June 12, 2024 • 7 mins
In todays episode we discuss the "not now but later" beast that many of us fall victim to....Procrastination!! Well talk about why this may be happening and ways to get stuff done.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
So you don't fall into the trapthat I did where I was just like
(00:04):
one more, one more, um, so setan alarm for five minutes.
Hey guys, welcome back toLanding Imperfect.
I hope you're having an awesomeweek.
Today I want to talk to youabout ADHD and procrastination.
And procrastination is such afreaking party pooper, right?
Um, I know that's right becauseI deal with that or I have
(00:27):
definitely dealt with that many,many times in my life.
So some of the things that wecan think about is, um, reasons
why we procrastinate.
And it all kind of boils down toa few key things in the ADHD
brain.
So imagine your brain's focuscenter as a spotlight.
In a typical brain, thespotlight, the spotlight shines
(00:50):
brightly on the task at hand,but in an ADHD brain, the
spotlight might be more like adisco ball.
So it's shining from one shinyidea to the next.
This might make it Hard to stayengaged with single tasks for an
extended period.
And then the emotionalrollercoaster.
(01:11):
So starting tasks can triggeranxiety for a lot of people,
especially if we're worriedabout not doing it perfectly.
And perfectionism, my gosh, thatone is, that's tough, right?
So if we're worried about doingthings perfectly, then It's
gonna be really hard to startsomething new and there's so
(01:33):
much stress and anxiety that'sengulfed in that.
So think of it like approachinga roller coaster, the excitement
of the ride might beovershadowed by the fear of the
climb.
So there's a couple things thatwe can do to help manage some of
these procrastinating behaviors,habits that we have established.
(01:54):
And one of the things is justfive minutes trick.
Sometimes getting started is thehardest part.
So challenge yourself to work ona task for just five minutes.
Often those five minutes turninto 10.
And then 15.
And before you know it, you'remaking some real progress.
You can think of it like you'redipping your toe into the pool.
So once you're in, it's not sobad, right?
(02:16):
And then the next thing youcould try is the reward yourself
before you even start hack.
A lot of times we think aboutrewarding ourselves after the
tasks end.
Task has been completed.
Someone who has ADHD reallyneeds that dopamine to get them
started, like that dopamine hit,to really kind of motivate them
into doing something.
(02:36):
So our brains are craving thatdopamine reward.
So trick them into giving it upto you first upfront.
Right.
So set you up.
set up a fun reward before youstart the task.
It could be watching a funny catvideo or playing a quick game.
This pre rewards your brain foreven attempting the task.
(02:58):
So it's making it more enticing.
Something that I have done is Iplay this little game.
It's like a matching game on myphone.
So what you could do, let's sayit's, it's something similar to
what, what I do.
So this is what I do.
So before I have to dosomething, I, I was like, okay,
well, let me just play this gamefor a little bit, and then I'm
gonna tackle the task that Ihave to do.
(03:21):
And I always, and it makes, itbrings me so much joy.
I will say this, though.
I, when I first started doingthat, I also got locked into the
game because the dopamine hitwas just so intense and I was
really enjoying it so I waslike, ah, just one more, just
one more, just one more second.
Playing so many games until likean hour passed and then I'm
like, crap, like, oh my gosh, Igotta get my work done.
(03:45):
So I started setting a timer andI was more intentional about
this.
So whether it's five minutes, 10minutes, whatever.
I mean, this exercise is fiveminutes, so you could set it.
You could start by setting itfor five minutes.
So you don't fall into the trapthat I did where I was just like
one more, one more, um, so setan alarm for five minutes.
And then once.
the alarm goes off, then jumpinto your task.
(04:07):
But I think that would behelpful.
It's been helpful for me, so Ihope it's helpful for you.
And then number three is theAccountability, buddy power up.
So we all need a little externalmotivation sometimes.
So you can find a friend, afamily member, or even an online
accountability group to shareyour goals and your progress
with.
Knowing someone's watching canbe a powerful motivator to kick
(04:28):
procrastination to the curb.
So the, the event that I hadjust went to in Atlanta, if
you're not familiar with that,like if you haven't listened to
previous episodes, I went tothis Build Your Brand Live event
in Atlanta, and it was, I wassurrounded by a bunch of
entrepreneurs and everyone'skind of starting their business
or they've established theirbusiness, but they're just
(04:49):
trying to network at this eventand there were incredible
speakers that were there.
So the idea was, um, the ideawas to.
network with these people,right?
And to follow up with them afterthe event.
So I can, I'm someone who, thefollow up is not my strong suit,
(05:10):
so I have to be very intentionalabout that.
