How To Turn Avoidance Procrastination Into Productivity

If you have ADHD, you’ve likely dealt with avoidance procrastination. This frustrating cycle involves procrastinating a task, feeling guilty or ashamed for doing so, and then avoiding it even more. 

I know… it’s maddening. Fortunately, there’s also hope, and we’re talking all about it in episode 264 of the I’m Busy Being Awesome podcast.

Inspired by a line from Mary Poppins (yes, really!), we explore actionable strategies you can use today to make your dreaded tasks more enjoyable.

Tune in now, and you’ll discover:

1. How to infuse fun into tasks to make them more approachable.
2. Strategies for when finding fun isn’t possible.
3. How to get additional support when you need it.

Ready to break that loop of avoidance procrastination? Tune into episode 264 and start taking action today!

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

How To Turn Avoidance Procrastination Into Productivity (Transcript)

Hey everybody, welcome back to the podcast! How are you? Today, we are diving into a topic that, honestly, hits home for so many of us: moving through avoidance procrastination.

What is avoidance procrastination?

We probably have a good idea and a general inkling of what it might be, but let’s actually define it.

Avoidance procrastination is essentially that cycle where we avoid a task, feel terrible about avoiding it, and then repeat that cycle over and over because of that very reason.

We feel guilty or ashamed for not doing the task because we’re beating ourselves up in our minds, thinking it shouldn’t be that hard. What’s the big deal? And then we want to avoid it even more.

We catastrophize in our minds, thinking, “Oh, it’s going to take so long, it’s so tedious, it’s so boring, it’s so hard, and I’m too slow.” All these thoughts keep creating this cycle of avoidance.

We keep creating this loop that keeps us stuck.

You know this, right? It’s not just me. We all have this. And if you’re like me, you probably also build up the task to be way worse than it actually is.

So when you finally get yourself to take action and do the thing, your brain goes, “Oh yeah, that wasn’t as bad as I thought it was going to be. Good to know.”

Breaking the Cycle of Avoidance and Procrastination

What I want to do today is talk about how we can move through this task avoidance.

How can we move through this avoidance procrastination and get to the other side? Let’s look at what we can actually do about this.

First off, let’s recognize that we often exaggerate how difficult the task is.

We build it up in our minds, making it seem insurmountable. Personally, I’ve experienced this many times. I’ll put off a task, thinking it’s going to take forever and be incredibly hard. But once I start, it’s usually not as bad as I imagined.

Inspiration from Mary Poppins

Now, this episode, of all things, was inspired by Mary Poppins. I was watching Mary Poppins the other night because we all need a good show every once in a while.

There’s a line that stood out to me from “A Spoonful of Sugar,” right at the beginning of the scene if you are familiar with the movie. The line is, “For every job that must be done, there is an element of fun!”

For every job that must be done, there is an element of fun. And I’m not going to lie, when something rhymes, it makes me even more excited! So today, we are going to incorporate this mantra from Mary Poppins into some strategies to help us move through this avoidance procrastination and take action.

Now, don’t worry. I’m not just going to tell you to turn everything into fun because sometimes it’s just not fun. But we are going to look at some ways that we can incorporate fun into many different situations. And then we’ll talk about what we can do when it’s just not fun and we need other strategies instead.

Before we do that, I want to make a disclaimer. If you’ve been listening to this for a while, you’ve probably heard me talk about the importance of really checking in with yourself and your body to ensure that what you have on your to-do list is a full-body yes.

• Are these things you genuinely want to do?
• Do you like your reasons for doing them?
• Do you genuinely want to do them or have them done?

The alternative would be a should. You think you have to, you need to, you should do it. Somebody else said you should do it, but there’s no genuine yes coming from you.

Before we dive into any of the tasks, I highly encourage you to first check in and make sure that it is a full-body yes. That doesn’t mean it will feel easy and fun when you do it. It’s a full-body yes that I want to do my taxes even though it’s not fun and doesn’t feel easy. I still genuinely want to do it because I want to be a participating member of society.

Even though it doesn’t feel super fun and easy in the moment, it is still a full-body yes. Now, there are other things where it’s just a should. Those are not the things we’re talking about here. I don’t want any shoulds on your list ever.

When we use the strategies today and talk about all the different approaches, thinking about how for every job that must be done, there is an element of fun, we are first making sure it is a full-body yes. Deal?

3 Ways To Make Tasks Fun (To Prevent Avoidance Procrastination)

1. Perspective Shift

Alright, so now let’s talk about fun and how we might incorporate fun into our tasks.

I really think there’s a lot of truth in the statement: “For every job that must be done, there is an element of fun.” I’m going to keep saying it because it is so fun. Who doesn’t love a good rhyme?

