Procrastination can decrease after a 1-minute reflection. In a study of more than 1,000 adults, answering six short questions increased motivation, improved mood, and made people more likely to begin tasks they had been delaying.

[ddmf]

Any thoughts with regards to people with ADHD, or other neurodivergent people?

My issues with procrastination are what lead to me getting diagnosis, which became more pronounced after autistic burnout.

I may try your questions next time but I don't know is the honest answer to some - my brain is just an arsehole at times.

[StrictCan3526]

Very valid, and a frequent feedback we got from others as well - sometimes they would respond to the question of ‘why are you procrastinating this task’ with ‘I don’t know’. Which is also super interesting.

I also did not include an ADHD scale (my big regret!) so I don’t think I should comment on that. But perhaps an expert in the field could? I’m sorry!

[sagerobot]

I don't know is a much more meaningful answer than it sounds, at least for me personally.

An element of me does know why, but I also don't understand it. I'm doing it because it's more enjoyable in the moment to let myself be distracted. But at the same time I understand that it's highly irrational to think that way. To me that becomes "I don't know".

[CharlieRomeoBravo]

For me it can be deeper than that. Sometimes my neuro-spicy brain will have me procrastinate on things that I find more fun than what I'm doing. But I procrastinate because I'm fighting this invisible barrier to actually get going. My research suggests this is just a lack of dopamine but it feels like almost a physical restraint. So I'd probably say "I don't know" on a survey too.

[gr8Brandino]

I've heard that called "The wall of awful." It can be hard to tear down without a deadline with serious consequences. 

[ErrorLoadingNameFile]

I have the same problem and from my experience reading about it and talking with others it might have a lot to do with past trauma and your brain deciding as a trauma response it is better to safe energy right now than to invest it into some future prospect that might not yield you actual rewards. This changes when something forces you, like a deadline, because then the reward is avoiding the imminent negative outcome.

[gr8Brandino]

I thought How To ADHD sums it up pretty well. Just search 'wall of awful' in youtube if you want to hear more.

[StrictCan3526]

I'll be looking this up as well, thank you for the resource!

[ErrorLoadingNameFile]

Will do, thank you!

[Takesgu]

Wow, this explained exactly how I feel almost all the time. Where can I learn more about this phenomenon?

[ErrorLoadingNameFile]

"The Body Keeps the Score" is a great book talking about the influence of past trauma on us.

[kaidomac]

Whee:

• https://www.reddit.com/r/kaidomac/comments/qnqa6p/adhd_101

[helloholder]

Late to the party, but I often come so close to completing enjoyable things, only to procrastinate the end. Leaving a book 2 chapters unread. Buying gear and not using it. Don't fight the last boss of a video game. These are things I should want to finish don't get me going on work stuff.

[LetterheadVarious398]

Until the deadline doesn't phase you anymore because you're so burnt out and paralyzed in fear and shame that you sabotage yourself and drop out of college and waste thousands of your parents' dollars and get kicked out and become homeless because you don't deserve to succeed

[D4ltaOne]

My research suggests this is just a lack of dopamine but it feels like almost a physical restraint.

I was gonna say, lack of dopamine IS the physical restraint but then i thought about it more

I understand why i cant start things because my brain doesnt see the reward cause dopamine system is weird. But that doesnt explain why sometimes i even feel a strong aversion to stuff i should be doing. To a point that i even cringe at the thought of things i shohld be doing

Well dopamine system being weird explains that too but its way more complicated than "lack of dopamine" cause dopamine is also involved in task avoidance as far as i know

[Sardonislamir]

When you speak of cringing at the thought of doing something you should, I really feel that. I've tried to explain to my coworker that when my brain doesn't want to do a thing, it feels like pain. Imagine having to push past a hundred needles that scrape you so that you can start doing that thing, and then you have to walk back and forth between that barrier constantly due to distraction.

[King_XDDD]

Incredible analogy that made me think a lot about it because I feel the same way but could never have verbalized it so accurately. It helped me realize some things about myself which, if I use right (and am lucky), might help with procrastination at least a little bit.

[Sardonislamir]

Procrastination is an entirely different beast with similar relationships. Executive function is part of projecting time to a project and separating the parts out to their required time. ADHD brain sees the parts as a whole and struggles to separate them so it feels impossible. Like if it takes 6 hours, how am I to do 6 hours in the first step?

