Procrastination and Paralysis: A Compassionate Perspective on the Two Ps of ADHD 💭🌀

P is for.....💭

Procrastination. It’s a word that carries so much weight—especially if you’re living with ADHD. What the world often mistakes as laziness or disinterest is actually something much deeper and more complex. If you’ve ever felt completely stuck when faced with a task, this isn’t a failure of character. It’s your brain doing exactly what it’s wired to do in a moment of perceived threat.

When I am working with my wonderful clients, I like to shift the narrative and explore ADHD procrastination through a lens of compassion, curiosity, and understanding?💡

What’s Really Happening? 🧠⚡

When we procrastinate, our brains aren’t slacking off—they’re responding to stress. The ADHD brain interprets overwhelming tasks as a “threat,” activating the amygdala (our fight-or-flight centre). Meanwhile, the prefrontal cortex—the part of the brain responsible for planning, prioritising, and getting stuff started—shuts down. The result? Paralysis. The other P word commonly associated with ADHD.

Take *Dave, for example. He’s a 56-year-old partner at a prestigious Australian law firm who was recently diagnosed with ADHD. Dave and I have been working together for about three weeks so far. Dave's diagnosis explained a lot to him about his power force and his kryptonite. A creative genius when it comes to problem-solving, Dave thrives on complex cases. But ask him to handle admin tasks like billing or contract revision and his mind completely freezes. It’s not that Dave doesn’t care about these tasks—it’s that his brain processes them as monumental, overwhelming obstacles. 🚧

The Role of Executive Functioning in ADHD 🔑✨

Our Executive Functioning occurs in the frontal lobe (pre-frontal cortex) of our brain. I would like to pay homage here to one of my favourite clients, Andre, who likened this part of his brain to that of the cock pit of an aeroplane. (Such a brilliant analogy; thank you for letting me share it, Andre). It's basically our command centre, where all of the executive skills that we need to manage daily life hang out. For many of us with ADHD, task initiation (getting started on a task) and working memory (holding information while managing multiple steps) can feel like moving mountains. These challenges aren’t about effort—they’re about how our brains are wired. ADHD symptoms often show up very differently from one person to the next, however, if procrastination and ADHD paralysis are in the mix, it is generally safe to assume that task initiation and working memory are the two main executive skills that are being impacted.

Procrastination ≠ Laziness 🚫😴

As an ADHD coach, I feel really lucky to be in a position to actively challenge the misconception that procrastination is a moral failing. For professionals like Dave, procrastination is a signal that their brains need support—not a sign they’re unmotivated. By reframing this struggle as a natural response to stress, we open the door to solutions and self-compassion. 

Signs of ADHD Paralysis to Look Out For 🔍

1️⃣ Emotional Overload: Feeling so overwhelmed by the task that even starting feels impossible. 

2️⃣ Task Avoidance: Putting off tasks repeatedly, despite knowing they’re important.

Do these signs sound familiar to you? If so, know you’re not alone—and there’s hope. 

How to Tackle the Two Ps of ADHD🚀🛠️

There’s no magic wand for procrastination and ADHD paralysis (sorry, Hogwarts grads 🪄), but here are a few ideas that may help:

✅ Name it to tame it: Recognise when the Two Ps are creeping in and remind yourself, “This is my brain’s response to stress—not a reflection of my abilities.” 

✅ Break it down: Micro-steps are your best friend. Forget “complete billing.” Start with “open the billing software.” Momentum comes from small wins. 

✅ Time it: Use a timer (hello, Pomodoro method 🍅) to focus in short bursts. ADHD brains usually thrive in structured sprints! 

✅ Laugh at the Two Ps: Humor can disarm the stress response. Channel your inner comedian and give them a ridiculous name like "Procrastination Patsy" (yes, mine, but you can use it too)😉

Why Coaching Works 🎯🤝

There’s no one-size-fits-all solution for ADHD struggles and challenges, which is why working with an ADHD Coach can be transformative. A good coach will help you untangle what triggers your Two Ps, design strategies that work with your unique brain, and build confidence in your ability to conquer them. For Dave, coaching helped him reimagine how he approached admin tasks—and even offload some of them. Win-win! 🏆

Turning the Two Ps into Progress 🌟🚦

Procrastination and ADHD Paralysis aren’t your enemies—they’re signals that your brain is asking for help. 

When we reframe the Two Ps like this, suddenly, we have uncovered an exciting opportunity to get to know our brains better, right? With the correct tools, support, and a healthy dose of self-compassion, you can move past them and onto a path forward. 

So, what will you take away from these thoughts, insights and experiences? I would love it if the next time you feel stuck, remember: it’s not about forcing yourself to “just try harder.” It’s about giving your brain what it needs to feel safe, supported, and capable. You’re not lazy, disinterested or hopeless. This is your opportunity to get to know that brilliant brain of yours a little better.✨🧠

Thanks for taking the time to read this article, I loved writing it for you. 

Caroline x

*Dave is a real client who kindly agreed to share his lived experience with you in this article. His name has been changed for privacy.