DeepSummary
Dr. Russell Ramsey discusses the concept of 'procrastivity', which refers to avoiding a higher priority task by engaging in a lower priority but still productive endeavor. He explains the cognitive, behavioral, and emotional factors behind procrastivity in adults with ADHD. Ramsey provides strategies for breaking down tasks into actionable steps, enhancing self-regulatory efficacy, tolerating discomfort, and implementing specific techniques like 'if-then' plans and social motivators.
He delves into the role of thoughts, emotions, and beliefs in task initiation and follow-through. Ramsey suggests reframing negative thoughts, normalizing discomfort, and challenging perfectionism. He also highlights the importance of self-talk, mindfulness, and giving credit for progress made.
Throughout the episode, Ramsey draws lessons from procrastivity tasks that can be applied to priority tasks, such as manual engagement, existing templates, time boundaries, and a sense of accomplishment. He emphasizes the need for structure, routines, and external motivators, especially in retirement or situations with less inherent structure.
Key Episodes Takeaways
- Procrastivity refers to engaging in lower priority but productive tasks to avoid higher priority, more urgent ones.
- Adults with ADHD are prone to procrastivity due to factors like impaired self-regulatory efficacy, difficulty tolerating discomfort, and negative thought patterns.
- Key strategies include breaking down tasks into actionable steps, creating implementation plans, reframing thoughts, normalizing discomfort, and leveraging social motivators.
- Lessons can be drawn from procrastivity tasks, such as manual engagement, existing templates, time boundaries, and a sense of accomplishment.
- Developing routines, external motivators, and accountability partners can help counteract procrastivity, especially in less structured situations.
- Cognitive-behavioral techniques like mindfulness, self-talk, and giving credit for progress can enhance self-regulation and productivity.
- While procrastination is universal, reducing it and developing resilience should be the goal for adults with ADHD.
- Specific techniques like 'if-then' plans, time-boxing, and productive procrastination can be effective in managing procrastivity.
Top Episodes Quotes
- “Procrastivity is avoiding a higher priority task by engaging in a lower priority, less time urgent, but still productive endeavor that is ultimately self defeating.“ by Russell Ramsey
- “For my money, the main cognitive theme in adult ADHD is that the main issue is impaired self regulatory efficacy, the self distrust cognitions and the self mistrust.“ by Russell Ramsey
- “Even positive thoughts can be distorted. Gambling gamblers are very positive thinkers, but it's not very adaptive.“ by Russell Ramsey
- “The relapse rate for procrastination is 100% with anybody with a human brain. So it's going to happen, but we want to reduce it and also be able to bounce back better.“ by Russell Ramsey
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Episode Information
ADHD Experts Podcast
ADDitude
5/7/24
When you have a big report to write or taxes to file... do you opt to mow the lawn or clean the bathroom instead? As J. Russell Ramsay, Ph.D., finds, this is a common procrastination pattern for adults with ADHD. Learn how to outwit "procrastivity" and stop keeping yourself busy with tasks that don't move you toward your larger goals or priorities.
Procrastivity and ADHD: More Resources
- Download: The ADHD Healthy Habits Handbook
- Replay: How CBT and ADHD Coaching Help Adults Manage Their Symptoms Naturally, with Dr. Russell Ramsay
- Self-Test: How Seriously Do You Procrastinate?
- Read: Why the ADHD Brain Chooses the Less Important Task
Access the video and slides for podcast episode #501 here: https://www.additudemag.com/webinar/productive-procrastination-adhd-procrastivity/
This ADHD Experts podcast episode is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/additude and get on your way to being your best self.
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