this strategy ended 4 years of procrastination

Let's face it - ADH makes getting things done, HARD. If you're currently procrastinating on a task that you either have to do or really want to do but just can't seem to get started, this video is for you. Trust me, I've been there. In fact, there's a project that's been sitting on my to-do list for an embarrassingly long time. So, to inspire myself and hopefully you too, I'm going to walk you through how to actually get started on those tasks we keep putting off. Let's get into it!

00:00 Introduction
01:10 The Project
03:14 Key Tips
05:27 Creating Momentum
08:08 Winning Steps
09:29 Conclusion

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[H.K.Firebelly]

Hey Caren - just wanted to let you know that between this video and your one on "procrasti-planning" I've finally, actually, started working on my memoir. I've been "working" on it for about 15 years. But realized that for the last 5 years, it was really just re-arranging scene titles over and over. The lightbulb finally went on that I actually need to write stuff. And then I need to leave myself "breadcrumbs" - YES! What a concept! - so if I have to stop writing for a period of time, I know where to start when I come back. Breadcrumbs is a concept that I know is going to help me a lot with all the various un-done projects that I keep wanting to get back to. Thank you!

[Mephmt]

This was ABSOLUTELY a great video. I needed this. The tasks aren't projects thing was an eye opener for me!

[BevThorogood]

Really enjoyed this video. In the UK we have something called Access to Work - funding support to help those with disabilities and conditions that make working difficult. ADHD is classed as one of those conditions. BUT... the process for applying is an ADHDer's worst nightmare. It's typical government applications and form filling. I've had my assessment and been given some funding but I've been procrastinating even requesting the money as the process just leaves me feeling paralysed. I love the idea of breaking it down into tasks - starting with GET SOMEONE TO GO THROUGH THE FORM WITH ME!! Thanks for that little gem.

[tamib]

I have found what I’m often avoiding is the anxiety that kicks up once I start doing the thing. If you use the example of the form, I avoid it because I know that once I start, I’m going to question myself and have so much anxiety around whether I’m doing it right. Then I have to deal with all that discomfort. It can be debilitating.

[airi]

wow. this is so helpful and it is so comforting actually seeing someone who has the same issues explaining but also showing how they deal with this sort of thing.
somehow i never really thought of making effort to distinguish between a project and a task. i would always just conflate them as the same thing which i think contributes to the overwhelm cause i will feel that i need to get the WHOLE project done for me to even get started on it.

[BryceAllenAustralia]

This is a really good reminder for me to split projects up into smaller tasks so I can spread them out. Especially, putting "Googling the process" or "write down the steps/tasks for the project" on my to do list.

I definitely fall into that trap of waiting until I have a full day free (and usually, alone) to start things.

[AfricanFlightStar]

Wow, I am so glad I found your channel. This is the fourth or fifth episode I've watched, and it's as if you are speaking my language. At long last I'm starting to figure all this ADD stuff out, and gaining an understanding of why I've been down on myself for so many, many years. Anyway, your videos are helping tremendously, so thank you so much for sharing your knowledge. I very much appreciate it.

[gbz]

Yes! And the to do list has to be in front of me almost at all times (for work) otherwise, even taking notes on my phone falls into “out of sight, out of mind”

[AltheaDoris]

I like this a lot… I have been lagging on getting my passport renewed so I just got my passport photos done. I’m submitting the application tomorrow after locating my other necessary doc. Also, I’m eligible for dual citizenship in Poland. You’ve inspired to claim it. ❤❤❤thank So. Much. Appreciation

[law]

Unironically everything you said in this video is painfully true and still true to me as I procrastinate for 3 years on creating my first YouTube video, I even procrastinated this video because how much truth was gonna come

[Traumatized_Mel]

I started this video to somewhat justifying continuing to procrastinate on a different project. And it turns out the approach you outlined is exactly how I’ve been approaching each week of school and this is why I kinda have time to dust off some old unfinished projects.

[geodim-sb]

Such a nice video!
I recently realized that this method (to break a project into small small pieces) is what I CAN follow and what I need so as to convince myself to start and follow through a project I do not want to do, but I have to. Small pieces-steps even if a piece-step is to move a small light object and then stop. That way the project is not overwhelming for me and moreover I do not get bored or frustraded. Another huge thing that helped me through this improvement is to think the process without internar judging such as "this piece-step is so small, is ridiculous, do sth bigger or do more or other people do that project all at once and they don't break it into pieces". And of course I stopped listening to other people judgements telling me I have to be different and making me feel "guilty" about myself for being inadequate. I learned the hard way, it took me years, but now I conquered it!!! 🎉

[LauraLovesLA]

Holy cow!! I got my citizenship and need to get my passport. I’ve been procrastinating as well for about the same time. You described all my pain points. Thank you for the much needed perspective shift.

[Molly_]

Very inspiring to see you apply the tips in your own life! I guess I needed the example to clarify the tips that I know cognitively, but struggle to use.

