Focus Bear for Desktop

We're working on the Android App. In the meantime you can signup for the waitlist and we'll email you as soon as it's ready for download.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Also available for other platforms:

The iOS app is still in beta (but it works pretty well). It's a two-step process to download the app:


First, download Apple Test Flight
and then come back here
to get the redeem code


Download and install
the Focus Bear App

Let's do it

Click here to download
Apple Test Flight

Remember to come back here afterwards for the redeem code

Done installing Test Flight

Sweet! Now you can download Focus Bear with this link


ADHD vs Normal Procrastination: Strategies for Success

May 8, 2023

When it comes to understanding the nuances of ADHD vs normal procrastination, it is crucial to delve deeper into both conditions and their respective impacts on daily life. Comparing ADHD and normal procrastination, this blog post delves into their respective manifestations in individuals, impacts on productivity levels, symptoms, diagnosis, management strategies for each condition - all to equip you with a comprehensive understanding of the two.

As we navigate through various aspects such as symptoms, diagnosis, and management strategies for each condition, you'll gain a comprehensive understanding of ADHD-related procrastination versus its more common counterpart. Furthermore, we will provide valuable resources for further support and education on managing both conditions simultaneously.

By gaining insight into these distinctions and learning effective coping mechanisms for ADHD vs normal procrastination challenges faced by freelancers with ADHD or those experiencing chronic procrastination issues alike can be better equipped to enhance their time management skills and overall performance.

Try for free today
Download Focus Bear
7 day trial, $4.99/mo afterwards
30 day money back guarantee
No Credit Card Required Upfront
Table of Contents

1. What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults, making it difficult for them to focus, control impulses, and manage their energy levels. In this section, we will delve into the meaning of ADHD, its indications and how it is identified.

Definition of ADHD

ADHD is characterized by a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development. It can manifest in three different types: predominantly inattentive presentation (formerly known as ADD), predominantly hyperactive-impulsive presentation, or combined presentation.

Symptoms of ADHD

The symptoms of ADHD vary depending on the type but generally include:

  • Inattention - difficulty paying attention to details; easily distracted; forgetful;
  • Hyperactivity - excessive fidgeting; inability to sit still; talking excessively;
  • Impulsivity - interrupting others; acting without thinking about consequences.

For at least half a year, these signs must be present and cause noteworthy harm in social or professional circumstances for an individual to receive an ADHD diagnosis.

Diagnosis of ADHD

A thorough evaluation by a qualified professional such as a psychologist or psychiatrist is necessary for diagnosing someone with ADHD. This process typically involves gathering information from various sources like parents/caregivers' reports (CHADD) school records if applicable, and clinical observations. Additionally, the professional may use standardized rating scales to assess ADHD symptoms.

It's essential to rule out other possible causes of these symptoms like sleep disorders or learning disabilities before confirming an ADHD diagnosis. Early identification and intervention can help improve the individual's quality of life by providing appropriate support and treatment options.

ADHD is a complex neurological disorder that can cause difficulty with focus, organization, and impulsivity. Despite this, many individuals are able to manage their symptoms and lead successful lives. Now let's examine how procrastination manifests differently for individuals with ADHD compared to those without.

Key Takeaway: ADHD is a complex condition characterised by continual patterns of inattentiveness and/or hyperactivity-impulsivity that impede development or functioning. Diagnosis requires an evaluation from a qualified professional, including gathering information, using rating scales to assess symptoms, and ruling out other possible causes. Early intervention can help improve the individual's quality of life through appropriate support and treatment options.

2. What is Normal Procrastination?

Most people experience normal procrastination at some point, which involves delaying or avoiding tasks despite being aware of the potential consequences. It involves delaying or postponing tasks and responsibilities despite knowing the potential negative consequences of doing so.

Definition of Normal Procrastination

In other words, normal procrastination is the act of delaying or postponing tasks that should be finished in a specific period. Fear of failure, lack of motivation, or feeling overwhelmed by the task may be causes for procrastination.

