Breaking free from self help procrastination.

Self-help is everywhere—on social media, in podcasts, and all over bestseller lists. We read, we listen, we learn, but why do we still feel stuck? Why do we keep learning but not doing?

If you have ADHD, you’ve probably noticed this. The excitement of new ideas feels great, but taking action is another story. It’s called “self-help addiction,” and it keeps many of us trapped in a cycle of learning without change.

In this post, we’ll explore:

  • Why we get hooked on self-help content,
  • What really holds us back from taking action,
  • And 5 simple steps to break the cycle.

Let’s get started!

Understanding Self-Help Addiction

Why We’re Drawn to Self-Help Content

For many of us with ADHD, self-help content feels like the perfect solution to the everyday struggles we face. But here’s why we can get hooked:

  1. The Dopamine Hit: ADHD brains love novelty. Every new self-help tip gives us a burst of excitement. But when the excitement fades, we’re back to square one.
  2. Quick Fix Dreams: We want fast results. Self-help promises quick fixes, which feel perfect for ADHD brains that struggle with patience.
  3. Avoiding Real Work: Learning feels productive. But in reality, it’s just a way to avoid the hard work of real change.
  4. Understanding Ourselves: Reading about ADHD or why we struggle can feel validating. But knowing the “why” doesn’t always lead to action.
  5. The Illusion of Progress: We feel like we’re improving just by learning more, but without action, nothing really changes.

Why We Get Stuck

Many people find themselves knowing what to do but feeling paralyzed when it comes to taking action. This often stems from:

  1. Overwhelm
    Too much advice can make it hard to know where to start. This leads to paralysis.
  2. Fear of Failure
    We’re afraid to try and fail. It feels safer to keep planning than to take the risk of action.
  3. Perfectionism
    We want everything to be perfect before we start. But waiting for “perfect” means we never begin.
  4. Comfort in Learning
    Learning feels safe. Acting is harder, scarier, and unpredictable.

5 Simple Steps to Start Taking Action

  1. Pick One Small Thing: Choose one small task to focus on. Keep it simple, like making your bed or drinking more water.
  2. Make It Easy: Break the task into tiny steps. If you want to exercise, start by just putting on your workout clothes.
  3. Use Visual Reminders: Place reminders where you’ll see them—on your mirror, as your phone background, or on a post-it note.
  4. Celebrate Small Wins: Acknowledge every small success, no matter how small. Write it down and celebrate!
  5. Limit Self-Help: For every hour you spend learning, commit to spending two hours doing. This will keep you focused on action, not just information.

Your Action Step for Today

Here’s something you can do right now to start breaking the cycle:

  1. Set a timer for 5 minutes.
  2. During these 5 minutes, choose ONE small, specific action related to a goal you’ve been postponing.
  3. Do that action immediately, no matter how imperfectly.
  4. After the 5 minutes, write down how you feel.

This simple exercise can help you experience the power of taking action, no matter how small. It can also help you identify and overcome the mental barriers that typically prevent you from starting.

Final Thoughts: 

If you have ADHD, you’re not alone in this struggle. The key is to start small and take action, even if it’s imperfect. Break the cycle of learning without doing by focusing on progress, not perfection.

What’s one small step you can take today?

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