03 May Science-Backed Procrastination Strategies for Adults with ADHD
Brooklyn Letters
1139 Prospect Avenue, Brooklyn
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We would highly recommend Ally! Our son always asks about her, so very thankful to Brooklyn Letters for introducing us.
~ Emily, mom of Brooklyn 2 year old -
Nicole has been an amazing therapist!! She played a tremendous role in our daughter’s speech progress and overall development. She has come such a long way and we are so happy with the therapy she received!
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I cannot express how grateful and rewarding my experience with Brooklyn Letters has been. Her tutor Ms. Daria is so knowledgeable, amazing, kind and awesome. My daughter has made so much progress in Literacy and Math and it's all … More thanks to Ms. Daria. I know my daughter is sad that she can no longer work with Ms. Daria, as she looked forward to their sessions every week. Thank you again!
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Excellent services, caring therapists.
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Christina was absolutely wonderful. She went out of her way to win my son over and it worked. He looked forward to her visits and his speech improved so much under her care. She was super flexible and it’s clear she truly cares. We adore … More Christina and we’re going to miss her. Almost sad he improved so much! She’s simply amazing and we can’t say enough how great she is. I would recommend her services to anyone and everyone, without hesitation. Thank you so much for connecting us with her!
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We could not be happier with the services Valerie provided! She is very thoughtful and knowledgeable and provided significant guidance to support our daughter's speech development outside of our scheduled sessions. She established … More a great working relationship with her, and she will definitely be missed! Your business model is amazing and it was an absolute pleasure working with Valerie. I've referred your organization and Valerie to the Executive Director of our daughter's school and friends/colleagues who are in need of speech therapy services.
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We cannot say enough good things about Effie, the ASL teacher, who was so engaged and effective with our 2 year old daughter from the very first session! Effie gladly included our whole family in the sessions! Her expertise and fantastic … More personality gave our daughter a way to communicate that she was so desperately seeking. The coordinators at Brooklyn Letters were so helpful and communicative…I would highly recommend their services!
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The company is great with outstanding customer service. They keep my horses protected. I have recommended them to other horses trainers as well that are going to get service early next year. Very professional an honest too. Respectfully … More submitted Christopher
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Ron and Ken did a fantastic job with our security system today. Installed everything very quick. Both of them were very polite and asked us throughout if the installation met our needs. Simply fantastic!
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I called Cornerstone Protection to get a Security system at a relatives out of state property, within a week it was installed! The installers worked with the client to help understand her new system and she was happy! Our relative said … More they were courteous, professional and patient! I highly recommend Cornerstone Protection for all of your security needs!
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Had blink cameras; Car was broken into multiple times so I called CornerStone & they were able to install multiple cameras very quickly & for a reasonable price. I am so happy with the app & getting alerts that are not superfluous, … More like they were with Blink. Highly recommend CornerStone & the tech Ronnie.
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Ron and Ken are great guys to work with.
Both were very knowledgeable and got our system back up and running.
Thanks to both for a job well done... -
Samantha Dalmas was fantastic! We saw her for a feeding therapy evaluation and while she doesn’t think my daughter needs more feeding therapy sessions at this time, but she gave me lots of tips to try. If my daughter's doctors want … More to see more progress at her next appointment, I wouldn’t hesitate to reach out to Samantha again.
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Amazing assistance provided by Shannon today on my security system. I’m so grateful for your prompt, efficient, professional, and courteous service. Put me down as a customer for life!
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One of the most painless experiences I've had. They came on time and was over the moon professional with still keeping a level of personability to it. The gentleman also went out of his way to say that my husband and Mines business … More was appreciated. Which is actually rare to be appreciated by such a great company. So thank you and we look forward to continuing services with this company.
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I am so happy we decided to go with cornerstone. They were quick and efficient. Shannon and the installer we very friendly. We got a lot of equipment and it was still within our budget. 10/10 would definitely recommend! Thank you
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Love the customer service and Shanon and his team go above and beyond for my restaurant. Couldn't of asked for a better security system and level of service that his team provides.
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I have been using Cornerstone Protection service for over 5 years and I'm really happy with the service and state-of-the-art equipments and it's futures are so much in advance and friendly, I highly recommend Cornerstone Protection … More Service any and all business that need a security protection days and nights specially after business hours(Cornerstone Protection is perfect solution for your business). Owner of Cornerstone Protection is proactive with their customers and their equipments. Good experienced with Cornerstone Protection!!!