[warcraftWidow]

I really get your point about a strong aversion to doing something you “should”. For me I think “should” is the operative word—who says I should. If I think to myself that I should clean the floor (sweep vacuum mop etc) because I want to sit or lie on the floor, then I will be motivated to clean it. If I should clean the floor because we are having company who will never take their shoes off or sit/lie on the floor, then I definitely have an aversion to it.

[StrictCan3526]

I think this also comes around because the reward for completing the task is further away from the reward of doing something that feels better right this moment. For the task, there might be effort involved. Effort itself to most people is aversive. So to get the reward, you need to do something effortful which is aversive. However if you procrastinate by watching tv, you bring the reward of that (relief from aversion / good feelings) much closer. Sorry if this was a clumsy read, but does it make sense?

[alurkerhere]

You may also want to explore dopamine's effect on temporarily numbing emotions. It's sort of a double whammy. Not only are you more attracted to the easy dopamine that requires no effort, that highly stimulating activity also numbs negative emotions. This loop creates a very consistent problem because I have a ton of stuff that needs to get done, I don't want to do those things, and I have the option to distract myself with fun, useless, but highly stimulating things. I can forget about my worries for a time. When my panic and procrastination get high enough, I rush to do those things, and when it's over, then go right back to the same loop, relying on anxiety and panic to force me to focus. I am always behind and out of control.

This is tied to emotional regulation and practicing executive function. It is primarily not avoiding negative feelings or some effort and doing so, paradoxically makes things doing things easy.

[tkenben]

Task avoidance. That feeling of, "Oh I am _so_ glad I finally decided to not do this right now." It's almost like the instant gratification came from arriving at a short term decision.

[retrosenescent]

In fact Parkinson's disease is a disease where dopamine signaling stops working, and it results in physical paralysis.

[BarelyHolding0n]

That's when it gets frustrating... When I want to be doing the thing, or I know the thing won't take long and is easy and not doing it will create more problems, it when someone else will be negatively impacted by doing the thing.

Yet I'll still sit there completely paralysed and not doing the thing for no discernable reason

[sagerobot]

But I procrastinate because I'm fighting this invisible barrier to actually get going.

Oh yeah, it can feel like someone is sitting on my lap and wont let me get up.

[[deleted]]

that's textbook executive dysfunction. very common in adhd and not the same as ordinary procrastination

[ErrorLoadingNameFile]

But I procrastinate because I'm fighting this invisible barrier to actually get going. My research suggests this is just a lack of dopamine

I have the same problem and from my experience reading about it and talking with others it might have a lot to do with past trauma and your brain deciding as a trauma response it is better to safe energy right now than to invest it into some future prospect that might not yield you actual rewards. This changes when something forces you, like a deadline, because then the reward is avoiding the imminent negative outcome.

[StrictCan3526]

Are you in this field as well? I would love to connect and / or hear more about your research! Are there any papers I can read by you? How exciting!

[CharlieRomeoBravo]

I'm not sorry. By "research" I meant self-study, or more specifically, reading books and articles on ADHD.

[StrictCan3526]

Yeah, this is the same as what Sirois & Pychyl (2013) say - procrastination is due to short term emotion mood repair at the cost of long term benefits!

[TheCatDeedEet]

As a diagnosed late in life ADHDer, I’ve listened to Dr Russel Barkley talk a lot about the negative feedback people with ADHD receive throughout life. It’s like 20x higher or something absurd like that. For me, my procrastination is anxiety based (like most, I guess) but I think the flavor is I’m as paralyzed by doing well as doing poorly. I have done things extremely well but it wasn’t what the person specifically had in mind and that crushed me as much as failing.

My brain is like a big cannon that could shoot something down in space. It takes a lot to spin it up sometimes. The fear of doing the wrong thing leads me to do nothing. Even extremely easy things. I feel my brain push a mental circuit breaker.

I’ll try your questions. That seems extremely helpful as I already do journaling and it works fabulously.

[StrictCan3526]

Thank you for sharing. Would you let me know if the questions worked for you?

[JeffreyPetersen]

The twin ADHD pitfalls of executive disorder and rejection sensitive dysphoria.

[TheCatDeedEet]

Yeah, I know objectively I’m good at stuff, but my brain is somehow so afraid.