Causes of Normal Procrastination

The causes behind normal procrastination can vary from person to person but often include:

  • Fear of failure: The anxiety associated with not meeting expectations or producing subpar work may lead individuals to avoid starting a task altogether.
  • Lack of motivation: When there's no sense of urgency or personal interest in completing a task, it becomes easier for an individual to put it off indefinitely.
  • Poor time management skills: Some people struggle with organizing their time effectively and end up prioritizing less important tasks over more pressing ones.
  • Inability to break down large tasks into smaller steps: Feeling overwhelmed by complex projects may cause someone to delay getting started on them due to uncertainty about where and how they should begin tackling them.

Strategies Overcome Normal Procrastination

To combat normal procrastination and improve productivity levels, consider implementing these strategies:

  1. Create specific goals: By setting clear objectives for each task, you can better visualize the end result and feel more motivated to complete it.
  2. Break tasks into smaller steps: Dividing larger projects into manageable chunks makes them less daunting and easier to tackle one step at a time.
  3. Prioritize your tasks: Determine which tasks are most important or urgent, and focus on completing those first before moving onto others. This will help prevent procrastination caused by feeling overwhelmed with too many responsibilities.
  4. Establish deadlines: Setting deadlines for yourself creates a sense of urgency that can motivate you to stay on track with your work. If possible, share these deadlines with someone else who can hold you accountable for meeting them.

In addition to these strategies, consider exploring resources like books, online courses, or even professional counseling services that specifically address overcoming normal procrastination habits among freelancers with ADHD or other individuals struggling in this area.

You might also find it helpful to use a tool like Focus Bear to block distractions.

Many folks battle with typical procrastination, but it can be conquered by utilizing the proper techniques. Understanding the differences between ADHD and normal procrastination is essential to effectively addressing both conditions and achieving greater productivity levels in daily life.

Key Takeaway: Normal procrastination is a common behavior experienced by many people and occurs when tasks are delayed or postponed despite knowing the potential negative consequences. To overcome normal procrastination, one should create specific goals, break large tasks into smaller steps, prioritize their tasks and establish deadlines - all of which can help them stay on track with their work.

3. Differences Between ADHD and Normal Procrastination

Comparing ADHD and normal procrastination is essential to understand the key differences between them, their effects on productivity levels, and how to differentiate them. This section will explore the distinguishing factors, how to differentiate them, and their effects on productivity levels.

Distinguishing Factors Between the Two Conditions

The primary difference between ADHD and normal procrastination lies in their root causes. ADHD is a lifelong disorder of neurodevelopment, characterized by impulsivity, hyperactivity and inattention. Normal procrastination, in contrast, is often caused by short-term psychological or emotional impediments such as dread of disappointment or deficiency of enthusiasm.

How to Differentiate Between the Two Conditions

  • Persistence: If you find yourself consistently struggling with time management despite making conscious efforts to improve your habits over an extended period of time, this could be indicative of ADHD rather than typical procrastination.
  • Symptom Severity: While occasional bouts of disorganization are common for everyone at times, those with ADHD experience more severe difficulties in organizing tasks or maintaining focus even when they're genuinely interested in what they're doing.
  • Coping Mechanisms: Individuals with normal procrastination may benefit from simple strategies like breaking tasks into smaller steps or setting deadlines; however, people with ADHD often require additional support through therapy or medication to manage their symptoms effectively.

Impact on Daily Life and Productivity Levels

ADHD can have a more significant impact on daily life compared to normal procrastination. Those with ADHD may struggle with tasks that others find easy, such as maintaining relationships or managing finances. Executive functioning, such as organizing, regulating emotions and planning can be affected by ADHD in contrast to normal procrastination which generally has less of an overall impact on a person's wellbeing and efficiency. In contrast, normal procrastination typically has a less pervasive effect on one's overall well-being and productivity levels.

