Most people with Attention Deficit Hyperactivity Disorder (ADHD) deal with task avoidance. The laundry that piles up. The work project you started, then stopped, then started, then forgot about, etc. The reason for task avoidance lies deep within the ADHD brain itself rather than being due to a personal failing. However, task avoidance is often a daily headache for most ADHD people, leaving them beating themselves up, desperate for ADHD productivity hacks that work. Luckily, there are psychologically proven tools that can help decrease procrastination and increase task completion.
Create Realistic Goals and Small Action Steps
ADHD brains often feel stressed by larger tasks. The intense overwhelm leads to avoidance. However, the stress will decrease if you set a realistic goal. For example, finish writing the introduction page by the end of today. After the goal is set, create tasks (research the topic, write an opening paragraph, etc.). The more small tasks you complete, the more motivated your ADHD brain will become.
Identify Emotional Roadblocks
Did you know task avoidance is often emotional? This is because emotional regulation is an executive-functioning skill that is a challenge for ADHD brains. Learn to be aware of what emotion is causing avoidance. Are you feeling worried about the 
quality of your work? Are you angry or burned out?
Remove Distractions
Get your workspace ready to go. Do you need a white-noise machine? Or noise-canceling headphones? What about your location? Do you honestly work better at home or in the office? Do you need to rent a shared workspace? Get realistic about how distracting your literal workspace is for you.
Set Deadlines
ADHD people often say, “If someone sets the deadline for me, then I can usually deliver.” However, it’s when there is no deadline that you might have an issue. This is where either asking someone else to give you a deadline or scheduling one in a calendar for yourself can be helpful.
Externalizing
Sometimes you need to get things out of your head. Many ADHD people benefit from writing out their plans and ideas. This is because working memory impairments within the ADHD brain make it difficult to brainstorm internally. Rather 
putting pen to paper can help you organize your thoughts and remember your ideas.
Task avoidance is part of life with ADHD, but you can still get things done. The key to implementing strategies is to practice them and adapt them to your unique situation. No two lives with ADHD are alike, which means an entrepreneur will struggle in different ways than a college student. So it’s important to weave ADHD productivity hacks into your life in a way that makes sense for you. Remember that small steps toward your goals still mean progress.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to shut down when feeling stuck. ADHD-focused therapy can help you unlock your energy and get things done. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone
- Meet with one of our caring therapists.
- Stop avoiding. Start getting unstuck.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, or depression counseling for ADHD . You can also view our blog for more resources and helpful info.