First of all, it helps us to shift our perspective. When we can actively look for a fun or enjoyable aspect within a task that we’re dreading, it can really help to shift that feeling of dread into an experience of at least curiosity, which feels way better than dread.

2. Creativity and Innovation

I also think that when we can drop into fun, it helps promote more creativity and innovation.

When we’re focused on finding fun in tasks, it encourages creativity and problem-solving, helping us discover innovative approaches that might make the task more enjoyable or easier.

Maybe we find an entirely different way to approach it. Who knows? When you bring in fun, you often increase creativity and innovation.

3. Associating Tasks with Positive Experiences

Introducing fun into tasks helps us start associating those tasks with more positive experiences.

It helps the brain start establishing a habit of approaching these projects and tasks with a more open, curious, and engaging mindset. And, when we introduce fun, it can also help reduce stress levels and feelings of overwhelm.

Thinking about tasks through the lens of lightness and fun usually brings a lighter, more playful attitude that can reduce stress and anxiety.

Practical Examples of Incorporating Fun Into Tasks

Now, what might this look like? How can we start finding the fun more often?

Games and Challenges

Beating the Clock: Set a timer for 15 minutes and see how much you can complete before the timer goes off. Once the timer is up, you’re done. Honor that time. If you set it for 15 minutes, let yourself stop if you want to.

Task Bingo: Put random tasks on a bingo board and work toward creating a bingo. Once you get a bingo, reward yourself with a prize or break.

Points System: Assign different points to tasks and work towards a certain number of points. Once you reach that number, reward yourself.

Music, Audiobooks, and Podcasts

Creating Specific Playlists: Curate playlists for different types of tasks. An upbeat playlist for cleaning, a relaxing one for journaling, a different type for organizing, and so on.

Listening to Engaging Content: Listen to an audiobook or a podcast while working on tasks. You might already be doing this if you’re listening to me while working on something else. This can make tasks more enjoyable and help you stay engaged.

Social Approaches

Task Parties with Friends: Invite friends over to work on tasks together. For example, wrapping gifts or working on taxes (even though it’s July!).

Body Doubling and Virtual Co-Working: Get together either virtually or in person to work on similar tasks at the same time. Our ADHD brains often do better with other people doing similar things as us. Having someone with you, even virtually, can be that extra support we need.

Accountability Partnerships: Pair up with someone working on a similar project and check in with each other. Celebrate each other’s achievements and progress.

Visual and Creative Approaches

Creating Vision Boards: Create vision boards with images and quotes related to your project or goal. Having that visual representation can be very motivating and supportive.

Before and After Photos: Take before and after photos for organizing and decluttering projects. Whether it’s a small declutter over an hour or a larger project like a closet or basement, seeing progress through photos can be very motivating.

These are just a handful of ways to bring in fun. I’d love to hear from you about how you bring in fun. Let me know on Instagram @imbusybeingawesome. You can post on any of the posts for this episode or drop me a DM. I’m always looking for new and innovative ways to bring in fun and delight. Please let me know how you do it!

How To Address Resistance When Fun is Hard to Find

Exploring Resistance

As I mentioned at the beginning of this episode, sometimes bringing in fun is not super easy to do. In fact, it can be quite challenging, and our brains just cannot find the fun. When that happens, the first thing we can do is explore the resistance.

One useful approach is to create a resistance journal. Set aside a couple of minutes to write about the task you’re avoiding.

Ask yourself questions like:

• What emotions come up when I think about this task?
• What specific aspects of this task feel particularly daunting or intimidating?

Keeping a journal to track how you’re feeling and any patterns that arise can provide powerful insights. This can help you understand which emotions you tend to avoid and which aspects of tasks create the most resistance for you.

Reflecting on Emotions

As you reflect on what comes up, you might find various emotions driving your avoidance:

• Fear of Failure or Success: You might worry about not performing well, making mistakes, or being judged. Conversely, you might fear the increased responsibility or expectations that come with success.
• Boredom and Lack of Variety: Tasks that are monotonous and tedious can be paralyzing. Your brain might avoid boredom at all costs.
• Uncertainty and Paralysis: Not knowing where to start or how to approach a task can create a sense of paralysis. This ambiguity about steps involved can lead to procrastination.

Practicing Self-Compassion

It’s really important to practice self-compassion. Ask yourself, why does it make perfect sense that I feel this way? Or if that feels too difficult, ask why it would make sense if someone else told you they were feeling this way in the same situation. Let your brain find an answer.

This helps shift to a more compassionate mindset. Remind yourself that avoiding tasks is a completely human response. Validate your feelings and understand that it’s okay.

Identifying and Removing Friction

Another key strategy is identifying and removing friction. Often, it can be a small piece of friction that’s getting in the way of taking action.

