4 years of ADHD procrastination on a simple project – over

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If you’re currently staring at a task you need to do (or really want to do) but just can’t seem to start, you’re in the right place. Because guess what? I’ve been there too. In fact, I’m going to share a real-life example of how I tackled a project I’ve been putting off for years. Yes, years!

The Project That Time Forgot

Let me introduce you to a project I’ve been procrastinating on for four years now – applying for an Irish passport. That’s right, I started it four years ago! It all began when the pandemic hit, and suddenly my desire to travel went from a 2 to a 17 on the scale of “things I desperately want to do but can’t.”

At the time, I was in full-on hyperfocus mode about moving to Portugal. The dream was to retire there and live our best lives on the coast. Getting an Irish passport would give me access not just to Ireland but to the whole EU. Sounds great, right?But here’s where it gets interesting (and oh-so-relatable for us ADHDers).

As 2020 rolled into 2021, my hyperfocus shifted. Suddenly, I was all about RVs. I went from dreaming of Portuguese beaches to binge-watching videos about van life. And just like that, my passport project started gathering dust.

Fast forward to 2024, and here we are. The passport? Still not done. But my husband and I have been talking about slow travel through Europe, and he’s been gently reminding me about that passport application. So, I decided to use this as an opportunity to share my process for finally getting things done.

The ADHD Struggle is Real

Before we dive into how I tackled this project, let’s talk about why it’s so hard for us to get things done in the first place. When I work with clients who are struggling to start tasks, the first question I always ask is: Do you really want to do it?

This is crucial because, for those of us with ADHD, our brains are wired differently. We often struggle with low dopamine levels, which makes it incredibly hard to start tasks we’re not excited about. Dopamine is that feel-good neurotransmitter that helps us initiate actions, follow through, and feel satisfied when we complete something.

In my case, I realized that while I didn’t want to go through the process of filling out the application, I did want the end result – the passport. My desire for the outcome exceeded my aversion to the process.

The Problem with To-Do Lists

Here’s where I went wrong (and maybe you have too). I put “apply for Irish passport” on my to-do list. Every. Single. Day.The problem? Applying for a passport isn’t a task – it’s a project. When my ADHD brain saw that on my list, it couldn’t even begin to process where to start. Result? Instant overwhelm and creative excuses for why I couldn’t do it “right now.”

Breaking It Down: My Step-by-Step Approach

So, how did I finally break this cycle? Here’s my step-by-step approach that you can apply to any project you’ve been putting off:

1. Recognize It’s a Project, Not a Task

The first step was acknowledging that this wasn’t a simple to-do item. It was a multi-step project that needed breaking down.

2. Create Accountability

I decided to make a video about the process. This created external accountability and gave me a reason to finally start.

3. Set Realistic Expectations

Instead of trying to do it all at once, I promised myself I’d figure out the steps and try to complete just the first couple.

4. Start Fresh

I scrapped my old application from 2020. Things change, and starting fresh allowed me to approach it with a clear mind.

5. Research and List-Making

I went to the Irish Passport website and made a list of everything I needed. This included things like a witness, photographs, and my birth certificate.

6. Break It Down Further

I took that list and added each item as an individual task in my to-do list. This made it feel much less overwhelming.

7. Start with the Fun Stuff

I decided to start the online application process first, even though gathering documents was technically the first step. Why? Because it sounded more interesting to my brain.

8. Create Breadcrumbs

As I worked through the application, I made sure to leave myself clear notes about what to do next. These “breadcrumbs” are crucial for when you come back to a project after stepping away.

9. Celebrate Small Wins

I found a few documents I needed and felt a sense of accomplishment. This motivated me to keep going.

10. Set a Flexible Timeline

I realized this project could potentially be done by the end of the week. Setting a loose timeline gave me something to aim for without adding pressure.

Key Takeaways for Crushing ADHD Procrastination

1. Question Your Motivation: Always ask yourself if you really want to do the thing. If not, can you delegate or eliminate it?
2. Break Projects into Tasks: Don’t put entire projects on your to-do list. Break them down into manageable steps.
3. Create External Accountability: Find a way to make yourself accountable, whether it’s telling a friend, making a public commitment, or, in my case, creating content about it.
4. Start with What Interests You: If part of the project seems more appealing, start there. Getting started is often the hardest part.
5. Leave Breadcrumbs: Always leave yourself clear notes about where to pick up next time. This reduces the activation energy needed to restart.
6. Celebrate Small Wins: Acknowledge every bit of progress. This helps build momentum and motivation.
7. Be Flexible: Set loose timelines, but be kind to yourself if things take longer than expected.

The Power of Getting Started

By the end of this process, I had not only made significant progress on my passport application but also created a video that might help others. More importantly, I reinforced the identity of being someone who can start and finish things, rather than someone who always leaves things incomplete.Remember, the goal isn’t perfection. It’s progress. Every step forward, no matter how small, is a victory when you’re dealing with ADHD.

So, take a look at that project you’ve been putting off. Can you apply these steps to finally get it done?I hope sharing my experience has been helpful. If you’re struggling with getting things done, know that you’re not alone. We’re all figuring this out together, one task (or project) at a time.Until next time, keep celebrating those wins, big and small. You’ve got this!