivate you to complete the task on time.


5. Reward yourself: Once you have completed your tasks, reward yourself with something you enjoy. This can be a great motivator to get things done and create a memory you can achieve.


Remember, procrastination can be challenging to break, but with determination, the right strategies and help, it is possible to overcome it.

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