The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)

ADHD Adultish

38:05

In late 1972, U.S. Marine Captain Ron Forrester disappeared on a bombing run into North Vietnam. Back home in Texas, his family could only wait and hope. Audio subscribers to Texas Monthly can get early access to episodes of the series, plus exclusive interviews and audio. Visit texasmonthly.com/audio to join. Go to HelloFresh.com/FLIGHT10FM to get 10 Free Meals with a Free Item For Life.…

about a year ago 14:11

MP3•Episode home

In this episode, we’re breaking down:

Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:

Quick Wins Playbook

Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that.

Until next time, keep chasing those small wins and remember — progress over perfection!

22 episodes

The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)

ADHD Adultish

published about a year ago

MP3•Episode home

In this episode, we’re breaking down:

Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:

Quick Wins Playbook

Until next time, keep chasing those small wins and remember — progress over perfection!

22 episodes

All episodes

ADHD Adultish

1
Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame Spiral 14:59

3 days ago14:59

14:59

You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move. But what about when you can’t make yourself start … or you start and just can’t stick with it? In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brain, and your inconsistent energy. We’ll cover: How to choose movement that you’ll actually do When and where to fit it into your day without overwhelming yourself ADHD-friendly ways to track your progress (without a spreadsheet) Why you still avoid movement — even when you know it helps — and how to reset with compassion 🎯 Want more support with creating ADHD-friendly habits that last? Check out my course, Build Habits That Stick , for real-life tools to create sustainable change. Sign up for The Weekly Level Up newsletter and get the latest ADHD Adult(ish) tips, tricks, stories and news straight to your inbox. 🎧 Missed Part 1? Go back to Episode 21 for the science, the mindset shift, and why weird, tiny bursts of movement actually matter. ADHD Pep Talk: "I don’t have to do everything. I just have to do something. My worth isn’t measured by how consistent I am. Every small step I take is still a step forward. I’m allowed to show up imperfectly. That still counts." Stick that on your mirror. Or your phone lock screen. Or wherever your inner critic likes to hang out.…

ADHD Adultish

1
Rethinking Exercise with ADHD (Part 1): Why You Struggle and How to Make It Easier 19:00

17 days ago19:00

19:00

If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start , or stick with it , or even remember where your sneakers are ... this episode is for you. In Part 1 of this two-part series, we’re diving into: Why movement is important for ADHD brains Why “just make a plan and stick to it” doesn’t work How small, spontaneous movement can still make a big difference And how to reframe how we think about movement movement 🔁 Don’t forget to catch Part 2 next week, where we’ll dig into how to choose intentional movement, build consistency without perfection, and navigate the emotional roadblocks that can make self-care feel impossible. 🎯 Want more support with habit-building that actually works for your ADHD brain? Check out my course, Build Habits That Stick — an ADHD-friendly system for creating sustainable change without burnout or shame.…

ADHD Adultish

1
Why Is My Phone in the Fridge?! (And Other ADHD Mysteries) 12:42

25 days ago12:42

12:42

What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what. In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot why, and where the hell your coffee went (hint: not your mouth). We’ll talk about what’s actually going on in your brain, and I’ll share some ADHD-friendly strategies to help you stop losing your stuff — or at least lose it in more creative places. Grab your magnifying glass (or your third cup of coffee), and let’s crack the case. What’s inside: What inattention, impulsivity, and low working memory really look like in everyday life Why ADHD brains are basically mystery generators 5 chaos-friendly strategies for finding your stuff (and forgiving your brain) Links & Resources: Come say hi on Instagram → @adhdadultish Want help making life less chaotic? → levelupadhd.com Giant Post-it Notes → https://amzn.to/4271i2B Let’s connect! DM me your weirdest lost-item ADHD mystery — I wanna know what’s in your freezer. And don’t forget to follow the show so you don’t miss next week’s chaos!…

ADHD Adultish

1
Stop 'Should-ing' Yourself: Why ADHD and 'Should' Don’t Mix 7:38

5 weeks ago7:38

7:38

“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it contributes to overwhelm, and most importantly, how to stop letting it boss you around. We’ll talk about: Why ADHD brains rebel against “should” The mental tug-of-war caused by competing brain networks (nerdy but cool) How to pause, reflect, and reframe when the “shoulds” creep in Why some “shoulds” are actually helpful—if they come from kindness If you're tired of feeling like you're failing at life because of some invisible list of “shoulds,” this one's for you. 🔗 Resources & Links: 👉 Grab the Quick Wins Playbook — an ADHD-friendly guide to building momentum with small, doable wins (no shame required): 👉 Follow me on Instagram: @ADHDAdultish 👉 Learn more about ADHD coaching or book a free discovery call: https://levelupmyadhd.com/coaching…

