Why do ADHDers Procrastinate?
Some people procrastinate because they’re uncomfortable with their options. But for many ADHDers it’s challenging just to start a task. And seeing it through is tricky too. Task initiation is harder for ADHDers on a neurological level.
What is the “Go State”?
The “go state” is the moment your brain switches from intending to do something to taking action.
Our brain decides whether to take action by weighing “go” against “no-go”. If the benefits of getting started outweigh not taking action, then we go ahead.
There is a certain threshold that we need to achieve within our brains to get this “go state”. And delaying or avoiding often wins if it’s a boring task.
For example, picking up my keys is a simple act that doesn’t need a lot of motivation. But starting a business or filing your taxes needs a whole lot more. There’s a huge amount of energy that goes into it, and the payoff is in the distant future.
It’s Not Laziness, It’s Dopamine
ADHD brains naturally have lower dopamine – although in reality, it’s more complicated than that; dopamine is cleared too quickly, dopamine receptors are under-responsive, dopamine release may be delayed and our brains don’t release dopamine with long-term projects. Dopamine dysregulation would be a little closer to the truth.
But it’s a key reason why stimulant medication works. They increase the levels of neurotransmitters like dopamine and norepinephrine in our brains.
It’s really important to mention that procrastination for ADHDers doesn’t mean you’re lazy. You just have less dopamine naturally. It’s a brain chemical challenge.
People with neurotypical brains decide to do something and their brains use dopamine to push the level of motivation past a certain threshold. It’s easier for them to get to the “go state”.
With ADHD brains there’s less dopamine available in the first place. We don’t get to the threshold. And therefore we don’t take action.
That’s especially true if it’s something mundane or boring. Then there’s even less dopamine available, and even less motivation.
The Upsides of Dopamine Dysregulation in ADHD
Having naturally dopamine dysregulation isn’t all bad.
ADHDers are driven to be more creative and look for novelty. We keep pushing the envelope and trying new things. And that’s what makes us exceptional entrepreneurs.
Where other people might give up, we’re willing to experiment with crazy new solutions no one has tried before. We’re great innovators because we need that extra stimulation to get more dopamine and get things done.
ADHD-Friendly Procrastination Hacks
So what does this mean for ADHD entrepreneurs? Here’s two simple ways to beat procrastination according to neuroscience:
- Give yourself more dopamine
Let’s take a quick real-life example. Sometimes when I need to cook I just don’t feel like it. Maybe it’s a recipe I’ve made a million times before. Or maybe I’m just not in the mood.
I’ll whack on some 80s music and BOOM.
Why do I do that? It’s something I can sing along to that gives me a boost.
I’m not thinking about cooking any more. I’m gallivanting about on a sunny Greek island belting out Mamma Mia at the top of my lungs…
I forget that I’m doing something boring.
- Reduce the threshold to get to the “go state”
Another option is to make it easier to get to “go” by breaking down big jobs into micro tasks.
Or in other words, remove the massive mountain and replace it with a series of tiny hills. Getting over the first little hill gives you a burst of momentum to tackle the next, and the next, and the next.
And before you know it, you’ve arrived at your destination.
Working With Your ADHD as an Entrepreneur
Having ADHD as an entrepreneur doesn’t mean you’re lazy or broken. It just means your brain operates a bit differently. And often that’s a really good thing, especially when it comes to being creative and seeing alternative solutions.
When you learn how to work with your ADHD, everything gets easier. Working with a coach who understands ADHD can help you build systems and solutions that actually work for you.