Kanu Patel -
We had a very positive experience with Alissa as a tutor for our pod of 5th grade boys from January - June 2020. She cared a lot about the boys and worked hard to create meaningful activities for them. The pod experience was invaluable … More for all of our families during a difficult year and we were so grateful to have found this partnership! We also want to appreciate Craig for helping to match us with a tutor on very short notice after we had cycled through a few folks who were not able to see the commitment through. Thanks for sticking with us!
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Dusty was the exact person we needed to help our child finish out the school year. So grateful to him for the way he steadily encouraged her and helped her stay on track and organized. He is flexible, responsive to our needs/schedule as … More a family, and a delight to be with. We are also thankful that Craig at Themba Tutors really "gets it" and partnered us with such a wonderful tutor who was a great fit for our girl.
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My child worked with Gillian D virtually for math enrichment. She is an excellent teacher. She took time to understand my child's specific learning style and provided tools that would be engaging. She was kind and empathetic- really … More made it her goal to connect with my child and build trust and rapport. My child started the school year with confidence and without the typically "brain-drain" that occurs over the summer, thanks to Gillian.
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I am going into my second year as a Themba tutor. I have met so many great individuals while working for this company. Craig and the rest of the Themba team do such an excellent job picking and choosing Themba tutors that suit each client's … More individual needs! I look forward to meeting new tutors and clients in the 2021-2022 school year!
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Our son started in a new high school, 100% remote, and was really struggling with Latin and Physics. I found Themba Tudors online and had an initial call with Craig, who was very knowledgeable, responsive, and found 2 amazing tutors for … More us. Both the Latin and the physics tutors were fantastic, connected with my son really well and helped him go from 'failing' grade to 'honors'! I will for sure continue using (and recommending!) Themba Tutors. Thank you, C, K, and W!
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Brian is a fantastic executive functioning coach. Super helpful, flexible with hours, and tailored the experience to our needs.
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Giulia Mercuri is a great Italian tutor! She was very responsive and accessible. Giulia put a ton of effort into preparing for each session and really helped our son with test preparation and projects. We are grateful that she was able … More to help, especially since our son did not receive any live teaching during COVID. We are happy that she was referred to us!
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As an adult student diagnosed with a learning disability during grad school, I knew I needed help dealing with my Master's program's demanding workload. I was seriously considering dropping out when I was referred to Themba Tutors. … More I was paired up with a wonderful tutor, Julie, who was a total lifesaver. I learned many techniques that I can utilize in the future as I embark on the next phase of my career.
I can wholeheartedly say after working with Themba for two years that I would not have finished my program without this organization. And I am so thankful I selected them. -
We were introduced to a wonderful tutor: Mcedwyn. He and our son, a freshman in college, worked well together. As a result, our son’s grades significantly improved. The tutor taught our son subject content and various methods to effectively … More study for quizzes and exams. Our son was also taught time management and organization. My son’s experience with the tutor made the first year of college a less intimidating experience.
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We have been with our tutor, Cailin Schiller, for two years, from 5th - 7th grade. She started as an executive functioning tutor with my daughter. From the start, she demonstrated a depth of expertise and a selective use of techniques skillfully … More adapted to my daughter’s ADHD and Math disability. Cailin made Math accessible and understandable to her in a way that even her teachers had not been able to do. She differentiated reading, writing and math tasks and assignments to tailor them to my daughter’s unique learning differences. Not only did it have an effect on her grades and her work efficiency, but she finally could do her work with less anxiety. Even my daughter’s teachers used Cailin’s guidance to modify their work with her. But most importantly, she became my daughter’s favorite resource. I can’t say how invaluable Cailin has been to my daughter’s progress and well-being. I’d recommend her a million times over. She is a gem.
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Victoria is a superb tutor. She helped my high school age daughter with her writing. Victoria's skills as a tutor, as well as her sense of humor and her engaging personality went a long way with my daughter.
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Themba Tutors provided a leaning specialist that was a perfect fit for my daughter. I told them what we were looking for and they delivered. Our tutor is responsive and flexible and makes it easy for my daughter to reach out to her own … More her own, which gives her an added sense of responsibility over her learning. As a therapist myself, I now regularly recommend Themba to my patients. A much needed and well provided service to the community!!