But before we left, there were afew of us who were setting up a
time to meet after the event,after the event, the event.
Oh my gosh, I'm like stutteringso much.
After the event.
So we ended up meeting, I thinkit was Wednesday.
So a few days after the eventhad been held.
(05:31):
So they were my accountabilitypeople.
So what we're doing is everyother Wednesday, we're meeting
in the evening and we're, we'redoing something like the three
C's.
So something that you'recommitted to doing.
for the next two weeks,something that's challenging
you.
And honestly, I can't evenremember the third C at this
point, like right now, but therewas something else.
The whole point is that when youhave someone that's holding you
(05:53):
accountable, like I wrote downthe things that I'm doing until
I meet them next week.
And I shared that with them andthis, I mean, it, it already
propels you forward.
Like you start to do the thingsthat you wouldn't really
necessarily do or things thatit's easier to get out of if no
one's holding you to it orasking you, Hey, how's it going?
(06:14):
Are you showing up?
Are you doing the things, youknow, so it can be really
helpful to have accountabilityon your side.
So find your people that couldbe helpful.
Um, and just like, I always say,be kind to yourself because it's
a work in progress, you know?
So sometimes you're just goingto procrastinate and that's
(06:35):
okay.
We all have our days, but we'remaking progress.
So try some of these things andif it's helpful, I'd love if you
connected with me too onInstagram.
Uh, that's where I'm mostly at.
So pretty active over there.
If you would like to share anyof these things that you've
tried, or if you have tried someof these things and they don't
work for you, um, connect withme.
(06:57):
On Instagram and we can kind ofchat back and forth and see if
we can figure out something thatcould be more helpful for you,
but I would love to hear fromyou and I hope that you have a
beautiful week and I'll see younext week.
Thank you so much for joining meon this episode of landing
imperfect.
I truly appreciate you being apart of this community and
sharing this journey with me.
(07:17):
If you do want to connectfurther, then don't hesitate to
follow me on Instagram at Jendot Lander.
I would love to hear yourthoughts, any questions or any
stories that you want to share.
So, DME there, I also have awebsite.
It's a landing and perfectwebsite where I share a blog
post about my podcast, and thenyou can join my email list.
I have a PDF that providesanxiety and stress management
(07:38):
tools that you can.
And use as well when you join myemail list.
So check it out.
My website will be linked in myshow notes.
So don't hesitate to reach
So you don't fall into the trapthat I did where I was just like
(00:04):
one more, one more, um, so setan alarm for five minutes.
Hey guys, welcome back toLanding Imperfect.
I hope you're having an awesomeweek.
Today I want to talk to youabout ADHD and procrastination.
And procrastination is such afreaking party pooper, right?
Um, I know that's right becauseI deal with that or I have
(00:27):
definitely dealt with that many,many times in my life.
So some of the things that wecan think about is, um, reasons
why we procrastinate.
And it all kind of boils down toa few key things in the ADHD
brain.
So imagine your brain's focuscenter as a spotlight.
In a typical brain, thespotlight, the spotlight shines
(00:50):
brightly on the task at hand,but in an ADHD brain, the
spotlight might be more like adisco ball.
So it's shining from one shinyidea to the next.
This might make it Hard to stayengaged with single tasks for an
extended period.
And then the emotionalrollercoaster.
(01:11):
So starting tasks can triggeranxiety for a lot of people,
especially if we're worriedabout not doing it perfectly.
And perfectionism, my gosh, thatone is, that's tough, right?
So if we're worried about doingthings perfectly, then It's
gonna be really hard to startsomething new and there's so
(01:33):
much stress and anxiety that'sengulfed in that.
So think of it like approachinga roller coaster, the excitement
of the ride might beovershadowed by the fear of the
climb.
So there's a couple things thatwe can do to help manage some of
these procrastinating behaviors,habits that we have established.
(01:54):
And one of the things is justfive minutes trick.
Sometimes getting started is thehardest part.
So challenge yourself to work ona task for just five minutes.
Often those five minutes turninto 10.
And then 15.
And before you know it, you'remaking some real progress.
You can think of it like you'redipping your toe into the pool.
So once you're in, it's not sobad, right?
(02:16):
And then the next thing youcould try is the reward yourself
before you even start hack.
A lot of times we think aboutrewarding ourselves after the
tasks end.
Task has been completed.
Someone who has ADHD reallyneeds that dopamine to get them
started, like that dopamine hit,to really kind of motivate them
into doing something.
(02:36):
So our brains are craving thatdopamine reward.
So trick them into giving it upto you first upfront.
Right.
