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Sometimes, ADHD symptoms can make visualizing a project difficult. It can be hard to understand how all the pieces fit together. Ask a friend or someone you trust to help you think through and organize the steps. Just be careful to avoid the trap becoming so focused on the details that you don't make any progress.

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That's because procrastination has little to do with productivity versus laziness. It's more related to how you regulate your emotions. While pushing tasks to one side ‘to do’ later might seem harmless at the moment, it can have negative ripple effects. Emotional regulation, which we'll discuss in more detail later, is how we manage powerful emotions without letting them control our behavior. Many researchers believe that procrastination is a coping strategy for avoiding difficult feelings like guilt, anxiety,

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and self-doubt. By distracting ourselves with something more enjoyable, we escape the unpleasantness of the task we don't want to deal with. This means to-do lists and time management tools can only do so much. You also need to face how you handle negative feelings. This first step is to consider what procrastination may be helping you avoid.

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This also means that being harsh on yourself for procrastinating makes it even harder to change the habit. Feeling bad about procrastinating can become part of the loop that leads to more procrastination. Instead, studies show that forgiving yourself for past mistakes can give you a boost toward breaking the pattern you may be caught in. Self-forgiveness lets us own up to things we've done wrong without feeling trapped by the shame that tricks us into thinking we can't change. Taking responsibility while knowing you are able to do better gives you the chance to try new ways of doing things.

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If you struggle with low self-esteem, the possibility of failing at a task can seem like a threat. Instead of putting our sense of self-worth in danger, we delay doing things to protect ourselves. When we feel we are not good enough, procrastinating can also be a way of self-handicapping, or creating a situation where we can't possibly succeed. This way we can blame a bad performance on the fact we didn't have enough time, instead of our actual ability to accomplish the task or not. The possibility of negative feedback seems less painful if we can tell ourselves it's not a true reflection of what we can do.

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Similarly, if you doubt your ability to complete a particular task, you're less likely to want to do it. Believing you can't handle a task, also known as low self-efficacy, lowers the level of effort and persistence you put toward the task. In particular, if you believe you are bad a self-regulating, which are the skills we use to plan how to accomplish our goals, you are more likely to fall prey to procrastination. If you don't think you're good at figuring out how to manage your time, you feel less like trying.

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Why do we keep procrastinating even though we know it will only cause us trouble in the future? We tell ourselves, "I'll feel more like doing this tomorrow," as though our future self is a stranger who is more capable than our current self. This is because studies have shown that we think about our future self as a different person than who we are in the present. This lets us trade feeling better now in exchange for feeling more stressed later because we believe it's somebody else's problem.

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Procrastination and anxiety