Discover practical strategies to stay focused, prioritize tasks, and boost productivity in this guide to managing ADHD-related procrastination.

If you have ADHD, you may find it hard to start a new project or to stay on track once you’ve started. You may also find yourself delaying everyday tasks, such as doing laundry or paying bills.

Research has shown some evidence that procrastination may occur more frequently in those with inattentive type ADHD.

Here are 11 tips that may help you manage procrastination.

Set a deadline for projects, even if there isn’t a specific one for your task. You can use the due date on bills, for example, as a deadline for paying them.

Streamline your workload by doing one thing at a time rather than tackling multiple tasks simultaneously.

This can help focus your concentration.

Make a list of each day’s workload and responsibilities by the hour, including an allotted timeframe for each. Time management and list apps can be helpful for structuring your day’s activities.

Making lists may be helpful for some, but not for everyone. Keep this in mind as you work through your procrastination.

Estimate the amount of time each project needs.

For example, if 3 hours is realistic, don’t set yourself up for failure by trying to do it in less time.

Big projects can feel overwhelming. It can be easier to get work done in small, realistic tasks.

Write out the tasks required for each job and tackle them as individual projects with deadlines.

Take breaks for walking, stretching, or exercising. This may refresh your mind and help provide you with an outlet for your energy.

If you find it harder to concentrate at certain times of the day, avoid tackling challenging or tedious tasks during those periods.

Instead, schedule the tasks you tend to procrastinate on for the times when your energy and focus are at their peak.

Sometimes, it may be challenging to concentrate in noisy or distracting surroundings.

Find a quiet place where you can work with a closed door. If it’s not possible to remove distractions, use headphones to help. Try to limit distractions. You may want to turn your phone notifications to silent, mute messaging apps such as Slack, and find a workspace away from television or entertainment devices.

Give yourself a reward upon the completion of each task.

This can be anything from a big reward like a nature hike to a small reward like a hot bath or nap.

If you don’t get a project done on time, or can’t concentrate on it effectively, don’t internalize it. Low self-esteem is a common effect of ADHD that can be made worse after procrastination.

Remember that procrastinating isn’t the same thing as laziness or lack of intelligence. It’s simply a challenge that you’re doing your best to overcome.

Procrastination can affect relationships as well as your workload. Putting off talking to a friend or family member or delaying a long-awaited meetup can strain your relationships and make you feel isolated.

Allocate a specific time each day when you will connect with others. This can be a simple text, phone call, or face-to-face meeting.

Procrastination can occur more often for those with certain forms of ADHD, such as inattentive type.

With work and practice, the tendency to procrastinate can be reduced.