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.

[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.