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Unlocking Productivity: Overcoming Procrastination with ADHD

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Dive into effective strategies tailored to empower individuals managing ADHD to conquer procrastination. Discover insightful methods, from task breakdown techniques to building a structured environment, designed to navigate the unique challenges of A...
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1. Understand ADHD and Procrastination

Educate yourself about ADHD and its impact on procrastination to recognize how they intersect.

 
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Motivation is one of the biggest challenges most ADHDers face. This video is all about how to fix the Motivation Bridge.
YouTube: ADHD and Motivation
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After finishing the the test, you will receive a brief personalized interpretation of your score that includes a graph and information on the test topic.
Procrastination Test - Psychology Today
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Best-seller by Dr. Hallowell and Dr. Ratey
ADHD 2.0: New Science and Strategies for Thriving
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2. Seek Professional Guidance

Consult a healthcare professional, therapist, or counselor experienced in ADHD and procrastination management

 
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Therapy Options - Tips on finding a local psychiatrist - and more
ADHD. Understanding The Disorder, Treatment & Signs | BetterHelp
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Cognitive Behavioral Therapy (CBT) is a therapeutic approach that aims to modify patterns of thinking or behavior. In the context of ADHD, it might involve training in skills such as time management, organizational strategies, and problem-solving. Th...
AAFP: ADHD Treatment and Management
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3. Create a Structured Environment

Establish routines, set schedules, and create a conducive workspace to minimize distractions and enhance focus.

 
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Guide on how to lessen distractions on your android
Manage how you spend time on your Android phone with Digital Wellbeing
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Prioritize structuring your environment and lessening distractions - use screen time limitations to practice digital well being
Use Screen Time on your iPhone, iPad, or iPod touch - Digital Wellbeing
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Google Calendar to stay on routine
Shareable Online Calendar and Scheduling - Google Calendar
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ADHD Journal
ADHD Planner for Adults: Focus & Productivity
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Personal favorite - sends me reminders on drinking water, gym routine, and everyday habits you want to achieve
APP STORE : ‎Habit Tracker
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4. Incorporate Self-Care

Prioritize adequate sleep, regular exercise, and a healthy diet to support focus and overall well-being.

 
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Lions Mane is amazing at minimizing brain fog and improving memory and focus
Genius Mushroom - Lions Mane, Cordyceps, Reishi
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Small food tweaks that will impact your sleep positively
Better Sleep: 3 Simple Diet Tweaks - John Hopkins Medicine
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Meditate at least for 10 minutes when you wake up and another 10 minutes before bed to clear your mind and improve focus. Headspace is a known and popular meditation app.
Meditations on Focus - Headspace
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4. Employ ADHD-Specific Strategies

Leverage methods like color-coding, mind mapping, or chunking information to assist in focus and memory.

 
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What is mind-mapping and does this method work for you?
The Ultimate Mind Map Tutorial (How To Take Notes)
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This chekclist is interactive and helpful to get your to-do list done effectively
2 Pieces Chore Chart for Adults Task Board
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5. Practice Self-Compassion

Be kind to yourself; understand that managing ADHD and overcoming procrastination is a journey with ups and downs.

 
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keep a gratitude journal or just a journal to write down your thoughts-eventually you can look back and see your growth
Amazon Basics Classic Notebook
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Listen to this ADHD Support Talk with coaches Tara and Lynne with over 15 years experience
‎ADHD Support Talk Radio on Apple Podcasts
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5. Celebrate Progress!

Acknowledge and celebrate achievements, no matter how small, to reinforce positive behavior.

 
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Be patient and gentle with yourself <3
YOU GOT THIS !!!
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:)
I Have ADHD Please Be Patient Badge ADHD Pin - Etsy
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