Crush Procrastination + Overwhelm With These Practical Strategies

Summary

In this video, ADHD coach Caren Mill addresses the challenges of overwhelm and procrastination faced by adults diagnosed with ADHD later in life. She explains how feelings of overwhelm arise from a disconnect between tasks and perceived resources, often leading to procrastination. Caren offers practical strategies, such as time management techniques and creating a personalized productivity system, to help viewers gain control over their schedules. By understanding the difference between tasks and projects and implementing structured planning, individuals can reduce procrastination and cultivate a more productive and fulfilling life.

Takeaways

• 😀 Overwhelm often results from having too many tasks relative to perceived time, energy, and resources.
• 😀 Procrastination is frequently linked to overwhelm and is a common challenge for those with ADHD.
• 😀 Emotional regulation and self-regulation are crucial for managing feelings of overwhelm and procrastination.
• 😀 Understanding the root causes of procrastination can help individuals develop better coping strategies.
• 😀 It's important to externalize time management, using tools like alarms and reminders to stay on track.
• 😀 Developing time management skills involves creating awareness of how long daily tasks actually take.
• 😀 Weekly planning routines can enhance productivity and help individuals prioritize tasks effectively.
• 😀 Recognizing the difference between tasks and projects can alleviate feelings of overwhelm.
• 😀 Using a consistent productivity tool or system can help individuals maintain structure and accountability.
• 😀 Making planning enjoyable by incorporating personal preferences can improve adherence to productivity routines.

Q & A

What are the two main feelings addressed in the video related to ADHD?

The video primarily addresses feelings of overwhelm and procrastination.

How is overwhelm defined in the context of ADHD?

Overwhelm is defined as having a to-do list or task that exceeds one's perceived time, energy, and resources to complete it.

What is a common consequence of feeling overwhelmed for individuals with ADHD?

A common consequence is procrastination, as individuals may struggle to start tasks due to feelings of being overwhelmed.

Why do people with ADHD tend to procrastinate, according to the speaker?

Procrastination may stem from difficulties with self-regulation, low interest in tasks, or the overwhelming nature of larger projects.

What strategy does the speaker suggest for managing procrastination?

The speaker recommends identifying the specific reasons behind procrastination, such as not knowing where to start or lacking sufficient dopamine.

What is 'body doubling' and how can it help with productivity?

Body doubling is the practice of working alongside others, often through virtual means like Flow Club, which can provide accountability and structure.

What is one key method suggested for improving time management skills?

The speaker suggests writing down daily activities and estimating how long each takes, to better understand time allocation.

What role does emotional regulation play in managing overwhelm and procrastination?

Emotional regulation is crucial as it helps individuals manage their feelings and behaviors when faced with overwhelming tasks or procrastination.

How should individuals with ADHD approach building a productivity system?

They should establish a consistent rhythm for planning, check their plans regularly, and choose tools that fit their specific needs.

What can individuals do to differentiate between tasks and projects?

They can break down larger tasks into smaller, actionable steps, making it easier to manage and less overwhelming.