r/ADHD • u/ScallionQueasy5537 • 5d ago

Questions/Advice How do I stop procrastinating?

I’ve been procrastinating cleaning my room for months now and while it isn’t exceptionally messy it’s filthy and I hate living like this. I’m so bored out of my mind and have the entire day to get off my ass and just get it done and yet for some reason I would rather spend all day lying in bed, my body aching, bored out of my mind, hating myself for being so unproductive. Usually I would have the excuse of not having time and then being exhausted once I do have the time but today there are no excuses.

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u/neuroinclusive_Liz 4d ago

If you have a trusted friend, sometimes body doubling can help. Doing only one thing or one part can help. I like to envision a clock and only clean from 12:00 to 1:00 in a room, top to bottom. Then, I come back later and do 1:00 to 2:00 until its done. Rewards like making myself a cup of coffee in between the "hours". I also gamify a lot of stuff. If I can make it a game, it will keep my interest more. Like, I might set a timer or race a friend while they body double doing something else. And, I like to break it down into small pieces. Goblin tools is a great website. It has a tool that breaks down tasks as small as you want and then can estimate how long it should take ... with a spicy meter so you can extend how long it might take for those days when its extra rough.