My Simple Fix to ADHD Chronic Procrastination - The Interconnected EPODS Concepts


Everyone wants to be more productive as individuals, kinda like a version of the limitless guy after taking the pill... But with ADHD being productive is really tricky as you will have to get into a flow state and not stop until you finish. This could be draining sometimes and might not leave a positive experience that your brain could recall the next time you want to work. Therefore it gets harder & harder to start. 

But here is the thing, what if you could make it easy to start? What if all you had to do was wake up and sit on your computer? 

In order to get rid of procrastination, we'll talk about 5 concepts that I've found out to affect it the most. 

  • Energy
  • Pressure ( social expectations - deadlines )
  • Optimal Defaults
  • Decision Fatigue  
  • Structure ( Getting rid of distractions & Cultivating predictability )

- The first concept is Energy... How do you feel most of the time? Are you often tired? If that's the case, your efficiency will be decreased dramatically. No one can consistently keep taking action with low energy. Trust me, the high performers feel a lot better than you do, and if someone is not lazy in a specific moment it doesn't mean that he has some kind of superpower that lets him force whatever decision he took on himself... It only means he felt better than you at that moment, and it was easier for him to get up and do what he as supposed to do. 

However, this also doesn't mean you'll always be lazy and feel tired... There are a lot of things you could be doing to get more energy and feel better, subsequently affecting your productivity.

We did an interview with a high-performance expert coach Andrew Wuellner in our group, if you want to watch it, make sure you join the ADHDoers Community. You can also find it on my Youtube channel. Or Just watch it down below! 

 - PRESSURE simply means that you have to create some sort of stressful moments that will force you to take action... We usually only work when the repercussions are bad enough for us to move our butts. And depending on our energy levels, we might not even act even if it's too risky for us to not do it. 

In those cases, it's healthy to remind yourself that it's not the rational side of your brain that's making the decisions and it's getting overcome by the reptilian brain.

Usually, in order to be able to recall such a thought and act upon it, you'd have to make sure you haven't depleted your willpower through Decision Fatigue.  

It's a good rule of thumb to have an accountability partner and set deadlines to projects as well as put ourselves in situations with other people in which we'd be ashamed & embarrassed by ourselves if we didn't follow through. 

Optimal Defaults is the art of making tasks easy, reachable, simple, and enjoyable. I talk about this concept in the video below. 

Decision Fatigue is also something I talk about in the same video... Basically, if you want to understand it, put it this way: Willpower & decision making are like a muscle, each time we make a decision such as what to wear, whether we should take a cab or the bus, whether you should start working or not, etc. we deplete that muscle which in turn reduces the effectiveness of your decision-making process., and you end up mostly making bad decisions and falling victim of things such as the shiny object syndrome.  

The best way to deal with decision fatigue is by creating Structure and systems that cultivate predictability and eliminate the need to take the short-lived decisions that will reoccur in your life again & again & again. 

- Structure is important because of the nature of the human brain and its preference for a bit predictability, routine, and habits. We're talking here specifically about things such as knowing exactly when it's the right time to sleep, work out, work, brush our teeth etc. and not doing the same task all day long every day as that's a recipe for madness. Structure gives you clarity, avoids decision fatigue, makes optimal defaults easier, and saves energy. 

I'll leave you with this Harvard Business Review article that talks about the power of predictability.  

PS: The EPODS Concepts are something I came up with through my extensive research and interest in the likeliness of success for ADHD individuals... They may or may not be true to everyone, this is what works for me personally.