So set you up.
set up a fun reward before youstart the task.
It could be watching a funny catvideo or playing a quick game.
This pre rewards your brain foreven attempting the task.
(02:58):
So it's making it more enticing.
Something that I have done is Iplay this little game.
It's like a matching game on myphone.
So what you could do, let's sayit's, it's something similar to
what, what I do.
So this is what I do.
So before I have to dosomething, I, I was like, okay,
well, let me just play this gamefor a little bit, and then I'm
gonna tackle the task that Ihave to do.
(03:21):
And I always, and it makes, itbrings me so much joy.
I will say this, though.
I, when I first started doingthat, I also got locked into the
game because the dopamine hitwas just so intense and I was
really enjoying it so I waslike, ah, just one more, just
one more, just one more second.
Playing so many games until likean hour passed and then I'm
like, crap, like, oh my gosh, Igotta get my work done.
(03:45):
So I started setting a timer andI was more intentional about
this.
So whether it's five minutes, 10minutes, whatever.
I mean, this exercise is fiveminutes, so you could set it.
You could start by setting itfor five minutes.
So you don't fall into the trapthat I did where I was just like
one more, one more, um, so setan alarm for five minutes.
And then once.
the alarm goes off, then jumpinto your task.
(04:07):
But I think that would behelpful.
It's been helpful for me, so Ihope it's helpful for you.
And then number three is theAccountability, buddy power up.
So we all need a little externalmotivation sometimes.
So you can find a friend, afamily member, or even an online
accountability group to shareyour goals and your progress
with.
Knowing someone's watching canbe a powerful motivator to kick
(04:28):
procrastination to the curb.
So the, the event that I hadjust went to in Atlanta, if
you're not familiar with that,like if you haven't listened to
previous episodes, I went tothis Build Your Brand Live event
in Atlanta, and it was, I wassurrounded by a bunch of
entrepreneurs and everyone'skind of starting their business
or they've established theirbusiness, but they're just
(04:49):
trying to network at this eventand there were incredible
speakers that were there.
So the idea was, um, the ideawas to.
network with these people,right?
And to follow up with them afterthe event.
So I can, I'm someone who, thefollow up is not my strong suit,
(05:10):
so I have to be very intentionalabout that.
But before we left, there were afew of us who were setting up a
time to meet after the event,after the event, the event.
Oh my gosh, I'm like stutteringso much.
After the event.
So we ended up meeting, I thinkit was Wednesday.
So a few days after the eventhad been held.
(05:31):
So they were my accountabilitypeople.
So what we're doing is everyother Wednesday, we're meeting
in the evening and we're, we'redoing something like the three
C's.
So something that you'recommitted to doing.
for the next two weeks,something that's challenging
you.
And honestly, I can't evenremember the third C at this
point, like right now, but therewas something else.
The whole point is that when youhave someone that's holding you
(05:53):
accountable, like I wrote downthe things that I'm doing until
I meet them next week.
And I shared that with them andthis, I mean, it, it already
propels you forward.
Like you start to do the thingsthat you wouldn't really
necessarily do or things thatit's easier to get out of if no
one's holding you to it orasking you, Hey, how's it going?
(06:14):
Are you showing up?
Are you doing the things, youknow, so it can be really
helpful to have accountabilityon your side.
So find your people that couldbe helpful.
Um, and just like, I always say,be kind to yourself because it's
a work in progress, you know?
So sometimes you're just goingto procrastinate and that's
(06:35):
okay.
We all have our days, but we'remaking progress.
So try some of these things andif it's helpful, I'd love if you
connected with me too onInstagram.
Uh, that's where I'm mostly at.
So pretty active over there.
If you would like to share anyof these things that you've
tried, or if you have tried someof these things and they don't
work for you, um, connect withme.
(06:57):
On Instagram and we can kind ofchat back and forth and see if
we can figure out something thatcould be more helpful for you,
but I would love to hear fromyou and I hope that you have a
beautiful week and I'll see younext week.
Thank you so much for joining meon this episode of landing
imperfect.
I truly appreciate you being apart of this community and
sharing this journey with me.
(07:17):
If you do want to connectfurther, then don't hesitate to
follow me on Instagram at Jendot Lander.
I would love to hear yourthoughts, any questions or any
stories that you want to share.
So, DME there, I also have awebsite.
It's a landing and perfectwebsite where I share a blog
post about my podcast, and thenyou can join my email list.
I have a PDF that providesanxiety and stress management
(07:38):
tools that you can.
And use as well when you join myemail list.
So check it out.
My website will be linked in myshow notes.
So don't hesitate to reach
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