Overcome the AuDHD Procrastination

Lætitia
Dec 3, 2024
2 min read

Updated: Apr 18

Sometimes, coping with a daunting task can really be a burden. The combination of executive dysfunction, heightened sensitivity to pressure, and a tendency to overanalyze makes starting this task feel overwhelming. The procrastination response often stems from perfectionism, fear of failure, and difficulty breaking down large projects into manageable steps. The simultaneous distraction from ADHD and the need for predictability in autism compounds the stress.

Causes of Procrastination:

Executive Dysfunction: Difficulty prioritizing and organizing the steps needed to complete the summit.
Overwhelm from Scope: The magnitude of hosting an event feels unmanageable, leading to avoidance.
Perfectionism and Fear: Worry about not meeting high expectations causes hesitation.
ADHD Distraction: Trouble focusing on the task amidst competing ideas or stimuli.

What you can do to overcome it:

Break Down the Task: Divide the summit into small, actionable steps. For example, focus on securing speakers today, setting up the event platform tomorrow, and so on. Small wins reduce overwhelm.
Time Block: Use timers or scheduled time blocks for focused work. Set 25-minute chunks with a 5-minute break (Pomodoro Technique) to create structure and urgency.
Use External Supports: Create a detailed checklist and use project management tools (like Trello or Asana) to visualize progress. These help offset ADHD’s tendency to lose track of tasks.
Start with Easier Tasks: Choose a small, less intimidating task to build momentum, such as drafting an email to potential attendees or selecting a color theme for the event platform.
Leverage Accountability: Share your progress with a trusted colleague or friend who can offer encouragement and gently hold you accountable.
Minimize Distractions: Work in a quiet, organized space, and limit multitasking. Use focus tools like white noise or music designed for concentration.
Practice Self-Compassion: Acknowledge that perfection isn’t required. The summit doesn’t need to be flawless to be successful.
Visualize Success: Spend a few minutes imagining the event going smoothly. Visualization can calm anxiety and boost motivation.