EFFECTIVE STRATEGIES FOR OVERCOMING PROCRASTINATION IN ADHD-DIAGNOSED CHILDREN

It’s been said that procrastination is the art of keeping up with yesterday and avoiding today, and it’s certainly a common challenge for many people. It can be particularly pervasive for people with Attention Deficit Hyperactivity Disorder (ADHD), because, as research has found, the major symptoms of ADHD – difficulties with attention, impulsivity and hyperactivity – can all contribute to procrastination tendencies.

However, it is manageable, and you can help your ADHD-diagnosed child learn to improve their productivity with these effective strategies.

1. Break tasks into manageable steps: Large tasks can be overwhelming for ADHD-diagnosed children, leading to procrastination. Breaking tasks into smaller, more manageable steps make them feel less daunting and facilitates a sense of accomplishment as each step is completed. Encourage your child to focus on one step at a time, providing support and guidance as needed.
2. Establish routines and schedules: Consistent routines and schedules provide structure and predictability. Help create a daily schedule that includes specific times for tasks, breaks and leisure activities. Visual aids, such as charts or calendars can help reinforce the schedule and make it easier for the child to follow. Your child may also be able to concentrate more at certain times of the day, so try to schedule tasks that require more focus at a time that best works for them.
3. Set clear goals and deadlines: Clearly defined goals and deadlines help children stay focused and motivated. Work with the child to set realistic and achievable goals and break them down into smaller milestones. Use visual reminders to keep track of deadlines and celebrate successes when goals are met.
4. Use timers: Timers can be powerful tools for managing time and staying on task. Encourage your child to use timers to allocate specific amounts of time to different tasks, allowing for breaks in between. This technique, known as the Pomodoro Technique, can help ADHD children maintain focus and avoid procrastination.
5. Minimise distractions: Create a conducive environment for studying or working by minimising distractions such as noise, clutter or electronic devices. Designate a quiet, distraction-free space where your child can focus on tasks without interruption.
6. Teach organisation and planning skills: Teach your child strategies for organising materials, keeping track of assignments and planning ahead. Utilise tools, such as checklists, organisers or digital apps to help the child stay organised and manage their time effectively.
7. Encourage self-awareness and self-monitoring: Encourage your child to reflect on their behaviour and emotions, and identify strategies that work best for them in overcoming procrastination. Foster a sense of autonomy by empowering the child to monitor their own progress.
8. Provide positive reinforcement and encouragement: All children benefit from praise for their efforts and achievements, so recognise and celebrate your child’s progress, no matter how small. Positive reinforcement can help reinforce desired behaviours and make overcoming procrastination more rewarding.
9. Seek professional support when needed: In some cases, you may require additional support from mental health professionals, such as therapists or counsellors, to address underlying issues contributing to procrastination.
10. Promote a growth mindset: Emphasise the importance of effort, perseverance and learning from mistakes and teach them that setbacks are a natural part of the learning process. By fostering a positive attitude towards challenges, your child can develop resilience and persistence in overcoming procrastination.

Overcoming procrastination in ADHD children requires a multifaceted approach that addresses underlying challenges and provides targeted support. By implementing strategies, such as breaking tasks into manageable steps, establishing routines, setting clear goals and minimising distractions, parents, educators and caregivers can help ADHD children improve their productivity and self-regulation skills.

References

1. Josel, L. (2022). Q: “Can We Adapt the Pomodoro Technique for My Teen with ADHD?”. ADDitude. Accessed on 22 April 2024. Available from https://www.additudemag.com/pomodoro-focus-breaks-teens-adhd/#:~:text=The%20Pomodoro%20Technique%20for%20time,%2D%20and%20low%2Deffort%20assignments
2. Sherrel, Z. (2021). What to know about ADHD and procrastination. Medical News Today . Accessed on 22 April 2024. Available from https://www.medicalnewstoday.com/articles/adhd-procrastination#is-there-a-link
3. Uche, U. (2022). 8 Ways to Help Your Teen Stop Procrastinating. Healthline. Accessed on 22 April 2024. Available from https://www.psychologytoday.com/us/blog/promoting-empathy-your-teen/202210/8-ways-help-your-teen-stop-procrastinating
4. Van der Pluym, D. (2021). The Trouble with Getting Started: ADHD & Procrastination. ADHD Support Australia. Accessed on 19 April 2024. Available from https://www.adhdsupportaustralia.com.au/adhd-procrastination/
5. Whelan, C. (2021). How to Manage Procrastination if You Have ADHD. Healthline . Accessed on 22 April