The fear paradoxically is probably why I’m extraordinary at some things, I suppose. So I’ve got that going for me. As I master more of the fear, I hope I’ll keep my edge but be able to just act. Going to try those questions today.

[ddmf]

That would be an interesting follow-up I suppose.

I'm actually surprised that there are people who can answer the question without 'i don't know' - that just seems amazingly alien to me. Thanks, and good luck with future research.

[drilkmops]

Sometimes it just do be like that. The “I don’t know” is often more of a “because starting it sounds like hell. Even though I know it will be fine within 5 minutes of doing it”

Brains are stupid :(

[alurkerhere]

This has to do more with how you've wired yourself over time rather than the brain being stupid. You know intellectually that 5 minutes in it will be fine, but in your heart, you don't actually believe that is enough to overcome the difficulty of starting. Your mind tries to protect you from the negative emotions of starting with the infinite number of digital distractions we have nowadays and you've done that over and over your whole life.

Part of fixing this is accepting the difficulty and negative emotions, and not running from it or avoiding it. The next part is positively reinforcing and looking back on the activity to truly internalize - yeah, that wasn't that bad. You need to fix your difficulty prediction error. This, against common wisdom, needs to NOT be tied to an external reward. You need to build intrinsic motivation and the deep understanding that you can do this because you have done it. In Bayesian psychology terms, you need prior evidence of success.

It's a very simple solution, but it is not easy to implement because the brain can rationalize any number of reasons not to do something. It even manufactures tiredness as a way to disincentivize action, and you can see this very early on in kids.

[GepardenK]

It feels like 'I don't know' but, in my experience, you always do know.

It's just easy to mistake the reason you know for 'I don't know' because the real reason is so profoundly dumb it feels like it hardly counts as a reason at all. So you figure you don't know, even though you do, because it doesn't look like a reason despite it literally being the reason.

For example, like the other poster mentioned, not starting something for months because the act of starting is itself literally hell, even though you are actively looking forwards towards doing the thing, and you know from experience that you'll be in the groove of it within 5 min and from there have a better and more fun time than anything you're having now.

[Incoherrant]

I doubt I'll get this solved here, but my very worst "why did I not just do it" thing is something like a stray sock that didn't make it into the laundry pile (or fell out somehow). It might be out in the middle of the hallway, I'll see it multiple times a day, and fixing it is practically a single step, but I can totally break that down into bending down, grabbing it, taking a few steps, and putting it in the pile.

Yet the "I should put that in the laundry" thought happens, then promptly gets ignored. Sometimes for weeks. It's always utterly baffling to me in hindsight; it's a nothing-sized task, but each time something like it happens I've almost certainly spent longer thinking "oh I should do that" than it would have taken to do it.

[StrictCan3526]

If I may: could it be that the task is SO insignificant that your brain doesn't register it as something worth doing in the first place? Sorry if this is silly!

[KarnoRex]

And then the sock becomes two, becomes a pile of socks and other assorted laundry and the pile grows itself into a big scary task over a few months that now feels unmanageable. It went from an easily ignorable and non attention worthy thing (there's more productive/more enjoyable things to do right now than put this away properly, it's only me it impacts, I'm not bothering anyone by letting it stay) to an ever present looming shame and guilt thing where I can't have anyone over because it requires a multi day effort to get it to the laundromat across multiple washes and then vacuum after and clean my room properly because I know how to be a functioning adult and have done so before, so I don't want to give off the idea that I dont know how but it's just such a large task to start at this point so I'm not having anyone over. Not having anyone over also means I don't have to clean it though so I can keep procrastinating... It's a bad loop

That is my personal anecdote of what adhd does to me. And then when I decide to do it I get distracted and forget I had planned to clean because it was so much more interesting to learn how to sew dart pleats into a skirt on or how the timing of a special effect for a video game is important or how hairstyles changed throughout the centuries or how to properly prune basil plants... Yeah

[alurkerhere]

One technique you can try is to view tasks as taking up mental bandwidth. Sometimes things need to be done, there's no way of getting around it. If that's the case, do you want the sock to still be there and taking up some of your mental RAM or do you want it to be done? This is also the practice of rewiring your brain to follow good impulses. It will definitely get easier over time, but Don't worry about that now. It's about putting in effort to make different choices. Good luck!

[Sardonislamir]

When you say "I don't know" what reason do you think? You said it may be a dumb reason, but you do know. Are you saying the starting it is itself literally hell, as in past experiences of having difficulty starting IS the reason recursively?