ADHD Adultish

1
Take Control of Your Day: 3 Rituals Every ADHDer Needs (with Alan P. Brown) 33:29

6 weeks ago33:29

33:29

This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even when your brain wants to do literally anything else. These rituals aren’t rigid routines or 45-minute meditations. They’re short, ADHD-friendly tools you can actually remember to use — and they make a huge difference in focus, follow-through, and feeling less like a chaos tornado. 🔗 Resources: 💻 Check out Alan’s work: addcrusher.com 🎯 Need habit help? Build Habits That Stick 💬 Let’s Hear It: Tried one of the rituals? Got your own ADHD-friendly routine hack? DM me on Instagram @adhdadultish or drop a comment — I wanna know what’s working for you.…

ADHD Adultish

1
Creative ADHD Coping Strategies (That Actually Work) 15:55

7 weeks ago15:55

15:55

Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definitely don't? Today we're ditching all the boring, neurotypical productivity advice and going full MacGyver mode. I'm sharing my favorite creative ADHD hacks that work for my beautifully chaotic ADHD brain — and maybe yours, too. In this episode, you’ll hear: The Hype Man Hack: Why having someone to hype you up (shoutout to my accountability buddy Tracy!) is pure ADHD magic — and how you can even use an AI helper if your Tracy is busy. Cool Gear, Big Dopamine: How something as simple as a new accessory (shoutout to my Garmin watch) can unlock your motivation. The “Potion Master” Hack: Turning mundane tasks into epic adventures (or at least fun rituals) that your brain actually enjoys. Do It Your Way: Why embracing the “If It Works, It Works” mindset can free you from the guilt spiral of not doing things "the right way." Resources Mentioned: Quick Wins Playbook — Grab my no-stress guide to boosting confidence and crushing your goals. ADHD Routine Starter Kit — Start building routines without losing your sanity. AI ADHD Habit Helper — Your new best friend for accountability and irreverent encouragement. Your Turn: What's your weirdest ADHD hack that actually helps you get stuff done? DM me on Instagram, email me, or shout it into the void — I can't wait to hear! If you enjoyed this episode, subscribe, share it with your favorite distracted human, and leave a review — it helps a ton! Catch you next time, and remember: If it looks ridiculous but keeps your life together, it's valid AF.…

ADHD Adultish

1
Why ‘Listen to Your Body’ Is Trash Advice When You Have ADHD 15:05

8 weeks ago15:05

15:05

Ever been told to “just listen to your body” — but your body seems to be giving you bad data? For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell . Our brains either mute these signals , blast them at full volume , or scramble them , making it ridiculously hard to know what we actually need. Add in shame-based motivation, executive dysfunction, and sensory overload , and suddenly, meeting basic needs feels like trying to decode an encrypted message. In This Episode, We’ll Cover: ✅ Why “listen to your body” is useless advice for ADHDers ✅ How our interoception is wonky , making body signals feel mute, overwhelming, or confusing ✅ Why executive dysfunction keeps you from acting on what you know you need ✅ Practical, ADHD-friendly strategies to recognize and respond to body signals before you’re in full meltdown mode 🔗 Resources & Freebies: 💡 Want a simple system to check in with your body before you hit crisis mode? Grab the ADHD Routine Starter Kit — it’s free, quick, and gives you ADHD-friendly ways to improve meeting your body’s needs. - https://levelupmyadhd.kit.com/adhd-routine-starter-kit Feelings wheel: https://feelingswheel.com/ 🎧 Love the Podcast? Help It Grow! 👉 Subscribe so you don’t miss an episode 👉 Rate & Review — because your reviews help other people with ADHD find this show! 👉 Share this episode with someone who needs to hear it!…

ADHD Adultish

1
The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back) 14:11

9 weeks ago14:11

14:11

If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is more about emotion regulation, not time management or motivation. In this episode, we’re breaking down: Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding. The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task. ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing. Resources Mentioned: Quick Wins Playbook Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that. Until next time, keep chasing those small wins and remember — progress over perfection!…

ADHD Adultish

1
ADHD Time Perception: Why the Clock and I Are Not Friends 15:32

10 weeks ago15:32

15:32

If you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow ), you already know: time feels like a scam for people with ADHD. For us, time doesn’t flow in a straight line — it’s either moving way too fast ( oops, I blinked and now I’m late ) or dragging on forever ( why does this meeting feel like it’s never going to end?! ). So in this episode, we’re breaking down: ✔ Why ADHD brains struggle with time perception (Hint: It’s a brain wiring issue, not a personal failing) ✔ The “ADHD Time Warp” and why we either overestimate or underestimate time ✔ How ADHD’s “fast internal clock” makes waiting unbearable but deadlines invisible ✔ Practical ADHD-friendly strategies to see time, manage it better, and stop time-blindness from running your life Resources Download the ADHD Routine Starter Kit Loved This Episode? Here’s How to Support the Show! ⭐ Leave a review! If this episode helped you, drop a rating & review on your favorite podcast platform. It helps more ADHDers find the show! 📢 Share it with a friend! If you know someone who also feels like time is a vague concept, send this episode their way.…

