How to Stop Procrastinating: A No-Nonsense Guide from an ADHD Therapist in New York 🎯
Key Takeaways 💡
✨ Procrastination isn't a character flaw—it's usually overwhelm, low motivation, or distraction
✨ Prepare for procrastination with 5-minute planning sessions instead of fighting it in the moment
✨ Break everything down into ridiculously small steps (yes, "open laptop" counts)
✨ You don't need perfect motivation—action often creates motivation, not vice versa
✨ Friction is your friend—make distractions harder and good habits easier
✨ This is a toolkit, not a one-size-fits-all solution—experiment to see what works for YOUR brain
You've been staring at that work project for three days now. Every time you think about starting it, your brain does a little Olympic-level gymnastics routine and lands you scrolling Instagram instead. Sound familiar?
Here's the thing: procrastination feels amazing in the moment—like a warm blanket on a cold day. But then reality hits, and suddenly you're working at 11 PM, fueled by panic and regret, wondering why you do this to yourself every single time.
I'm a therapist specializing in ADHD therapy in New York, and I have this conversation at least a dozen times a week. Today, I'm pulling back the curtain and sharing the exact framework I use with clients to tackle procrastination. No revolutionary secrets, no "just focus harder" nonsense—just a systematic approach that actually works.
Why We Procrastinate: The Three Main Culprits 🧠
Think of procrastination like a car that won't start. You can turn the key all you want, but if you don't know why it's broken, you're just draining the battery. Let's diagnose the problem first.
The Task Feels Like Climbing Everest (Overwhelm)
Ever been told to "start your quarterly project" or "plan for your future"? Cool, cool. That's like being told to "go climb that mountain over there" without a map, gear, or even knowing which mountain.
When tasks are vague, ambitious, or just plain huge, our brains hit the emergency brake. We're not lazy—we're overwhelmed.
Your Motivation Tank is Bone Dry (Lack of Motivation)
If you have ADHD, you know this one intimately. Sometimes there's no deeper reason. You're just... not feeling it.
Squirrel! (Distractions and Forgetting)
Your phone pings. You remember you need to check that thing. Oh, and you should probably email that person. Wait, what were you supposed to be doing again?
Distractions aren't a moral failing—they're part of how some brains are wired, especially ADHD brains.
The Game Plan: How to Actually Stop Procrastinating ✅
Here's where we systemize this. Think of what follows as building your procrastination toolkit—you'll learn which tool to grab depending on what's blocking you.
Solution #1: When Tasks Feel Overwhelming 🗻
The 5-Minute Prep Method
Most people try to tackle procrastination in the moment, which is like trying to build furniture without reading the instructions first. Instead, we're going to prepare for procrastination.
Step 1: Set aside just 5 minutes. That's it. Not to DO the task, but to plan it.
Step 2: Write down the big scary thing. "Start work project for this quarter." There it is, in all its vague glory.
Step 3: Brainstorm baby steps underneath it. And I mean BABY steps. Think:
Log into computer
Open project software
Review last quarter's goals
Write down three ideas for this quarter
Draft one paragraph of summary
Don't worry about getting them perfectly in order—just brain-dump everything you can think of.
Step 4: Time-block specific steps in your calendar. Not the whole overwhelming project—just 2-3 of those baby steps. Schedule them like you'd schedule a meeting.
Why this works: You're essentially turning Mount Everest into a series of small hills. Your brain can handle "log into computer." It cannot handle "complete quarterly project."
Solution #2: When Motivation is MIA 🔋
You can't always wait for motivation to strike like lightning. Sometimes you need to create your own spark.
Body Doubling (The Secret Weapon)
Call a friend, hop on Zoom, and just... exist in the same virtual space while you both work. They do their thing, you do yours.
I know—there's shame around this. "I shouldn't need someone to babysit me." But here's the truth: It works because ADHD brains respond powerfully to external accountability and social presence.
Build in Mini-Rewards
After 10 minutes of work, take a 5-minute walk. After completing three tasks, grab your favorite coffee. Keep rewards simple and non-digital (screen time will suck you in).
Pair the Painful with the Pleasant
Work on that boring spreadsheet while sitting in your favorite coffee shop. Listen to your favorite playlist while answering emails. Your brain links the pleasure with the task, making it marginally more bearable.
Important truth: You don't need as much motivation as you think. Often, motivation follows action—not the other way around. Just get the ball rolling, even if it's moving at a snail's pace.
Solution #3: When Distractions Keep Winning 📱
The Friction Strategy
This is stupidly simple but ridiculously effective: make distractions harder and make the right thing easier.
Increase friction around distractions:
Phone? Different room. Or in a drawer. Or give it to a roommate.
Social media? Use website blockers during work hours
YouTube rabbit holes? Log out of your account
Decrease friction around what you need to do:
Workout procrastination? Sleep in your gym clothes (yes, really)
Work project? Leave your laptop open to the exact document
Morning routine? Set up everything the night before
The Visual Alarm Trick
Don't just put tasks in your calendar—set an alarm or post a giant sticky note where you'll see it. You need something that interrupts your autopilot brain and forces a conscious choice: "Do I do this now, or do I reschedule it?
You Don't Have to Figure This Out Alone 🤝
Look, reading this blog post is a great start. But if procrastination is seriously disrupting your work, relationships, or sense of self-worth, you might need more than blog posts and YouTube videos.
As a virtual ADHD therapy practice serving all of New York State, we help people every single day build these exact systems—tailored to their specific brain, life, and challenges. We're not here to shame you or tell you to "just try harder." We're here to guide you toward what actually works.
Ready to stop fighting your brain and start working with it? Schedule a free consultation with our New York-licensed ADHD therapists. We'll talk about your specific procrastination patterns and create a personalized plan.
Because you deserve to stop living in a constant state of deadline panic. You deserve systems that actually fit your brain. And you definitely deserve to stop feeling guilty about something you were never taught how to manage in the first place.
