Many adults with Attention Deficit Hyperactivity Disorder (ADHD) often struggle with procrastination. Procrastination makes it hard to complete important tasks like schoolwork, house chores, or even job-related duties. One of the most effective treatments for ADHD is Cognitive Behavioral Therapy (CBT). CBT teaches people with ADHD how to manage their time, handle distractions, address cognitive distortions, and take control of procrastination.
This article explains how CBT for ADHD works and how it can help reduce procrastination, a common issue for people with ADHD.
What Is CBT and How Does It Help ADHD?
Cognitive-behavioural Therapy (CBT) is a type of therapy that focuses on how our thoughts, feelings, and actions are connected. It’s commonly used to treat anxiety and depression, but it’s also proven to be helpful for ADHD and learning coping strategies.
Why ADHD Leads to Procrastination
Procrastination is common for people with ADHD due to problems with executive functioning. These are skills like planning, managing time, and staying organized. Here are a few reasons why ADHD can lead to procrastination:
- Trouble focusing: People with ADHD find it hard to stay focused on tasks, especially if they seem boring.
- Time blindness: Many individuals with ADHD don’t have a clear sense of how long tasks will take. This leads to poor time management.
- Impulsivity: ADHD can make it hard to avoid distractions or resist doing fun things instead of important tasks.
These challenges make it easy to put off tasks, which leads to procrastination. However, CBT for ADHD helps people find ways to manage these issues.
How CBT for ADHD Can Help With Procrastination
CBT provides several tools to help people with Adult Attention Deficit Hyperactivity Disorder (ADHD) fight procrastination. Here’s how it works:
1. Changing Negative Thoughts
One of the first things CBT for ADHD teaches is how to identify negative thoughts that cause procrastination using cognitive restructuring. For example, someone might think, “I’ll never get this done.” CBT helps them change that thought to something more helpful, like, “I can start with one small part.”
This new way of thinking makes it easier to start tasks instead of putting them off.
CBT for ADHD can also help with other unhealthy thinking styles, such as overthinking. Check out this related article How CBT Helps Overthinking in ADHD or you can check out my website at therapyforasdulting.com.
2. Breaking Tasks Into Smaller Steps
People with ADHD often feel overwhelmed by big tasks. CBT helps by teaching them to break big tasks into smaller, easier steps. For example, instead of saying, “I need to clean the entire house,” CBT encourages them to say, “I’ll clean one room for 20 minutes.”
When tasks feel smaller, it’s easier to start and stay motivated.
3. Improving Time Management
Time management is another skill CBT helps people with ADHD improve. Many people with ADHD struggle with time blindness—they can’t tell how long something will take. CBT teaches people to use tools like timers, daily planners, to-do lists, and calendars to help manage time better.
For example, someone might set a timer for 30 minutes to focus on a task, followed by a 10-minute break. This makes tasks more manageable and keeps the person focused.
4. Reducing Distractions
People with ADHD often get distracted by things around them, like their phone or TV. CBT helps them notice what distracts them and teaches ways to limit those distractions. For instance, turning off phone notifications, or working in a quiet room, can help them focus better.
By creating a distraction-free environment, it’s easier to stay on task, avoid procrastination, and reduce inattention.
5. Building Self-Compassion
Many people with ADHD feel bad about themselves when they procrastinate. This can lead to frustration and low self-esteem. CBT teaches them to be kinder to themselves and realize that procrastination is a common struggle. Instead of feeling guilty, CBT helps people focus on learning from their mistakes, making positive changes, and identifying possible solutions.
This self-compassion can boost motivation and make it easier to keep moving forward using positive self-talk and increasing self-efficacy.
Conclusion: CBT Can Reduce Procrastination in ADHD
Cognitive Behavioral Therapy (CBT) for ADHD is a powerful tool for managing procrastination. It helps people recognize negative thoughts, break tasks into smaller steps, improve time management, reduce distractions, and practice self-compassion. For people with ADHD, these coping strategies can make a big difference in daily life and overall lifestyle habits.
If procrastination is something you struggle with, working with a CBT-trained therapist can help. Check out our services today! CBT for ADHD not only helps with procrastination but also improves focus, productivity, organization, and time management, leading to a more fulfilling life
