Introduction

Tell me if you can relate to this: You genuinely want to get things done. You promise yourself you’re going to do them. But – somehow – time gets away from you, and you haven’t ever really done the things. We’re talking about procrastination, and it happens to all of us. But today on the podcast we will learn from therapist Risa Williams about what is really happening when we procrastinate. And while procrastination shows up for everyone at times, we will talk specifically about how it can be especially challenging for those with ADHD. There is something for everyone in this episode, so setle in for some actionable and practical tips that can genuinely change the way you manage your day-to-day tasks.

Why does procrastination happen, especially with ADHD?

Risa shares that it’s not about laziness or simply poor planning; instead, high stress can shut down your brain’s executive functions—the abilities that help us organize and start tasks. When this occurs, the smallest task can feel overwhelming. Understanding that connection helped me see procrastination in a totally different, more compassionate light.

Start Gently with the Easiest Task

Don’t force yourself headfirst into the toughest part of your task right away. Instead, she suggests taking it easy by kicking things off with a simple, lower-intensity step. This gentle approach can significantly lower mental resistance and naturally restore your motivation. As Risa puts it, “Take the easiest step first and then the motivation will kick in.” 

Recognize Your Own Warning Signs

Risa introduced this great concept from her book, the “Procrastination Playbook,” emphasizing that we each have unique, personal cues that procrastination is creeping in. Recognizing these signals early can help us intervene more effectively—avoiding stress and unproductivity before they snowball. 

The Magic of Writing it Out

The best one-liner from this interview? “When in doubt, write it out.” Science validates that writing activates critical areas of the brain involved in organizing thoughts and tasks, giving clarity so we can get moving. This simple habit helps tasks feel more achievable. To help you with this, Risa is sharing her “Task Intensity Meter” worksheet in these show notes, so be sure to download this powerful tool for whenever motivation feels hard to find.

Useful Tools for Everyone

While Risa specializes in helping ADHD clients, her strategies are effective whenever procrastination shows up, no matter how your brain is wired. These techniques truly help transform productivity and clarify how best to approach daily tasks.

So what?

You’ve heard a lot of good tips…so what are you going to do about it?

You don’t have to stay trapped in procrastination. Gentle yet impactful tools, like identifying your personal procrastination warning signs, taking simple steps first, and the magic power of writing your tasks down clearly, can help anyone move forward on important tasks they want to accomplish.

Pick one small, easy step from a task you’ve been avoiding and tackle that step at a time of low stress.  Then be sure to notice the gentle momentum that naturally follows. Download Risa’s “Task Intensity Meter” worksheet linked in the show notes below to help you break through the overwhelm moment by moment. You really do have power over procrastination. Like a muscle, these skills get stronger with use. 

The good news? Risa shares that her clients are able to manage and overcome procrastination as they are committed to using these tools. 

So you’ve got this! 

(Now just don’t procrastinate taking these actions! 😉)

About Risa Williams

Risa Williams is a licensed therapist based in Los Angeles who specializes in working with adults, teens, and kids who have ADHD. Authoring five fantastic books including “Get Stuff Done Without the Stress,” “The Procrastination Playbook for Adults with ADHD,” and the highly acclaimed “The Ultimate Time Management Toolkit,” Risa has crafted practical resources designed specifically to reduce stress, help you organize your time better, and break free of procrastination’s cycle for good.