Am I lazy or am I overstimulated?

Procrastination vs. Laziness: How to Tell the Difference and Manage Procrastination with ADHD

We’ve all been there — putting things off, avoiding tasks, and finding ourselves in a last-minute scramble. But how do you know if you’re actually procrastinating or just feeling lazy? And if you have ADHD, procrastination can feel like a never-ending battle. In this post, we’ll break down the differences between procrastination and laziness, and share some practical tips to help you overcome procrastination, especially if you have ADHD.

Procrastination vs. Laziness: What’s the Difference?

While procrastination and laziness can look similar from the outside, they’re not the same thing. Let’s break them down.

Procrastination

Procrastination is about delaying something you need to do, even though you know you should be doing it. Often, people procrastinate because they feel overwhelmed, fear failure, or don’t know where to start. It’s not that they don’t care — they usually care too much but feel stuck or paralysed.

Laziness

Laziness, on the other hand, is about not wanting to do anything. It’s a lack of motivation or desire to put in the effort. There’s no stress or guilt, just a preference to relax and avoid work altogether. Laziness doesn’t come from fear or overwhelm, but from a lack of drive.

Here’s a quick comparison to help you spot the difference:

Why Do People with ADHD Struggle More with Procrastination?

For people with ADHD (Attention-Deficit/Hyperactivity Disorder), procrastination is more than just putting things off. ADHD affects your ability to focus, manage time, and stay organised, making procrastination a constant challenge.

If you have ADHD, you might want to do the task but find yourself easily distracted or unsure of where to begin. You might have every intention of getting started but end up deep into something else (hello, TikTok) without even realising it.

Tips and Tricks to Overcome Procrastination (Especially for People with ADHD)

Luckily, there are some simple (and ADHD-friendly) strategies to help you fight procrastination and get things done. Let’s dive into some easy-to-follow tips:

????Break Big Tasks into Small Steps

Big projects can feel super overwhelming, right? The trick is to break them down into smaller, manageable pieces. Instead of “Write my essay,” break it into steps like “Create an outline” or “Write the first paragraph.” This way, each little win gives you a boost to keep going.

?Set a Timer (Pomodoro Method)

Using a timer helps keep your brain focused. The Pomodoro Technique is great for this — set a timer for 25 minutes to focus on one task, then take a 5-minute break. After four rounds, take a longer break. This keeps your mind sharp without burning out.

??Make a Simple To-Do List

Jot down the tasks you need to tackle in order of importance. People with ADHD often feel scattered, so keeping a simple, visible to-do list can help you stay on track. Just make sure it’s not too long!

????Create a Distraction-Free Space

ADHD brains are super sensitive to distractions. Find a quiet spot, use noise-canceling headphones, or try apps like Forest or Focus@Will that block distractions. Sometimes, even just clearing your desk can help you focus better.

??Reward Yourself

Small rewards can go a long way. After finishing a task, give yourself something to look forward to — a snack, a short walk, or an episode of your favourite show. These little rewards make finishing tasks feel extra satisfying.

??Get an Accountability Buddy

Find someone who can check in on your progress. Whether it’s a friend, family member, or co-worker, having someone hold you accountable can keep you motivated. Sometimes, just knowing someone is going to ask can help you stay focused.

??Work with Your Energy

Not everyone is a morning person, and that’s okay! Figure out when you feel most energised and focused — whether it’s the morning, afternoon, or even late at night — and tackle your toughest tasks during that time.

????Be Kind to Yourself

Procrastination happens, and that’s okay. If you slip up, don’t be too hard on yourself. Just refocus and try again. The goal isn’t to be perfect — it’s to keep making progress, little by little.

Wrapping It Up

Procrastination and laziness might seem similar, but they’re really not. If you’re procrastinating, it’s not because you don’t care — it’s likely because the task feels overwhelming or you’re struggling to focus. Laziness, on the other hand, is more about not wanting to do anything at all.

If you have ADHD, procrastination can be especially challenging, but with the right strategies — like breaking tasks into smaller steps, using timers, and rewarding yourself — you can tackle procrastination and start checking things off your list.

Remember, overcoming procrastination is a process, and it’s okay to take it one step at a time. You’ve got this!

Do you struggle with procrastination? What tips have helped you stay on track? Share your thoughts in the comments!