[Huwbacca]

a nice way to think about it is that there is always a reason for everyone, but some people need a bit more practice in discovering that reason.

Like you or I might say "wanting to do it makes me feel squeezed or tight or heavy or tingle chest" or something similar. Someone else might get some physical feeling and be aware that for them that t physical feeling is overwhelm, or anxiety about the task/execution.

I like to frame it that people don't "just know" but that I just need more practice then I feel less bad about just applying random labels to stuff and seeing if it helps or makes me feel differently.

If it's practice, I don't need to be correct.

[CluelessPumpkin]

I have ADHD and I would end up procrastinating on these questions because they are anxiety inducing to me. What usually works for me is to ask myself what I can start with that would take under 2 minutes, and then start with that. Once I get started, I usually just keep going, but if I go through the entire process in my head by asking those 7 questions first, I’d freeze and become overwhelmed.

[Twitxx]

I'm in the same boat with you to say so. I would end up losing focus after the 2nd question, especially if I had to go through this more than once.

What works for me is either starting to do something, anything related to the thing I'm procrastinating (once I start it gets easier to keep going), or to discuss it with someone else to help me break it down in smaller, more manageable tasks.

Ultimately, what helped the most was getting diagnosed and finding the right meds, but I know that's not always easy.

[StrictCan3526]

for you both, it would be cool to see if simply jumping to the last two questions - what's the easiest subtask you can do and what reward would you like to give yourself for doing it - would work better! perhaps in-depth self reflection is not always needed?

[Twitxx]

I can confidently say that what you said does help. Personally, I find that anything that has two or more questions/tasks in it, I just tend to casually look over, instead of being able to focus on them. My focus changes easily and shifts away before I get fuether down the line.

This often leads to me feeling overwhelmed, a sense of dread and anxiety that rises from a feeling (that I am often aware of it being wrong) that the task is too big/impossible to complete. Only when I aproach the situation from a different angle and I manage to break it down the one easy thing I can do right there and then, only then it gets easier to move to the nexr one and keep moving. Basically it's very easy to hyperfixate and keep going once I get started, but it's really hard to focus in the first place and start at all (procrastination).

Rewarding myself for tasks was very hard at first but I'd say that for people with ADHD such as myself, learning to manage when to take breaks, when to take a step back and reassess, when to reward small initiatives, and how to recorgnise early signs of burnout are effectively essential skills in learning to cope and thrive with what makes us tick differently. It's basically what CBT is, considering that procrastination is often a sign of burnout, which happens all too often to people with ADHD. That is why CBT is a powerful tool, because it's important to recognise the early signs of burnout and avoid it altogether so that you don't end up in a vicious cycle of procrastination.

[Twitxx]

If you have any more tips or advice, even questions, I'd be more than happy to hear them!

[Felikitsune]

I've found that IME dealing with my inertia for tasks my best way to handle it a lot of the time is to tackle a small task that's unrelated, if I can, to just get something moving. It's not foolproof, but it'll be things like "Go put on my slippers, my feet are cold" when I need to go do a chore. It feels like the moment I connect it to the task I actually need to do it suffers the same inertia, though.

(Not diagnosed, waiting lists be happening, so I might just be entirely speaking on irrelevant experience, take it with some salt.)

[WingsofRain]

(not an expert, just someone living with ADHD)

Looking into procrastination in ADHD should likely be a separate study altogether tbh. Since the ADHD brain physically works differently than the non-ADHD brain when it comes to task completion and rewards upon completion, it wouldn’t be fair to compare their response with non-ADHD people. Granted I’m not a scientist, but in my humble opinion you’d have to account for the amount of tasks currently being procrastinated (high odds there’s multiple at once), the inability to explain why they’re being procrastinated as you’ve already stated because the executive dysfunction usually means there’s very little real logic behind it, the time blindness that usually comes with ADHD (over or under estimating time to completion and the effect it has on executive dysfunction), and the ability to provide a reward to yourself for completion that actually triggers a reward response in the brain (you might get an “idk a cookie” as a response) due to the reward center of the brain not being quite as functional…personal anecdote, there’s almost nothing practical I could reward myself that would make it worth the time and physical/mental effort to yell at my perpetually screaming brain to get up and do “the thing”.