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The tutors at Themba are fantastic! Caitlyn McNeill helped our son academically, but also with getting organized in every subject, which he so desperately needed. She offered great advice and useful strategies that helped our son become … More a more successful student. We are using Themba tutors again this year for our daughter. We're so happy to have been referred to them!
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I'm so glad we were referred to Themba Tutors. After a great initial conversation to learn our needs, we were connected with an excellent tutor, Felicia, who is helping our high school daughter learn better organizational and executive … More skills. Highly recommended.
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We had a wonderful experience with our tutor Micaela. She helped our son not only academically but at every level. We will be forever grateful to have her in our lives.
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The tutors at Themba are fantastic! Caitlyn McNeill helped our son academically, but also with getting organized in every subject, which he so desperately needed. She offered great advice and useful strategies that helped our son become … More a more successful student. We are using Themba tutors again this year for our daughter. We're so happy to have been referred to them!
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Paul Smith at Themba has been an exceptional tutor for my son, both in terms of teaching the subject matter and teaching how best to approach the process of learning math and executing assignments. We feel very fortunate to be working with … More Paul.
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We were very lucky to have found Edwouine Swift, my son's therapist through Themba Tutors. Thomas is 12 years old, and it is extremely difficult to get him to write. Edwouine just works her magic with him, he adores her and is so … More eager to follow her guidance. I have no doubt she will be a positive driving force in his academic future.
🧠 PROCRASTINATION-PROOFING YOUR DAY:
ADHD Brain Strategies for Adults Battling Avoidance, Distractions, and Missed Deadlines
Why the ADHD Brain Struggles with Deadlines, Distractions, and Daily Tasks
You’ve got the list, the planner, the good intentions—and yet… it’s 4 p.m., and that task still sits untouched.
If this rings true, you’re likely someone with ADHD, and you’re far from alone. Procrastination isn’t just laziness or poor time management—it’s often rooted in ADHD symptoms tied to executive functioning challenges like initiation, impulsivity, hyperactivity, and poor attention regulation.
As a psychiatrist (Dr. Scott Shapiro) and a team of ADHD coaches (Themba Tutors), we help individuals with ADHD escape this cycle using research-backed, practical strategies that work with—not against—the ADHD brain.
ADHD Symptoms and the Science Behind Procrastination
What Is Procrastination?
Procrastination is the voluntary delay of an intended task despite expecting negative outcomes (Rozental & Carlbring, 2014). In people with ADHD, procrastination is intensified by:
- Prospective Memory and Procrastination (Altgassen et al., 2019)
- Time blindness Wang, C.-C., & Chiou, W.-B. (2020). Effort and the planning fallacy: Greater required effort reduces perceived temporal distance and mitigates optimistic time predictions. Educational Psychology, 41(10), 1178–1195.
- Poor initiation of everyday tasks
- Adult ADHD (Ramsay, 2021)
- Dopamine dysregulation David, S. (2024, March 2). Procrastination and dopamine: Rewire your brain for better productivity. Proactivity Lab.
- Low sense of urgency until the deadline hits
These factors relate to symptoms of inattention, impulsivity, and the struggle to maintain focus—hallmarks of ADHD.
The ADHD Brain vs. the Clock: Why Deadlines Don’t Motivate (Until the Last Minute)
Time blindness makes deadlines feel either irrelevant or crushing. People with ADHD often struggle to create a realistic plan for task completion, especially when there’s no clear or immediate consequence.
The Link Between Distractions and Missed Deadlines
Distractions fuel the cycle of delay. Whether it’s a phone notification or a random thought, these interruptions sidetrack progress, disrupt focus, and lead to chronic procrastination.
The Relation Between Procrastination, Attention, and Executive Dysfunction
There’s a clear relation between procrastination and poor executive functioning—especially in ADHD. It affects planning, attention shifting, and task initiation. This dysfunction turns even small things into major barriers.
Why ADHD Turns Productivity Into a Habit Loop of Avoidance
Avoidance becomes a habit over time. The brain learns to associate tasks with discomfort. Rewiring this habit requires structure, rewards, and the willingness to build consistency, even when motivation is low.