[wendymontie]

I had a club-based duty that had become an absolute anchor around my neck. I had been nominated (not by my own agreement) and voted in as the ‘Secretary’ of the club.
The task wasn’t hard, per se…but relying on club members to get back to me, let alone the club president to INTERACT with me was an absolute struggle. I no longer wanted to face it. It took me months of knowing I HAD TO DO the task, but it was so far gone…and I was in defiance mode.
I finally tucked in and knocked it out because there was finally someone else to take it on. Knowing it was going to be someone else’s job got me to get over the finish line.
Sadly, I also told the club leadership that I no longer wished to be a part of it, and they didn’t even try to understand. At least it’s no longer in my life.
It’s also taught me: don’t necessarily believe folks who say it’s not that much of a time hog/don’t accept a position I’m not actually wanting!
Done and dusted. Smarter, more protective of my boundaries/time. But now I feel wrong for wanting to go play the game when they’re not at the court. They don’t own it, it’s a city park.

[ilovenycsomuch]

I love the concept & label of breadcrumbs!🍞

[chrisbmindful]

I am soooo pleased I have found you, now I know why I do what I you for explaining this process

[trudymoffat]

OMG, I can't believe you posted this!! I have wanted to live in Scotland since 2018. I applied for a job there in 2018,
but it had to be offered to someone locally first. Which i totally get. Then life took over. I still want to do this, at least part-time. And, I have been procrastinating with the paperwork.

[ezpqeue]

3:26 do you really want it?
4:00 your desire to have X must EXCEED how much you dont want to go thru that process (hate/mental barrier)
4:45 it is a PROJECT, not a Task, if not it cant even comprehend hwere to start with that, " much less generate enough dopamine to actually do it so it will come up with very creative reasons for why I can't do it in the moment and then it gets put to the next day and the next day and the next day until I can come up with some sort of trigger to actually get started on it" --LOVE THIS CAREN

5:00 and because this is important but not urgent so there's no deadline on it I have to come up with my own structure and reason to actually get started on it so that's why I decided to do this video around it's actually accountability for me

Creating momentum is so on the spot ! from 5:27 -5:50
I've recognized that this is a project and not a task and I've created the structure and reason to actually get started rather than creating expectation that I'm just going to sit down and get this all done in one sitting I'm just going to promise myself to figure out what the steps are and try to get the first couple of steps done so that number one I've created some momentum on the project and number two I've created some level of clarity on what the next steps will be.

Wow the breadcrumbs idea are littt from 6:01
6:01

I'm going to go to the Irish passport website and I'm going to find out what the steps are that I need to complete in order to get the project done and like I said try and knock out one or two of them but more importantly leave myself breadcrumbs so that when I come back to the project I know what needs to be done next. So let's get into it.


6:40 (help yr brain to not feel overwhelm when u see it )
7:13 feel clear about what need to happen next
7:20 put in your to do list s(individual task)
7:23 then permit yrslf to step away from the project because you have breadcrumbs set out

this is transcript for ADHDers who struggle to stay focus on listening, and prefer reading instead ! THIS IS ONE OF THE BEST ADHD VIDEO !

Breadcrumbs are the things you need to do next when you come back to the project so that you're not like I don't remember what I was doing or what needs to happen next. Having breadcrumbs is really important so I'm going to go ahead and do that now and then I'll see how I feel okay. I've got my breadcrumbs all laid out on my to-do list and I even found a few of the documents that I need to include with my application so the next things I need to do are get my pictures taken for the application and then find a witness to notarize the application and at that point I should be ready to send everything off. So I'm starting to feel like this project could be done by the end of the week which would be amazing. So anyways, that is just an example of how I would tackle a project that I've been procrastinating on for a very long time.

Just to review all those steps:

Just to review all those steps:

1)I ask myself is this something I really want to do? Is the outcome of this desirable enough that I'm willing to put up with the suck that I'm going to have to go through in order to get it done?

2)I took what was actually a project and ideally, I would have broken down all the tasks right away but I didn't even know what they were. But I knew what the first step was and that was to go to the website and find out all the requirements and the process for getting it done.
3)I created my own sense of urgency structure and accountability to actually get started on doing what it is that I knew I needed to do next.
4)I gave myself a certain amount of time to focus on the project right now and then I gave myself permission to put it away for the time being because in my brain if I feel like I need to get something done in one sitting then I'm going to look for a day where I have nothing else to do and of course that day is never going to happen, right? So I gave myself time to work on it now and then I outlined the breadcrumbs of where I need to pick up when I come back to the project.
5)I5 gave myself a minute to celebrate the win that I actually got this damn project started and it looks like it might actually be completed by the end of the week. I cannot begin to tell you how good it feels to offload it. In the process, I even got the opportunity to create a new video which may or may not actually be interesting or useful. I guess that remains to be seen and of course, most importantly I reinforced that identity of being somebody who can start things and actually get them finished rather than someone who says I always start things and never finish them, right?

I hope that was in some way helpful for all of you who also struggle to get started on things and actually complete them.

[grahamr]

Breadcrumbs! I'm going to try that!