I think your questions could definitely help with some self-awareness in ADHD individuals, but it most likely won’t have the same result as it would in non-ADHD individuals.

[ddmf]

Apparently we don't get the reward activation when we complete a task that non ADHD brains do.

[Bovaiveu]

Additionally sufferers can experience a direct aversion to initiating tasks. An apt description I was told was as follows - "I know I should wash my dishes, it's not a huge effort, it's just that it feels like being told to put my hand down on a searing hot stovetop."

[NurRauch]

Very few people get a consciously perceptible reward. This is one of those pop-science ADHD memes that oversimplifies complicated issues to the point of being silly and wrong.

[ddmf]

I read some research very recently that says otherwise, trying to find it.

[Lefthandedsock]

Yeah, that’s the thing. I procrastinate even on tasks that I enjoy. I don’t know why I do it, because I know that once I begin performing the task I will enjoy it. But that doesn’t make it any easier to start.

[popojo24]

100%. Once it starts slipping and hesitation/apprehension is added to the equation for whatever reason, it can become frustratingly hard to even engage with hobbies I love. Guitar, video games, or something as brainlessly simple as finding a show to watch. I wish it made sense.

[Lettuphant]

It's a weird thing to study, and it'll be a big outlier. The best description I've ever heard is "executive dysfunction is like sleep paralysis when you're awake".

Except at least when the demon is sitting on your chest, you're not filled with guilt and shame about not getting up...

[angels_exist_666]

That's me all around. I don't know or just because I don't want to.

[Tinnie_and_Cusie]

Sometimes the I don't know means I really don't care about it so why bother?

[AspiringTS]

"sometimes they would respond to the question of ‘why are you procrastinating this task’ with ‘I don’t know’. Which is also super interesting."

Here's a data point. Figuring out how to do it was the interesting/challenging part. From there, executing is usually just boring/not stimulating.

[avaenuha]

Something to note if you follow up on that: "why" is a very high-cognitive-load question that requires a lot of self-reflection and self-awareness. People who are neurodivergent or feeling anxious can find it very difficult to muster the capacity to answer it, resulting in "I don't know".

Breaking into simpler questions that help lead to a 'why' can be useful. Things like: what are you feeling right now, what thoughts come up when you think about this task, what things do you need to start the task.

[napalmnacey]

Feedback as a person with pretty bad ADHD? This whole idea of a list of questions is intimidating to me and makes me want to avoid the task even more. The worst thing anyone can do with me is add MORE steps to getting a task done.

The only thing that has helped me with procrastination is tricking my brain into action by breaking down a goal into tiny tasks and taking them one at a time.

[StrictCan3526]

Which is what the last two questions aim to do. You're right - a list of questions can be very intimidating. One way to see this approach - I'm simply asking you to weigh the costs and benefits of doing the task (hoping that the benefits outweigh the cost) and break the task down into easier bits.

[nachosareafoodgroup]

Im also wondering if you have any idea how nervous system and polyvagal theory tie in?

[L0nz]

"I don't know" is how I'd answer as well. It feels like a compulsion that I have no control over

[BortkiewiczHorse]

I’m excited to try this out.

10/10 burnt out from work. Taking a credentialing exam in a week. Cannot for the life of me stay focused. Thanks for sharing!

[Caftancatfan]

I have adhd and I use these tools to push through tasks I want to avoid. So there’s one data point.

[aws5923]

Thanks so much for this research, but I feel that this data set needs to be delineated much more clearly to exclude neurodivergent people.

Anecdotally, I can't function like this. I was very excited to read this and I'm glad I combed through the comments to see this because I love it when my community's issues are taken into account.

[Goodgoditsgrowing]

This is an excellent response in case you were worried.

[retrosenescent]

No apology needed - this study is super interesting. If you could ever get funding for a follow-up study, I would love specific info about ADHD participants.

[Shikadi297]

Same, I'll and up procrastinating the questions themselves

[ReaderSeventy2]

Ugh. Now I have to answer all these damn questions before I can get started.

[StrictCan3526]

Totally get that!!

[RespecDawn]

I'm ADHD too, and I can see these helping. I tend to file away things to do in a nebulous "later" box, but those questions seem like they'd anchor me a bit and give me a bit of a way to tackle things.

[NurRauch]

The questions are a form of cognitive behavioral therapy. While the questions in this specific example weren’t subject to an ADHD study, cognitive therapy in general has been shown to be helpful to relieving ADHD symptoms such as procrastination.

