Procrastination is a challenge many entrepreneurs face, but for those with ADHD, it can feel like an even steeper uphill battle. Stephanie Scheller, CEO and Founder of Grow Disrupt, knows this struggle all too well. In her journey of building a successful business while managing ADHD, Stephanie has discovered practical strategies to combat procrastination effectively. Here’s what she has to say about how ADHD entrepreneurs can start beating procrastination and achieving their goals.
The Science Behind ADHD and Procrastination
ADHD brains don’t regulate dopamine as efficiently as neurotypical brains. This deficiency often leads to a cycle where procrastination becomes a go-to habit. Stephanie explains that for many with ADHD, waiting until the last minute to complete a task results in a bigger dopamine reward when the task is finally done. This creates a feedback loop where the brain associates procrastination with a positive outcome, making it harder to break the cycle.
“It doesn’t make sense, but it’s how our brains work,” says Stephanie. “Our brains have learned that procrastination equals a larger reward.”
Strategies to Combat Procrastination
While completely eliminating procrastination may not be realistic, Stephanie offers several strategies that can help ADHD entrepreneurs reduce it significantly.
1. Boost Your Reward System
One of the most effective ways to combat procrastination is by finding ways to increase your dopamine reward for completing tasks earlier. Stephanie suggests setting up a system where you reward yourself for finishing tasks ahead of time.
“Give yourself a treat when you complete a task early,” she advises. “Whether it’s allowing yourself to engage in a favorite activity or enjoying a small indulgence, find a way to make finishing early just as rewarding as finishing at the last minute.”
2. Reduce Your Workload
ADHD entrepreneurs often take on too many tasks, which can lead to overwhelming feelings and, subsequently, procrastination. Stephanie recommends actively reducing the number of tasks on your plate.
“Sometimes we put too much on our plates simply because we feel like we have to,” says Stephanie. “Start saying ‘no’ more often—both to yourself and others. You’ll find that by doing less, you can actually accomplish more.”
Blocking specific chunks of time on your calendar to work on tasks can help you stay focused and avoid the temptation to procrastinate. However, Stephanie notes that it’s crucial to time block in a way that works for you.
“Instead of blocking off a huge chunk of time, which can feel daunting, start with smaller increments—maybe 15 or 30 minutes. This makes the task feel more manageable and helps you get the ball rolling.”
4. The Do Nothing Method
The Do Nothing Method, inspired by crime author Raymond Chandler, involves committing to either doing the task at hand or doing absolutely nothing for a set period. This method can be surprisingly effective in getting things done.
“Your brain will panic at the thought of doing nothing, which often spurs you into action,” Stephanie explains. “It’s a great way to trick your brain into being productive.”
5. Break Tasks Down with Goblin Tools
When procrastination strikes, it’s often because the task feels too overwhelming. Stephanie recommends using tools like goblin.tools to break down tasks into smaller, more manageable steps.
“When you break a project down into tiny, actionable tasks, it becomes much easier to tackle. This is especially helpful when you’re short on time—15 minutes can be enough to make real progress.”
6. Adjust Your Environment
Finally, creating a workspace free from distractions is crucial for staying focused. Stephanie suggests removing distractions from your environment or moving to a location that offers fewer interruptions.
“Sometimes, all it takes is a small adjustment in your surroundings to make a big difference in your productivity. Whether it’s clearing your desk, using glasses with blinders, or even creating a pillow fort, do what you need to do to minimize distractions.”
Building Momentum
Stephanie emphasizes that while you may never completely eliminate procrastination, you can significantly reduce its impact on your work. The key is to start building momentum. The more tasks you complete ahead of time, the easier it becomes to continue doing so.
“The more you get things done in advance, the more you’ll want to keep doing it,” Stephanie says. “You’ll train your brain to realize that you don’t have to procrastinate to get that dopamine reward.”
The Wrap
For ADHD entrepreneurs, procrastination is a common but conquerable challenge. By understanding the science behind it and implementing these strategies, you can start to break the cycle and achieve your goals with less stress and more satisfaction.
Ready to take control of your procrastination? Visit GrowDisrupt.com to learn more about how Stephanie Scheller and her team can help you succeed in your entrepreneurial journey.