Breaking the Procrastination Cycle in the ADHD Brain
Common Loop: Task ➝ Avoidance ➝ Guilt ➝ Stress ➝ More Avoidance
This loop is common in adults with ADHD and is often misinterpreted as laziness. In reality, it’s the ADHD struggle—difficulty starting, finishing, or even choosing the task at hand, especially important tasks or projects with a distant or unclear deadline.
Rozental & Carlbring (2014): “Stress, worry, and feelings of guilt are common among those who procrastinate recurrently… Procrastination is associated with avoidance behavior.”
Procrastination Styles, Goals, and the Reward Loop
- The Perfectionist – Can’t start until conditions are perfect. Tied to rigid goals and fear of failure.
- The Avoider – Freezes when faced with certain tasks, especially those that trigger anxiety.
- The Dopamine-Chaser – Waits for that last-minute rush to trigger a motivation spike from the dopamine menu.
- The Busy Avoider – Stays in motion with small tasks to avoid meaningful ones.
These styles reflect common signs of ADHD and distort the relationship between procrastination and productivity. Understanding your pattern is the first step in ending clutter, disorder, regaining control, mindfulness and applying effective strategies.
When Is Procrastination Helpful?
Sometimes, procrastination on certain tasks can serve as creative incubation (Oguchi et al., 2023). But when it becomes chronic—especially for someone with ADHD—it leads to burnout, missed deadlines, and frustration.
🧠 Neurological Insight Freedom. (2023, June 8): Procrastination often activates the brain’s reward system in dysfunctional ways. The absence of a structured reward or deadline can make tasks feel meaningless until urgency kicks in.
🔧 Dopamine Menu Tactics: 5 ADHD-Friendly Tools to Get Stuff Done
Here are five science-backed, practical strategies that help people with ADHD overcome procrastination and stay focused:
1. 🗓️ Time Blocking with a Specific Time and Alarms
Divide the day into clear blocks. Use alarms or a timer to mark transition points. This combats time blindness and provides structure around tasks and goals. Hapday (2025, April 11)
2. 🎧 Dopamine Pairing
Pair boring activities with dopamine-boosting elements (music, snacks, movement). This hacks the dopamine menu to boost task engagement. (Cherrier et al., 2023)
3. 👯♂️ Body Doubling
Having someone else nearby (physically or virtually) increases focus and reduces distraction (Rozental & Carlbring, 2014). It’s a powerful tactic for adults with ADHD struggling to start or maintain attention on everyday tasks.
4. 🎮 Gamify It
Apps like Habitica or Forest use positive reinforcement to make progress feel rewarding. This helps rewire your brain’s link between effort and achievement.straction. It’s a powerful tactic for adults with ADHD struggling to start or maintain attention on everyday tasks.
5. ⏱️ The Five-Minute Rule
Tell yourself to do just five minutes. Starting shrinks the mental size of a big task. This tactic works especially well for large tasks that feel overwhelming.
Coaching, Therapy, or ADHD Medication—What Works Best?
Different ADHD treatments work for different individuals. Here’s a breakdown of key supports:
- 🧑🏫 ADHD Coaching (Themba Tutors): Helps with everyday executive functioning, from task initiation to managing large projects or certain deadlines.
- 🧠 Cognitive Behavioral Therapy (Dr. Shapiro): Targets underlying thought distortions, emotional avoidance, and reward processing (Ramsay, 2021)
- 💊 ADHD Medication: Improves focus, lowers impulsivity, and reduces the mental effort required to engage with tasks. It can help break the cycle of procrastination.
Final Thought: A Guide to Getting Free from ADHD Procrastination
You’re not broken. You’re not lazy. The ADHD brain just works differently—and with the right strategies, structure, and support, you can meet your goals and reclaim control.
These tips for ADHD are not one-size-fits-all—but they’re a solid starting point.
Whether you’re working on finishing tasks, meeting a certain deadline, or managing multiple activities, you can train your brain to shift from avoidance to action. Use this guide as your roadmap.
📍 Take the first step—set a timer, pick one small task, and give yourself a reward. That’s how change begins.
If you need to work with a psychiatrist for procrastination, you can reach out to Dr. Scott.
Free Consultation!
Call: (917) 382-8641, Text: (833) 565-2370
Email: [email protected]
(We respond to email right away!)
Craig Selinger
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