ADHD Adultish

1
Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less Frustration 15:01

11 weeks ago15:01

15:01

Ever have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate. ADHD focus feels random , but it isn't always. There are patterns — and when you know what fuels (or drains) your energy, you can set yourself up for more of those good focus days. In This Episode, We Cover: 🔥 What a flow state actually is — and how it’s different from hyperfocus ⚡ Why ADHD focus isn’t inconsistent — it’s situationally inconsistent 🛠️ Tracking your energy, environment, and habits to find your personal focus formula 📊 Adjusting your routines for high-energy, low-energy, and chaotic days 🎯 Simple strategies to increase your chances of hitting a flow state 🎁 Grab the ADHD Flow Tracker! Want to track your patterns and figure out what actually helps you focus? Check out the ADHD Flow Tracker. 📥 Get it here or find it in the resources section at levelupmyadhd.com .…

ADHD Adultish

1
Ways to Let Your ADHD Brain Run Wild (Because Adulting is Overrated) 11:34

12 weeks ago11:34

11:34

Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun? In this episode, I’m sharing some of my favorite ADHD-friendly hobbies, deep-dive rabbit holes, sensory tools, and dopamine boosters — all things that help us cut our ADHD brains loose for a while. From rolling dice in TTRPGs to binge-watching hydraulic press videos, I’ll help you lean into the chaos and embrace what makes your brain happy. Links: Everything I mention in this episode is linked on my blog here: 👉 Read the Blog Here…

ADHD Adultish

1
ADHD Masking: Performing ‘Normal’ Is Draining AF 14:14

13 weeks ago14:14

14:14

Ever felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of ADHD masking. In this episode, we’re diving into what ADHD masking is, why so many of us do it, and the toll it takes on our mental, emotional, and even physical well-being. If you’ve ever felt like you’re losing yourself in the effort to “keep up,” this episode is for you. Let's Connect: Website: levelupmyadhd.com Facebook: www.facebook.com/levelupmyadhd Instagram: www.instagram.com/adhdadultish/…

ADHD Adultish

1
Tackling Transitions: How to Shift Gears Without Losing Momentum 21:02

14 weeks ago21:02

21:02

Ever feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone. In this episode of ADHD Adult(ish) , we’re tackling one of the toughest challenges for ADHD brains: transitions. From stopping one task to starting another, or navigating the chaos of in-between moments, transitions can feel impossible. Fortunately, there are some things we can do to help ourselves. We'll talk about: Why transitions are so challenging for ADHDers. Practical, ADHD-friendly tips to make transitions smoother, including how to stop, start, and survive the in-between moments. How a simple routine before a transition can make all the difference (yes, that includes packing bags the night before!). That for some reason a coffee mug that says "I literally can't" is a good motivator to start work for me. Resources Mentioned in This Episode: ADHD Routine Starter Kit : A free resource to help you build routines that actually work with your ADHD brain. Let’s Connect: What’s your go-to transition hack? I’d love to hear it! Email me at kim@levelupmyadhd.com.…

ADHD Adultish

1
Ditch the Routine Rules: Building Systems That Work for ADHD Brains 21:31

15 weeks ago21:31

21:31

Does the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish) , we’re flipping the script on routines and making them ADHD-friendly. I’ll break down: What a routine actually is (hint: it’s not that Pinterest-perfect schedule). Why traditional routines don’t work for ADHD brains — and how we can make them work for us instead of against us. How to create flexible, dopamine-friendly routines that fit into your life as it is right now. No willpower here. It's about taking small steps, building momentum, and creating routines that make life feel a less chaotic. Let’s do this. Resources & Links Free Download: ADHD Routine Starter Kit — Includes fillable templates and a 4-week habit tracker to help you build personalized routines that work for your life. Check out more resources at levelupmyadhd.com . Let’s Connect! 💌 Have a win to share? Email me at kim@levelupmyadhd.com . I’d love to celebrate with you! 📢 If this episode resonated with you, subscribe, leave a review, and share it with someone who could use a little extra support.…

ADHD Adultish

1
Reboot Your Habits: How to Recover When Life Derails You 10:29

16 weeks ago10:29