Procrastivity is a common trait in individuals with Attention Deficit Hyperactivity Disorder (ADHD). 

A combination of “procrastinate” and “activity,” the term “procrastivity”  describes a fight common among people with ADHD who are always busy but never seem to make headway on life’s important goals. At its root is an implementation problem: the individual knows what they need to do, but they won’t or can’t do it, so they keep occupied with more palatable but less critical tasks.

Procrastivity refers to the tendency to delay or put off tasks, often leading to decreased productivity and increased stress.

Prevalence in approximately 75-90% of individuals with ADHD experience procrastination.

Procrastivity can especially affect people with attention deficit disorder (ADHD or ADD), as the disorder, at its core, is a struggle with executive functions and self-regulation. 

Completing everyday tasks and learning how to prioritize is often more difficult for people with ADHD compared to their neurotypical peers — and all that backup effectively creates a breeding ground for procrastivity.

Why do some tasks that would be otherwise avoided suddenly become more appealing in the face of higher-priority to-do items? And can the ADHD mind be trained to steer clear of this?

How does cognitive behaviour therapy or CBT play a role in making this situation better?

Cognitive behavioural therapy — a type of brain training — has been shown to help patients manage their ADHD symptoms and improve functioning. CBT as an ADHD therapy aims in part to reframe the often negative perceptions patients with ADHD have of themselves — a result of living the ADHD experience in a neurotypical world — by providing coping strategies, tools to manage negative expectations and emotions, and analysis of behavioural patterns that interfere with the strategies.

Cognitive Strategies

1. Identifying and challenging negative thoughts: Recognizing and reframing unhelpful beliefs (e.g., "I'll never finish this") that contribute to procrastination.

2. Cognitive restructuring: Replacing negative self-talk with constructive, realistic thoughts (e.g., "I can break this down into manageable tasks").

3. Goal-setting: Establishing specific, achievable objectives to enhance motivation.

Behavioural Strategies

1. Task segmentation: Breaking down large tasks into smaller, manageable chunks.

2. Scheduling: Creating a schedule with dedicated time slots for tasks.

3. Time management: Implementing techniques like the Pomodoro Technique (25 minutes of work + 5 minutes of break).

4. Reward system: Setting small rewards for completing tasks.

5. Environmental modifications: Minimizing distractions (e.g., turning off notifications).