As an ADHD coach, I’ve often heard clients share stories about feeling stuck under the weight of high expectations.

Overcoming Pressure and Procrastination: A Practical Approach

We’ve all been there—facing a task so overwhelming that we find ourselves avoiding it altogether. Maybe it’s an important report, a timeline, or merging multiple documents into one cohesive piece. The stakes feel high, the pressure mounts, and instead of diving in, you find yourself scrolling the internet or tidying your desk. Sound familiar?

In a recent coaching session, my client (let’s call him John) was grappling with this exact challenge. The task in question was significant, with others depending on its completion. However, the sheer weight of its importance was paralyzing, and procrastination crept in. Here’s how we tackled it and the strategies we used to overcome the pressure and move forward.

The Cycle of Pressure and Procrastination

Pressure often triggers procrastination. Why? Because the brain perceives the task as a threat—it feels too big, too complex, or too critical to get wrong. In John’s case, the task of combining three documents into one became overwhelming due to its significance. As the pressure grew, so did his avoidance behaviors, like scrolling the internet for a quick dopamine hit.

This cycle of pressure and procrastination can be hard to break, but with the right approach, it’s possible to turn things around.

Techniques to Overcome Pressure

1. Focus on the Process, Not the Outcome

The first step was to shift John’s focus from the end result to the process itself. Thinking only about the final product was overwhelming, so we used an Output-Process-Input (OPI) framework:

• Output: What does the finished task need to look like? Be clear but not overly detailed.
• Process: Define the steps to achieve the output.
• Input: Identify the tools, resources, or information needed to execute the process.

For John, this meant designing a simple process to merge the documents rather than worrying about creating the perfect final version.

2. Use Tools to Lighten the Load

Instead of tackling the task manually, we introduced an AI tool—ChatGPT—to handle the heavy lifting. By uploading the documents and using a tailored prompt, John could streamline the task and focus on reviewing and refining the output rather than starting from scratch.

This approach emphasized progress over perfection, helping him break free from the all-or-nothing mindset that often fuels procrastination.

3. Notice Signs of Anxiety and Step Back

Pressure doesn’t just impact productivity; it also manifests physically. For John, shallow breathing and feelings of frustration were clear signs that the task was overwhelming him.

We worked on recognizing these signals and responding with a self-care strategy:

• Step away: When anxiety builds, take a short break in a cozy, comfortable space.
• Reconnect: After a few minutes, ask yourself: “What isn’t going right here?” Use this as an opportunity to identify blockers and adjust your approach.

By stepping back and reframing the challenge, John could return to the task with a clearer head and renewed focus.

4. Let Go of Perfection

One of the biggest drivers of procrastination is the need to get things perfect. We discussed how striving for perfection can often mean nothing gets done at all. Instead, the goal became progress—getting the task to a functional state and iterating from there.

For John, this meant accepting that the merged document didn’t need to be flawless on the first pass. By aiming for “good enough,” he could move forward and make improvements later.

Key Takeaways

Pressure doesn’t have to derail your productivity. By focusing on the process, leveraging tools, and addressing anxiety as it arises, you can break free from procrastination and make meaningful progress.

Here’s a quick summary of the techniques we used:

1. Shift focus to the process: Break the task into manageable steps using the OPI framework.
2. Use tools wisely: Let technology, like AI, handle repetitive or complex parts of the task.
3. Respond to anxiety: Step away, reflect, and adjust your approach when overwhelm strikes.
4. Aim for progress, not perfection: Prioritize completion over flawlessness to keep momentum going.

When you feel stuck, remind yourself that taking action—no matter how small—is better than striving for perfection and achieving nothing.

If you’re struggling with a daunting task or find yourself procrastinating, these techniques could be the key to unlocking your productivity and moving forward. Why not give them a try?

This approach helped John break through his overwhelm and complete a task he’d been avoiding for weeks. It could work for you, too!

This week, I experienced something that reminded me how real these struggles are, even for those of us who are trained to help others navigate them. Being an ADHD coach does not mean I have all the answers. I am still on my own journey. But because I also experience what my clients experience, I understand what you’re going through and have the training to help you find a way to move forward.

Conclusion:

If this resonates with you, you don’t have to stay stuck.

Are ready to transform your life? Let’s take the first step together.

Book your complimentary 30-minute Discovery Call and start turning your ADHD challenges into strengths today.