ADHD-friendly Ways to Outsmart Procrastination

Is procrastination constantly stalling your business momentum? In this episode of the ADHD-ish podcast, host Diann Wingert dives into why neurodivergent entrepreneurs fall into task avoidance and how traditional productivity advice fails those with executive function challenges.
Gain actionable, ADHD-friendly strategies to build momentum, initiate tasks with ease, and outsmart procrastination without relying on willpower. Implementing these practical adjustments strengthens ADHD business operations, protects your creative energy, and fosters sustainable growth for every business owner with ADHD.
EPISODE HIGHLIGHTS & TIMESTAMPS:
00:00 - Overcoming Burnout and Hustle Culture
3:15 - High-Achieving Behaviors and the Dopamine-Adrenaline Loop
8:20 - Managing Energy and Task Avoidance
12:10 - Practical Tools for ADHD Business Operations
18:30 - Transition Rituals and Sustainable Growth with ADHD

Episode Overview:
Introducing the "Task Intensity Meter":
• Tool to manage energy and productivity by identifying personal limits for high-intensity tasks.
• Helps rearrange tasks to minimize stress by accounting for individual differences in energy levels.
• Encourages communication within families to better understand each other's stressors.

Strategies to Outsmart Procrastination:
• Identify sneaky forms of procrastination like the "halfway drift."
• Starting with the smallest, easiest steps to build momentum.
• Breaking down complex tasks into manageable parts.

Building Skill & Celebrating Progress:
• Small Steps Journal: Encourages listing three daily accomplishments.
• Reviewing accomplishments monthly to boost confidence and combat imposter syndrome.
• Building habits and confidence through recognizing achievements.

Resources Mentioned in this Episode:
Focused Space (bit.ly/3X2DvOJ) (ADHD-ish code for 1 mo free + 30% off after that)
Focus Mate (focusmate.com)

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Website (risawilliams.com)-Instagram (instagram.com/risawilliamstherapy) - Podcast (buzzsprout.com/2036859)

If you are striving to manage your ADHD tendencies, it really helps to know which one is your biggest obstacle. Is it Time Blindness, Distractibility or Procrastination? Click here to take my free quiz (bit.ly/whyb-quiz), “What’s Holding You Back?” to find out and get customized solutions for business and life.

© 2025 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops / Outro music by Vladimir / Bobi Music / All rights reserved.