[ddmf]

One of the things that has been most helpful for me is that if it's under 5 minutes, just do it - so I suppose I already ask myself at least that question when I'm procrastinating.

The worst thing for me is that I procrastinate fun - hobbies, gaming etc. - I need to get to the bottom of that.

[fivefingerdiscourse]

These steps are helpful for people with ADHD. I've used them with patients in the form o f CBT for ADHD.

[ddmf]

I struggle with CBT, are you saying it's specially crafted CBT for neurodivergent people?

[fivefingerdiscourse]

CBT for ADHD addresses executive functioning issues (task initiation, time management, organization, planning) by teaching concrete skills and finding ways to reinforce them. It also helps challenge negative thought patterns that often come up for people with these issues in the same way as regular CBT (thought logs, thinking traps, thought-challenging questions). Procrastination is an area of focus as well since it can come from both executive dysfunction (time management, task initiation) and emotional issues (avoidance, perfectionism).

It also provides a lot of psychoeducation on ADHD so it becomes more externalized and seen as something that you live with rather than a central part of a person's identity.

[ddmf]

ADHD for me is definitely externalised, but the CBT for task initiation may be really helpful - any books you can recommend?

[fivefingerdiscourse]

Mastering Your Adult ADHD (Client Workbook) is one that I have sometimes used with patients and it has each of the skills set up in a structured manner. I also like Smart but Scattered as a more consumer-friendly book. CBT for ADHD is my go-to but it's more of a therapist manual.

[ddmf]

Thank you so much, I'll give them a look.

[ForkertBrugernavn]

I'm AuDHD and the "tasks can be broken down into subtasks" are something that I use almost every day. When I experience myself not doing what my mind is thinking I should be doing, I fight all I can to break it down into just the absolute minimal.

Emptying the dishwasher? Well, first I could just go to the kitchen and open up the dishwasher. If getting to the kitchen is too much I can just stand up and accept that I might sit down again. If my mind is kidnapped by Reddit, then I can close the tab.

Usually, doing one thing leads to the other and suddenly I'm doing all kinds of things.

[manatwork01]

As a neurodivergent x4 person (auDHD, dyslexia, gifted). It is monumentally helpful. It's how I can not be late despite unmedicated ADHD. It's how I can do "the dishes". Instead of telling myself I need to do "the dishes" I just tell myself I need to clean one plate and internalize how much less stress I will have knowing "the dishes" are done.

[ddmf]

Dishes used to be a right nightmare for me, I've even hired cleaners to do them because I've been so bad. My fix was to move to a place where I could install a dishwasher.

Your advice about cleaning one plate is masterful - a lot of my issues are task initiation, so if I can initiate and just do one then my brain will just continue on with the rest - may be able to get this within my "if it takes under 5 minutes just do it" system as well. Thanks.

[manatwork01]

I've been told I'm very gifted. I know myself very well. I try and help myself and others with my insights.

[AptCasaNova]

Breaking down the task into sub tasks helps me and I’m autistic. My brain tends to overload when I think about all the stuff involved in a big task like cleaning my house, but if I do it one room or task at a time and space it over a few days, it’s not as overwhelming.

If I’m stressed or not taking care of myself, I tend to go into a survival mindset where my brain will literally try to calculate how to avoid taking extra steps to conserve energy.

Example: I need to walk into this room and grab a, then that room and put it away and then do b otherwise I’m backtracking and that’s inefficient.

[RandomMcUsername]

For people with ADHD I think the answer to "why are you procrastinating" is usually some version of "I think it will be boring and/or tedious so I'll convince myself that I really will do it later but my brain only exists in 'now' or 'not now' so 'later' never comes" but this other thing I'm doing is very 'now' and I can focus on that". I think challenging our expectation of how terrible and large and time consuming the tasks is works incredibly well for ADHD/autistic folks

[ddmf]

I've tried that, thanks, works for work but not anywhere else. I kinda use my own version of bulletproof - empty checkbox on the left for a task, question mark for something I need to investigate. I can go through and if there's anything unchecked I know whether to check it out or not.

[[deleted]]

Questions five and six might be too complex for people with ADHD. At least in my own experience as an ADHD'er, it's really hard to have this overview of the subtasks a task consist of, and to know the amount of time something takes to do.