For example, I found that I would procrastinate going to bed because I brought my phone with me. The real friction was that I wanted to listen to an audiobook or podcast while getting ready for bed.

So, I put an Alexa in my bathroom to listen there, leaving my phone downstairs. Identifying and removing small frictions can make a big difference.

Breaking Down Tasks

Once you’ve identified the resistance and emotions, start breaking down tasks into smaller, manageable steps. Set smaller timelines and focus on smaller components. This makes tasks feel less overwhelming and more achievable.

Focusing on Future Benefits

When fun is hard to find, focus on the future benefits.

• Remember why you’re doing the task in the first place.
• Visualize how it will feel to have it completed.
• Think about the emotional impact of checking it off your list.

Consider future you – even if it’s just you tonight or you tomorrow morning – and how grateful future you will be for taking these steps now.

Check-in with your willingness to feel short-term discomfort for future benefits. Ask yourself if you’re willing to feel the discomfort of boredom or uncertainty to get to the other side. Visualizing and connecting with future benefits can provide the motivation needed to take the first step.

Overestimation of Time

One common obstacle is the overestimation of time. We often think tasks will take much longer than they actually do, creating a bigger barrier to starting.

By understanding the actual time needed, we can create a realistic picture and reduce the mental block. For example, I timed how long it takes to unload the dishwasher – less than five minutes! Timing tasks can demystify them and make them less intimidating.

Personal examples of task timing:

• Phone calls to make appointments: generally under five minutes
• Unloading the dishwasher: four minutes, 57 seconds
• Folding a load of laundry: seven minutes, seven seconds
• Paying a bill online: eight minutes (couldn’t find my password)
• Sending emails: on average, five minutes (for shorter responses)

Knowing how long tasks actually take can make it easier to plan and take that first step.

Find Support To Avoid Procrastination

Ask for Help

Now, what about when there’s no fun to be found, and none of the other strategies are working? What can we do then? That’s when it’s really important to ask for help. Bring in some support.

There are lots of different ways to do this…

You can ask for direct support from safe individuals. For instance, I often check with Ryan when I need help. When I tried to find a hair salon to do the purple color I wanted, I asked him to sit with me while I made the calls because I just couldn’t bring myself to do it alone. Having someone there who understands and supports you can make a big difference.

Similarly, one-on-one coaching and body doubling can be incredibly helpful. I’ve worked with my coach on many occasions and done one-on-one body doubling sessions. I’d tell her, “Look, I haven’t called the insurance company. I need to do this, but I’m avoiding it.” And she’d sit with me while I made the call. Sometimes, having that extra person there is all the support you need to get through the task.

Normalizing Help-Seeking

Remember, asking for help is a powerful strength. It allows room for connection and shows others it’s okay to ask for help, too. It can create a supportive space between you and the other person.

So if your brain starts thinking, “I should be able to do this myself,” remind yourself that it’s okay to need support. You have ADHD, your executive functions might be struggling, and it’s perfectly fine to lean on others.

Recap & Next Steps

To wrap things up, let’s do a quick recap of what we’ve covered today:

1. Finding Fun: We talked about different ways to incorporate fun into tasks. Whether it’s turning tasks into games, listening to music or podcasts, making tasks social, or using visual and creative approaches, there are many ways to make tasks more enjoyable.
2. Addressing Resistance: When fun is hard to find, we need to explore the resistance. Identify the emotions and daunting aspects of tasks, practice self-compassion, remove friction, break down tasks into smaller steps, focus on future benefits, and understand the actual time needed for tasks.
3. Seeking Support: When all else fails, ask for help. Seek direct support from safe individuals, use one-on-one coaching and body doubling, and normalize help-seeking as a strength.

I encourage you to try weaving in fun and seeking support for the tasks you want to accomplish. 

👉 If you want to take this work deeper and learn how to move through avoidance procrastination to take action on what matters most to you, I would love to help you. You can learn more through the link in the show notes about both my small group coaching program, “We’re Busy Being Awesome,” and one-on-one coaching.

If you know someone who would benefit from learning about avoidance procrastination, would you be a rock star and share this episode with them? You could snap a screenshot and share it on your Instagram stories, send it to them in a text message, or share it however you like. Your support in getting these tools to even more busy, awesome brains who need them is so appreciated.

Until next time, keep being awesome. I’ll talk with you soon.

Links From The Podcast

• Learn more about We’re Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
  

• Episode 199: Parallel Tasking and ADHD: How to Reduce Distractions
• Episode 204: 3 Benefits of Body Doubling for Adults with ADHD
• Episode 251: Delayed Sleep Phase Syndrome, Sleep Hygiene and ADHD
• Episode 252: Revenge Bedtime Procrastination

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