Procrastination is ruining my life

[Unsurprisinglysurprising]

I have always been a procrastinator but it's getting worse and having a serious impact on my life. I have always had terrible anxiety around getting started on things. I am on ADs but, if anything, I am even less likely to get things done as there is less stress to drive me. Deadlines no longer seem to have any impact on me as no one knows what's going on or checks up on me.

My procrastination is really impacting on my livelihood and stopping me from getting out from this mess. So much needs to be done in my house on top of it all. It's like a vicious cycle.

I tried to get CBT but was only offered a useless online solution that taught me nothing new and increased my isolation and left me to fend for myself.

Could you offer some encouragement and let me check in to report on updates so I have some accountability?

I think a procrastination support thread is a good idea.... a place to hold each other accountable and swap tips and techniques for getting things done😊
Perhaps you could list some of the things that you need to get on top of?

I’ll answer your question later.😀

I found a list that I tick off helps. Once I get going it’s ok.

I'm a largely reformed procrastinator! Two things helped me. First, read the series of articles about procrastination on the whaitbutwhy website. They help explain why you procrastinate and how to try and stop it. Here's the first one: (it's also a hilarious read!)

waitbutwhy.com/2013/10/why-procrastinators-procrastinate.html

Second, I started using a bullet journal. Game changer for me. I also sometimes use a very simple app called 'Now Do This' when I have a particularly long list of stuff I need to get done.

Happy to give more details about any of those if they sound useful! Seriously- my house is (mostly ) tidier and cleaner, I never miss deadlines or forget to do stuff, and I no longer have that nagging worry/guilt at the back of my mind about things I'm supposed to have done.

I’m a procrastinator. This is what helps me, if it’s any good.
Put phone away. That’s the most important one.
Write a list and set a timer. Example - if I need to clean, I’ll set a timer for 20mins in each room and go like crazy to see how much I can get done.
A lot of my procrastination is because I want to be doing something more challenging than this current mundane task so I find audiobooks, podcasts and radio 4 helps.
I have a procrastinating friend so we often say to each other ‘I’ll text/call you at 12pm to check what you’ve got done’ so checking in here might help.
List your tasks and deadlines then report back.

The start with thinking about making a list ... only 3things allowed so write them down.
Than do them!
I used to get really overwhelmed with all the stuff that needs doing regularly. Dividing it into small manageable chunks has helped.

I've done waitbutwhy in the past and found it interesting but it didn't change my behaviour!

I'm very much a list writer but don't seem to stick to it.

I'm self employed so if I'm not out getting work and doing work I'm not earning.

Around the house I have more than what I consider to be the normal cleaning and tidying to do and have a lot of stuff I don't really need. I think tidying and getting rid of things is my main issue. I really struggle. I don't seem to scrape the surface of it so it seems insurmountable.

There are lots of DIY type jobs to be done as well.

This week is the week I really have to get on top of things. I've already written my to do list for each day. I'm completely lacking any oomph to get things started though.

I know it will sound simple but google the Pomodoro technique. I’m also self employed and sometimes get myself into a procrastination cycle that makes me feel sick.

The principle is you put a timer on for 20 mins and absolutely commit to focusing on your one chosen task for that time. When the alarm goes off you can give yourself a break for 10 mins, then set another timer for 20, rinse and repeat!

I usually find after the first or second 20 mins I’m totally in my flow and not getting side tracked. It’s often that initial getting started that’s the blocker. But if you commit to just 20 mins of total focus it takes the pressure off a big, unmanageable seeming task.

Try it!

I really like the Now Do This app for to-do lists. It seems to instill a sense of urgency in me that a paper list doesn't. I only use it when I'm pretty snowed under. Otherwise lists go in my journal. I think I'm more inclined to get on with them because they are permanently there in the journal, so I can't just screw up the list and throw it away!

You sound like me. I was just diagnosed with adhd last month (inattentive type, I’ve never been hyperactive) and I’m now on meds which are helping a little.

Not armchair diagnosing obviously! But have a read about executive function as it sounds like you might struggle with that.

Happy for a support thread

I’m sorry the therapy wasn’t helpful.

I find a timescale and realistic list helps. The more you tick off the better you feel. Also ranking tasks in order of importance. It’s so easy to tackle the small, easy things and our off the larger or unpleasant ones.

I usually have a list of things I have done. The things on to do list hardly gets completed.

Oh, yes, I am very good at procrastinating, the last minute is the best time for everything even though it stresses me out.
I had lists but they got too long and overwhelming and I couldn't prioritise. Now I have a list on my phone of things I need to do today and a list for tomorrow, further ahead is not allowed. That seems a bit more manageable but I can still spend half the day procrastinating before starting any of the things then panic about how much stuff I need to do.