This presentation covers what procrastination is and where it comes from as well as tools to overcome it.

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Adult ADHD Self-Report Scale (ASRS-
v1.1) Symptom Checklist

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“Procrastination is the avoidance of doing a task that needs to be accomplished by a certain
deadline. It could be further stated as a habitual or intentional delay of starting or finishing a task
despite knowing it might have negative consequences. It is a common human experience involving
delay in everyday chores or even putting off salient tasks such as attending an appointment,
submitting a job report or academic assignment, or broaching a stressful issue with a partner.”
Wikipedia 2020

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Behaviour Biggest Challenge Solution
1. The Performer Forces themselves to shrink
the time to tackle the task –
perfectionism.
Getting started Flip the script and set a start date. When you focus
on when you're going to begin a task — and not
when you hope to end it — you'll take a
tremendous amount of pressure off of yourself.
2. The Self
deprecator
Critical inner voice, extra
hard on yourself, blaming
inaction on laziness rather
than admit they are tired.
Taking a break! Recharge, try taking a walk to give yourself space
and to begin to rebuild your energy. Give yourself
compassionate, you are only human, give yourself
the permission!
3. The
Overbooker
Fills up the calendar , saying
you are busy is avoidance. It
is your answer to everything
“I’m too busy” Easier to
blame business rather than
facing real issues.
Creating chaos to avoid
facing what you need to
face right now
Take a moment of introspection. Ask yourself what
am I really avoiding?
4. The Novelty
Seeker
Constantly coming up with
new projects to take on and
getting bored later on.
Follows latest trends – loose
time and burn out as
actions not consistent long
enough in one direction to
see results.
Completion Make it stick, literally write down ideas or projects
on sticky notes, but don’t pursue them until you
have finished the one you are currently working
on.

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14. Changing behaviourial
habits
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What feelings keep coming
up?
What thoughts are
circulating?
What are the behaviours
holding you back?
Introduce behaviourial
change now
“We can’t solve problems with the same kind of
thinking we used to create them”
Albert Einstein

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Psychological Flow captures the positive
mental state of being completely absorbed,
focused, and involved in your activities at a
certain point in time, as well as deriving
enjoyment from being engaged in that activity.
Perhaps the Flow state, colloquially termed
being ‘in the zone’, is best described by
one of the participants interviewed in the
earliest stages of ‘Flow research’
(Csikszentmihalyi and Csikszentmihalyi,
1988: 195):

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1. Clear goals that, while challenging, are still attainable
2. Strong concentration and focused attention
3. The activity is intrinsically rewarding
4. Feelings of serenity; a loss of feelings of self-consciousness
5. Timelessness; a distorted sense of time; feeling so focused on the
present that you lose track of time passing
6. Immediate feedback
7. Knowing that the task is doable; a balance between skill level and the
challenge presented
8. Feelings of personal control over the situation and the outcome
9. Lack of awareness of physical needs
10.Complete focus on the activity itself

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18. Overview of Mindfulness
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Feelings
Formations
Body
Consciousness
“Concentration is a cornerstone
of mindfulness practice. “Mind is like a net,
drawn by the needles of past and future.
“Mindfulness is not a mechanical process.
“Mindfulness is life”.
Buddha
Perceptions

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24. Finish each day and be done with it. You have done what you could.
Some blunders and absurdities no doubt crept in, forget them as soon
as you can. Tomorrow is a new day.
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28. “Putting off an easy thing makes it
hard, and putting off a hard one
makes it impossible.”
https://www.additudemag.com/slide
shows/positives-of-adhd/
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