Confessions of an ADHD coach with ADHD
As an ADHD coach with ADHD, I sometimes experience procrastination on things I dread doing - like admin work! Here are a few strategies I use when that happens:
1) Observe without judgement - "Oh I see I've successfully put this thing off for a while now."
2) Use my RIEAAR framework to problem-solve. I figure out where I'm stuck. In this case it was 'Regulate.' I noticed I was asking myself to do admin during times of the day when I was either hungry (around lunch) or overly tired (end of day).Â
3) Add Accountability and Reward to the thing I'm asking myself to do. I used Focusmate.com to schedule a body doubling session for tomorrow morning (when I'm more regulated) and decided I'll put on a favorite VHS (my special interest) in the background as a reward!
4) Have self-compassion. I'm giving myself grace for not completing the admin today. I'm not beating myself up about it. Nobody died, nothing burned down, everything is okay despite the admin work waiting one more day. I feel much better equipped to tackle it tomorrow with these additional supports I've put in place for myself!
P.S. posting on social media requires a lot of 'spoons' or effort for me - so I have a tendency to procrastinate that as well. BUT - I'll report back tomorrow with an update on how things went!