Okay, here’s the deal. You know exactly what you need to do, but somehow… still can’t start. You planned it in your head hours ago, and yet, here we are. This is a common scenario for those dealing with ADHD procrastination.
Welcome to ADHD. The struggle is real.
Procrastination isn’t laziness—it’s your brain getting stuck in the “I’ll do it later” loop and not knowing how to break free.
So, let’s fix that. Here’s why ADHD brains procrastinate and how to trick yourself into starting—even when you really don’t feel like it.
Why ADHD Brains Struggle to Start Tasks
1. Your Brain Sees the Task as “Too Big”
ADHD brains hate undefined tasks. If something feels too vague or complicated, your brain hits the brakes.
You tell yourself, “I’ll start after I plan it out better.” (And then never actually start.)
2. You Need a Sense of Urgency
ADHD motivation thrives on last-minute pressure.
This is why you suddenly become hyper-productive when a deadline looms—but struggle when there’s no immediate consequence.
3. You’re Waiting to “Feel Motivated”
Spoiler: Motivation won’t show up first.
Your brain thinks it needs motivation to start, but the truth is—action creates motivation, not the other way around
How to Trick Your Brain Into Starting
1. The 5-Minute Rule (Momentum > Motivation)
Tell yourself you only have to do it for 5 minutes.
ADHD brains resist big tasks but can handle small, low-commitment ones. Once you start, momentum takes over.
Try this:
- “I only have to clean for 5 minutes.”
- “I’ll write just one sentence.”
- “I’ll read one email.”
ADHD Hack: Set a 5-minute timer—when it goes off, you’re allowed to stop (but you probably won’t).
2. The “Make It Stupidly Easy” Trick
Lower the barrier so much that it’s impossible to say no.
Examples:
- Instead of “Write the whole report,” → “Open Google Docs.”
- Instead of “Clean the kitchen,” → “Put one dish in the sink.”
- Instead of “Go to the gym,” → “Put on workout clothes.”
ADHD Hack: Once you complete the smallest step, your brain shifts gears and keeps going.
3. The Body Double Trick (Borrow Someone Else’s Energy)
ADHD brains focus better when someone else is around—even virtually.
This is called body doubling (co-working with another person). It works because your brain mirrors their focus.
Try this:
- Join a virtual co-working session (ADHD-friendly ones exist on YouTube!).
- Text a friend: “I’m working on X for 20 minutes—check on me after!”
- Put on a “Study With Me” YouTube video in the background.
ADHD Hack: Just knowing someone else is “watching” makes it easier to stay on track.
4. Trick Your Brain With a Fake Deadline
Create an artificial deadline before the real one.
ADHD brains need urgency to act, but you can fake urgency by:
- Timers (“I have 20 minutes to do this.”)
- External accountability (Tell someone, “I’ll send this to you by noon!”)
- Small rewards (“If I finish this now, I get coffee.”)
ADHD Hack: Set a 30-minute timer and race yourself to finish.
5. Use Dopamine Bait (Make It Fun or Novel)
If a task is boring, your brain rejects it. So, add dopamine.
Try this:
- Gamify it – Turn chores into a race against the clock.
- Change the environment – Work in a new location (coffee shop, library, park).
- Pair it with fun – Only listen to your favorite podcast while cleaning.
ADHD Hack: Attach boring tasks to something enjoyable so your brain wants to do them.
Why ADHD Brains Procrastinate (Backed by Science)
1. The Dopamine Deficiency Problem
ADHD brains have lower baseline dopamine levels (Volkow et al., 2009), making boring tasks feel physically uncomfortable to start.
Fix it: Use Dopamine Bait (pair tasks with music, rewards, or a challenge) to increase engagement.
2. Task Avoidance & Emotional Regulation
ADHD expert Dr. William Dodson explains that people with ADHD often experience motivation in an “Now or Not Now” way—either something feels urgent and engaging, or it fades into the background entirely., not the task itself.
Fix it: The “Make It Stupidly Easy” trick lowers emotional resistance and makes it easier to start.
3. The “Now vs. Not Now” ADHD Brain
ADHD brains don’t experience gradual urgency—tasks either feel urgent NOW or not at all (Barkley, 2017).
Fix it: Create artificial urgency with fake deadlines, accountability, or timed challenges.
4. The 5-Minute Rule & Behavioral Activation
The 5-minute rule is a brain hack that makes overwhelming tasks feel doable. Instead of telling yourself you have to finish something, you only commit to starting—for just five minutes. If it’s unbearable, you can stop (no guilt!).
Why It Works for ADHD Brains:
- Reduces overwhelm – Five minutes feels easy, not impossible.
- Bypasses task paralysis – You don’t have to finish, just start.
- Builds momentum – Once you’re in motion, continuing is natural.
Try this:
- I’ll read just one page.
- I only have to write for 5 minutes.
- I’ll clean for 5 minutes, then stop if I want.
Fix it: Once you begin, your brain shifts gears, and momentum takes over.
Final Thoughts: Action Beats Overthinking
Motivation won’t start the task—action will.
- Start with 5 minutes.
- Make it ridiculously easy.
- Create urgency & accountability.
- Use dopamine to your advantage.
Try one of these hacks RIGHT NOW.
What’s one thing you’ve been putting off? Do the 5-minute rule and see what happens!
