ADHD-friendly Ways to Outsmart Procrastination

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Feb 4, 2025

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ANECDOTE

Risa's Journey to ADHD Therapy

Risa Williams shares her journey from a ballet dancer to a therapist and author with a focus on ADHD and burnout.
She describes her overachieving stress case background and eventual burnout leading to a kinder approach to productivity.

INSIGHT

Adrenaline Addiction and Burnout

Chronic adrenaline addiction can make resting feel uncomfortable and cause a crash.
Hustle culture can lead to burnout and neglecting well-being, especially in ADHD individuals.

ADVICE

Manage Tasks With Intensity Meter

Use the Task Intensity Meter to rate and arrange daily tasks by their stress level.
Insert time buffer breaks after high intensity tasks to intentionally reduce stress.

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When you have ADHD, you are no stranger to struggles with task avoidance, task completion, managing energy levels, and finding balance in your daily life. If you are self employed or run a business, these struggles can really eat into your productivity, passion and profits.

After hearing today’s guest share insights from her latest best seller, The Procrastination Playbook, in a webinar for Focused Space, I knew you had to meet her too.

Risa Williams is an award-winning self-help book author, a licensed psychotherapist, a psychology professor, and a productivity coach. She's also the host of award winning “The Motivation Mindset Podcast.”

Like her books and podcast, this episode is full of actionable insights and strategies you can apply right away.

Episode Overview:

Introducing the "Task Intensity Meter":

Tool to manage energy and productivity by identifying personal limits for high-intensity tasks.
Helps rearrange tasks to minimize stress by accounting for individual differences in energy levels.
Encourages communication within families to better understand each other's stressors.

Strategies to Outsmart Procrastination:

Identify sneaky forms of procrastination like the "halfway drift."
Starting with the smallest, easiest steps to build momentum.
Breaking down complex tasks into manageable parts.

Building Skill & Celebrating Progress:

Small Steps Journal: Encourages listing three daily accomplishments.
Reviewing accomplishments monthly to boost confidence and combat imposter syndrome.
Building habits and confidence through recognizing achievements.

Resources Mentioned in this Episode:

Focused Space (ADHD-ish code for 1 mo free + 30% off after that)

Focus Mate

Want more Risa Williams in your life?

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If you are striving to manage your ADHD tendencies, it really helps to know which one is your biggest obstacle. Is it Time Blindness, Distractibility or Procrastination? Click here to take my free quiz, “What’s Holding You Back?” to find out and get customized solutions for business and life.