How to Beat Procrastination with ADHD: Empowering Strategies from Coach Sue Day
Are you tired of being labeled lazy when the truth is you are simply overwhelmed?
Do you find yourself stuck in cycles of procrastination, even though you want to get things done?
You are not alone—and you are definitely not out of options.
In this episode of the Minute Mastery Podcast, I sat down with ADHD coach and author Sue Day, and we had an honest conversation about what it’s really like to navigate time, structure, and goals with ADHD.
What I love about this episode is that it’s not about shame. It’s about understanding.
It’s about unlearning the harsh stories we tell ourselves and building new tools that actually work for our brains—not against them.
Whether you are an entrepreneur, a writer, or a parent doing it all while managing ADHD, this one is for you.
Spoiler alert: It’s not about doing more. It’s about doing differently.
Understanding ADHD and the Trap of Procrastination
Sue shared something that really stuck with me: ADHD doesn’t mean you’re broken—it means your brain is wired differently.
Many of us have grown up hearing labels like “lazy” or “inconsistent” or “not living up to potential.” But behind those labels is a deeper truth.
ADHD isn’t about a lack of attention—it’s about too much attention in too many places, all at once. That’s what makes focus feel so slippery.
Procrastination is one of the most common challenges ADHDers face. Not because they don’t care. Not because they don’t want to do the work. But because their brains process time, emotion, and motivation differently.
Here’s how Sue breaks it down:
- Time blindness: With ADHD, there’s often only now and not now. That makes estimating how long something will take really difficult.
- Emotional resistance: Tasks don’t get done unless there’s emotional engagement—urgency, excitement, curiosity. Without it, we freeze.
- Negative self-talk: Years of criticism condition us to expect failure, and that expectation becomes a block in itself.
- The adrenaline trap: Sometimes the only way we move is when the deadline is right now. That last-minute pressure becomes the only reliable motivator—and it’s exhausting.
Structure Without Feeling Boxed In
If you’ve ever tried to follow a “perfect routine” and then gave up because it didn’t stick, this next part is for you. Sue and I talked about why rigid structures often don’t work for ADHD brains—and what to do instead. She explained how the key is flexibility and simplicity.
- Use calendars and lists, but keep them short and realistic
- Don’t over-schedule—leave margin for transitions and mental resets
- Break big tasks into small, doable steps
- Build routines in a way that feels supportive, not punishing
She also shared how visual timers, body doubling (working alongside someone), and external accountability can be game changers.
As someone who lives by time-blocking, I loved this reminder: a routine should serve you, not suffocate you.
Self-Kindness Is Not Optional
This was one of the most powerful parts of the episode.
Sue reminded us that many ADHDers have internalized thousands of negative messages before age 10. We don’t just struggle with tasks—we struggle with how we talk to ourselves about those tasks.
We tell ourselves:
- “I’m always behind.”
- “I should be able to do this.”
- “What’s wrong with me?”
And that self-criticism becomes the fuel we try to run on. But here is the truth: Self-kindness is a strategy, not a luxury.
Start replacing “I can’t” with “What would make this easier for me?”
Replace “I’m so behind” with “Here’s my next step.”
Be your own kind coach, not your harshest critic.
But What If You’re Just Tired?
One of the questions I asked Sue was something I hear a lot from my listeners:
How do I know when I’m procrastinating—and when I just need rest?
Her answer? Start by assuming you might actually be tired.
We live in a state of constant overwhelm. Everything feels urgent. Our brains are buzzing. And it’s no wonder we’re wiped out.
Rest isn't procrastination. It’s preparation.
So instead of shaming yourself for not doing more, check in:
- Did I sleep enough?
- Have I eaten?
- Do I need to move my body?
- Am I trying to push through a fog that really needs a nap?
Sometimes the best productivity tool is a good meal and a walk.
Your Next Step Starts Now
If you have ever felt stuck, like your to-do list is growing and your energy is shrinking, I want you to hear this: You are not lazy. You are not broken. You just need a different map.
Start small. Choose one tool Sue mentioned and try it this week.
- Maybe it’s using a visual timer.
- Maybe it’s creating a shorter to-do list.
- Maybe it’s giving yourself permission to rest.
Whatever it is—let it be rooted in kindness, not pressure.
And if you need support, go find your people. Join an ADHD community, get an accountability partner, or listen to others who get it. You don’t have to navigate this alone.
Listen to the full episode on the Minute Mastery Podcast.
Available wherever you get your podcasts.
And if this spoke to you, share it with a friend who needs to hear:
“You are in control of your time—and you’ve got this.” And sharing is kindness to your friend and to me. As I want to know if this helps someone.
Reach out to through her website or on instagram
And if you are new here, thanks for stopping by. I help busy authors and entrepreneurs create time for what truly matters. I strongly recommend time-blocking.
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