For many adults, procrastination is more than just an occasional tendency; it’s a consistent, often overwhelming behaviour that interferes with daily life and goals. If you’re an adult considering ADHD assessment, you may be struggling with patterns of delay and avoidance that seem tied to ADHD symptoms like impulsivity and inattention. This article unpacks how ADHD and procrastination relate, exploring why adults with ADHD are particularly susceptible to procrastination and what assessment or treatment options can offer.

Attention-Deficit/Hyperactivity Disorder (ADHD) is often associated with children, but it’s increasingly recognized as a lifelong condition that impacts adults as well. Roughly 3-7% of children are diagnosed with ADHD, and while the rate decreases with age, a significant number of cases persist into adulthood. Adults with ADHD usually experience one or more of the following core symptoms:

1. Inattention – This includes difficulty maintaining focus, distractibility, and disorganization. Adults with inattentive ADHD may have trouble following through on tasks, keeping track of appointments, or finishing projects. Everyday chores or even job-related tasks can feel scattered or overwhelming due to a persistent lack of focus.

2. Impulsivity – Impulsive behaviours can manifest as difficulty delaying gratification, interrupting others, or making decisions without enough forethought. Impulsivity is also linked to difficulties with self-discipline, as individuals with ADHD might easily succumb to more rewarding activities instead of tasks at hand.

3. Hyperactivity – While this symptom is less common among adults, hyperactivity can manifest as feelings of restlessness or being “on the go.” This hyperactivity can create difficulty in concentrating and a sense of internal urgency that interferes with tasks requiring sustained attention.

Procrastination—the act of putting off tasks despite intending to complete them—is a common issue for adults with ADHD, but it’s not officially considered a core symptom. However, research suggests a strong correlation between ADHD and procrastination, especially in adults. Procrastination among those with ADHD often arises from a mix of inattention, impulsivity, and the desire to avoid tasks that feel particularly effortful or unappealing.

Adults with ADHD might experience procrastination as a means of avoiding tasks that feel either unmanageable or likely to produce failure. This avoidance often stems from a cycle of negative experiences with challenging tasks. For example, someone with ADHD might find complex tasks or long-term projects daunting due to past experiences of feeling “stuck” or incapable. Avoiding these activities, unfortunately, reinforces a sense of inadequacy, further increasing the likelihood of future procrastination.

Studies suggest that people with ADHD are more prone to distractions, making them more vulnerable to giving in to short-term rewards over long-term goals. Engaging in easier or more enjoyable activities temporarily relieves the discomfort associated with a difficult task but ultimately leads to feelings of guilt or anxiety over missed deadlines and uncompleted tasks.

Research has identified three main types of procrastination that are highly relevant for adults with ADHD:

Academic Procrastination – This type, seen in students, involves delaying assignments or exam preparation. However, even for adults no longer in school, academic procrastination can translate to similar challenges in the workplace, such as postponing presentations or paperwork.

Everyday Procrastination – This affects daily activities like paying bills or responding to emails. Adults with ADHD often struggle with these daily tasks, leading to missed payments or late responses that can affect their personal and professional lives.

Decisional Procrastination – This is the tendency to put off making decisions, especially when they feel overwhelming. ADHD-related indecisiveness can make even small choices feel like monumental tasks.

The persistence of procrastination among adults with ADHD is often linked to their struggle with executive functioning—skills that allow individuals to plan, prioritise, and complete tasks. Deficits in executive functioning mean that tasks requiring sustained attention, organization, or delayed gratification often fall by the wayside in favour of more stimulating or immediately rewarding activities. Below are some ways ADHD symptoms contribute to procrastination:

Inattention and Procrastination: Adults with inattention symptoms may find it nearly impossible to focus on tedious or lengthy tasks without becoming distracted. As they bounce from one task to another, uncompleted projects accumulate, increasing anxiety and stress. Research has shown that inattention is one of the primary drivers of general procrastination in adults with ADHD, often due to the lack of ability to stay focused on one task long enough to complete it.

Impulsivity and Procrastination: Impulsivity can exacerbate procrastination by leading to "spur-of-the-moment" choices, such as scrolling through social media or watching TV instead of working. Impulsive individuals might intend to complete a task but feel pulled to “just check” something else that quickly leads them off-course. Studies show that impulsivity can make it harder to resist distractions, leading individuals to prioritize immediate pleasures over the eventual reward of completing a task.

Hyperactivity and Procrastination: Although hyperactivity might not directly cause procrastination, it can contribute indirectly by causing restlessness that makes it hard to focus on longer tasks. For instance, an individual might jump between tasks or feel too restless to sit down and work through something that requires calm focus.

If procrastination feels chronic and has consistently disrupted your personal, academic, or professional life, consider an ADHD assessment. Many adults go undiagnosed for years, managing symptoms without fully understanding the root cause. An assessment typically involves self-reported symptoms, professional evaluation, and sometimes input from family members who can provide an outside perspective.

An assessment can help determine if ADHD is driving procrastination and identify specific areas of difficulty—whether inattention, impulsivity, or a mix of both. Importantly, an ADHD diagnosis can open the door to targeted treatment options that address both ADHD and the procrastination it often encourages.

Procrastination in adults with ADHD isn’t simply a matter of “trying harder” or adopting generic time-management tips. Effective treatment addresses ADHD symptoms at the core, often blending medication with behavioural therapy. Here are some commonly recommended approaches:

1. Medication – Stimulant and non-stimulant medications are often prescribed to improve focus and reduce impulsivity. While medication alone isn’t a cure-all, it can significantly enhance one’s ability to manage time and tasks, reducing procrastination.

2. Cognitive Behavioural Therapy (CBT) – CBT is one of the most well-researched therapies for ADHD. It can help individuals identify and reshape negative beliefs and coping strategies that contribute to procrastination. A specialized CBT module for ADHD, for example, can focus on building skills like breaking tasks into manageable steps, which can ease the overwhelming feeling that often leads to delay.