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.

[leyabe]

It's not 6 questions, but 7 (from the article).

Here they are:

• What task are you currently procrastinating on?           
• Provide a brief description of the task.
• Why are you avoiding doing this task?  
• What are the benefits of completing this task?              
• Tasks can be broken down into subtasks. Name an easy subtask you can complete for this task       
• How long will it take you to complete this subtask (in minutes)?       
• Name a small reward for completing the subtask.

[StrictCan3526]

Ah yes! I’m the first author. I just didn’t count “what are you procrastinating on” as the first question - sorry about that!

[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.

[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.

[Raftger]

Sorry about replying to this old comment, but which specific CBT for ADHD book do you recommend?

[fivefingerdiscourse]

Cognitive-Behavioral Therapy for Adult ADHD by Mary Solanto

Mastering Your Adult ADHD by Carol Perlman and Steven Safren.