Emotional Avoidance in ADHD

Why 'Procrastination' is often 'Emotional Regulation': Avoiding the pain of boredom, fear, and shame.

Procrastination is Not a Time Management Issue

Scientists tell us that Procrastination is Emotional Regulation.

You aren't delaying the work because you "don't have time." You are delaying the work because Thinking about the work makes you feel bad. You avoid the discomfort of a "Hard" task by scrolling on your phone. The phone gives you a "Quick Shield of Dopamine" against the "Arrow of Dread."

The Way Out: Don't try to manage your "Time." Manage your Emotion. 1. Acknowledge the Feeling: *"I am avoiding the taxes because I'm afraid of being confused."* Naming it takes 50% of the power away. 2. The 'Messy' Permission: Give yourself permission to do the task badly. If the goal is "Do it perfectly," the fear is high. If the goal is "Just make a mess," the fear is low.