ADHD Experts Podcast 535- Conquering ADHD Procrastination and Task Paralysis
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Jan 1, 2025 Join J. Russell Ramsay, a licensed psychologist and former professor at the Perelman School of Medicine, as he delves into the science behind ADHD and procrastination. He reveals why individuals with ADHD often excel at putting things off and offers practical strategies to combat task paralysis. From transforming overwhelming tasks into manageable steps to leveraging cognitive-behavioral techniques to enhance prioritization, Ramsay ensures listeners walk away with actionable tips to boost their productivity and tackle avoidance head-on.
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Reverse Engineer Dreaded Tasks
- Reverse engineer dreaded tasks by breaking them down into smaller, more manageable steps.
- Make tasks feel doable by defining start and end points, scheduling specific times, and setting clear progress markers.
Label Emotions and Recognize Perfectionism
- Label the emotions associated with procrastination to reduce their intensity.
- Recognize that waiting for the perfect moment is a form of perfectionism and start even if you don't feel like it.
Reflective Prompts for Motivation
- Use reflective prompts to understand your reasons for working on a task and maintain motivation.
- Place these prompts in visible locations to remind yourself of your goals.