This video reframes procrastination in individuals with ADHD not as laziness, but as “ADHD paralysis”—a neurological state caused by a lack of dopamine. Unlike neurotypical brains that receive dopamine after completing a task, ADHD brains need it beforehand to initiate action. The central argument is that standard productivity advice often fails, and the key is to work with the ADHD brain’s unique wiring. The video identifies five distinct “procrastinator archetypes” to help viewers understand their specific challenges and apply targeted strategies.
The Overwhelm Avoider
This type is paralyzed by too many options, unfiltered information, and overwhelming emotions like fear of judgment or failure. Procrastination here is a protective mechanism. The solutions focus on creating emotional safety:
- Externalize Emotions: Name and write down feelings about a task to reduce their power.
- Act Like a Confused Intern: Break tasks down into the smallest, most basic steps to bypass decision paralysis.
- Schedule “Panic Windows”: Acknowledge anxiety by scheduling a specific time to worry, allowing you to work now in a pocket of psychological safety.
The Frustrated Starter
This archetype wants to work and knows what to do but lacks the mental energy to begin. The core issue is a depleted dopamine tank. Strategies aim to generate this initial spark:
- Reverse Rewards: Reward yourself before starting a task (e.g., listen to music, go for a walk) to build up dopamine.
- Chain Reaction Tasking: Link a small piece of a dreaded task to an enjoyable activity that follows immediately after.
- Micro-Momentum: Focus on tiny, easy wins (like opening a file) to build momentum, as action leads to emotion and more action.
The Dopamine Chaser
Driven by novelty and urgency, this type is repelled by boring tasks. The solution is to feed the brain’s need for stimulation:
- Make it a Challenge: Frame tasks as a game or a mission to spark competitiveness and engagement.
- Use Side Quests: Start with the most interesting or fun part of a project, rather than the logical first step.
- Pivot When Needed: If a task isn’t urgent, give yourself permission to step away. Returning later can reignite interest and dopamine.
The Burned Out Perfectionist
Crushed by self-criticism and the fear of not being good enough, this type needs healing and consistency more than clever tricks. The goal is to rebuild self-trust:
- Time-Based Goals: Instead of aiming to finish a task, commit to working for a set period (e.g., 30 minutes). This focuses on the controllable act of showing up, not the unpredictable outcome.
The Deadline Driver
This person only feels the urgency to act when a deadline is imminent. They thrive on external pressure. The strategy is to manufacture this pressure consistently:
- Outsource Motivation: Use an accountability partner—a real person like a coach or friend—to create external stakes and simulate the deadline pressure needed to get started.
Mentoring question
Reflecting on the different procrastinator archetypes, which one resonates most with your own experiences, and what is one small, ‘ADHD-friendly’ hack you could try this week to work *with* your brain instead of against it?
Source: https://youtube.com/watch?v=4vsoc3S2rKI&si=7QwzUX7VjqvmNUxq
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