Breaking the “I’ll Do It Later” Cycle: An Anti-Procrastination Plan for ADHD Brains

“I’ll do it later…” 

Sounds familiar? We’ve all been there—staring at a task, knowing it needs to be done, yet somehow doing everything except that one thing. For kids (and even adults) with ADHD, this isn’t just a matter of willpower. It’s how the brain works. 

But what if we could outsmart that “later” voice? 

The ADHD Procrastination Loop 

Let’s paint a picture: 

It’s time to pack away toys, but instead, our child is rolling on the floor, making up a superhero story. Or we have a deadline looming, yet we suddenly feel the urge to clean out a drawer we haven’t touched in years. 

This isn’t laziness—it’s task initiation paralysis. ADHD brains thrive on interest and urgency, but starting feels impossible when a task doesn’t feel exciting or urgent. 

Instead of pushing harder, what if we made starting easier? 

The Anti-Procrastination Plan That Works

Here’s how we can help ADHD brains move from “I’ll do it later” to “I’ve already started!” 

1⃣ The 3-2-1 Method: Just Get Started 

What is the hardest part of any task? Beginning. 

Instead of thinking about finishing a task, let’s just commit to starting for three minutes. 

How to use it: 

Set a timer for 3 minutes and say, “Let’s just do a little bit.”Once the timer goes off, we can stop or keep going—most of the time, momentum kicks in, and we keep going! 

This works because action creates motivation, not the other way around. 

2⃣ Make It a Game

The ADHD brain loves challenges and dopamine rewards—so why not turn tedious tasks into something fun? 

How to use it: 

Race the clock: “Can we put away all the books before the timer beeps?”Silly challenges: “Can we fold laundry while walking like a penguin?”Unlock levels: Each task earns points, leading to a fun (non-material) reward like choosing the following bedtime story. 

When we make tasks playful, they stop feeling like work and start feeling like an adventure. 

3⃣ Body Before Brain: Move First, Focus Later 

When ADHD brains feel stuck, movement can jumpstart focus. 

How to use it: 

Before starting a task, let’s wiggle, jump, spin, or stretch.A quick dance party, wall push-ups, or even pretending to shake off the “task monster” can work wonders. 

Physical movement activates the brain, making it easier to transition into work mode. 

Actionable Activity: The “Done” Jar

Sometimes, seeing progress visually can be a huge motivator! 

How to make one: 

Grab a clear jar and some small objects (marbles, beads, pom-poms).Every time a task is started (yes, just started!), drop one in.Watch the jar fill up as tiny wins add up! 

This shifts the focus from getting everything done to making progress, which builds confidence and motivation over time. 

Final Thoughts 

Procrastination isn’t about being lazy—it’s about how the brain is wired. Everything changes when we remove the pressure of finishing and focus on making the start easier. 

So, let’s stop waiting for motivation and start with movement, fun, and tiny steps. Because once we get going, we just might surprise ourselves! 

Which strategy are you trying first? Let’s talk in the comments!

Need personalized strategies for your child (or yourself)? Book a 1:1 consultation with me here: https://topmate.io/namita_das11

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Recommended Tools to Beat Procrastination 

Choosing practical tools can greatly support ADHD brains that have difficulty with focus and task initiation. These products are highly recommended for improving productivity and engagement. 

Liquid Motion Bubblers – These visually soothing timers can be a great way to ease into tasks by using them as a transition activity. Watching the bubbles flow down can provide a calming effect before starting a task. Fidget Cube for Focus – A great tool to keep hands busy and attention-engaged, especially for kids who struggle with impulsivity. A fidget cube while listening or brainstorming can help with engagement and processing. Task Timers & Visual Timers – A visual countdown timer effectively develops time consciousness and reduces procrastination. It helps break tasks into smaller, manageable chunks and reduces overwhelm. Look for models that provide both digital and analogue displays. Desk Organizers & Sticky Notes – ADHD brains thrive on visual reminders. Using colour-coded sticky notes or a whiteboard planner can help organize thoughts and prioritize tasks effectively. Sensory Stress Balls or Yo-Yos – When focus dips, a quick sensory break with a stress ball or a yo-yo can help reset attention before diving back into work. 

Try experimenting with these tools and find what works best! Do you have a go-to tool or strategy for staying on track? Comment below or book a 1:1 consultation with me here for personalized guidance.