In order to manage either condition effectively, it's crucial to understand their differences and seek appropriate support when needed. For individuals who suspect they might have ADHD rather than simply struggling with procrastination habits, consulting a mental health professional for an accurate diagnosis is highly recommended.

Realizing the distinctions between ADHD and regular procrastination is crucial to appropriately handling both issues. By implementing strategies such as establishing a routine, setting realistic goals, and taking breaks for self-care, individuals can effectively manage both conditions simultaneously.

Key Takeaway: This article provides an insightful comparison between ADHD and normal procrastination, highlighting the distinguishing factors, how to differentiate them, and their effects on daily life. It's important to understand that while occasional bouts of disorganization are common for everyone at times, those with ADHD often require additional support due to its more pervasive impact on productivity levels. So if you suspect it might be something other than regular procrastination habits - don't hesitate to seek professional help.

4. Strategies for Managing Both Conditions Simultaneously

If you have ADHD and also struggle with normal procrastination, it's essential to find strategies that help manage both conditions effectively. By establishing routines, setting realistic goals, and prioritizing self-care, you can improve your productivity levels and overall well-being.

Establishing a Routine and Sticking to It

One of the most effective ways to combat both ADHD-related distractions and normal procrastination is by creating a structured daily routine. This helps provide predictability in your day-to-day life while ensuring tasks are completed efficiently. Start by mapping out your ideal daily schedule, taking into account work hours, breaks, exercise time, meals, sleep patterns, etc., then make an effort to stick to this routine consistently.

Focus Bear can help you stick to the routine.

Setting Realistic Goals and Prioritizing Tasks

To avoid becoming overwhelmed or paralyzed by indecision when faced with multiple tasks or projects at once:

  • Create specific goals: Break down larger projects into smaller steps that can be accomplished more easily.
  • Prioritize tasks: Determine which assignments are most important or have pressing deadlines; tackle those first before moving on to less urgent items.
  • Avoid multitasking: Focus on one task at a time rather than attempting several simultaneously - this will lead to better results in the long run.

You may also benefit from body doubling where you do a task with someone else or work on it while they're nearby.

Taking Breaks and Allowing Time for Self Care

Recognizing the significance of self-care is key to managing ADHD and normal procrastination. This includes taking regular breaks throughout your workday to recharge mentally and physically:

  • Exercise: Incorporate physical activity into your daily routine - even a short walk can help improve focus.
  • Meditation or mindfulness practices: Engage in activities that promote relaxation, such as deep breathing exercises or yoga.
  • Hobbies or interests outside of work: Make time for personal passions that bring joy and fulfillment to maintain a healthy work-life balance.

Focus Bear can remind you to take regular self-care breaks throughout the day.

In addition, don't hesitate to seek professional support if you're struggling with ADHD symptoms or persistent procrastination. A therapist specializing in ADHD treatment can provide valuable guidance on coping strategies tailored specifically for your needs.

Having a clear and consistent routine is essential for managing both ADHD and normal procrastination. To further support this journey, it's important to take advantage of the many resources available that can provide guidance on navigating these conditions successfully.

Key Takeaway: Taking breaks for self-care activities like exercise or meditation can help maintain focus, while productivity tools such as Focus Bear App are great aids in staying organized throughout the day. All in all, it's important to "put your best foot forward" when managing both conditions simultaneously.

5. Resources for Further Support and Education

For those who are freelancers and have ADHD or experience difficulty with procrastination, it is imperative to seek out resources that can aid in managing these difficulties. In this section, we'll explore various online support groups, books, and professional counseling services that can provide valuable insights and guidance.

Online Support Groups

Connecting with others who share similar experiences can be incredibly beneficial in overcoming the hurdles of ADHD and procrastination. Online support groups offer a platform where individuals can exchange tips, advice, and encouragement. Some popular options include:

Books on Managing ADHD and/or Normal Procrastination

A wealth of knowledge is available through books written by experts in the fields of productivity, time management, and coping strategies for those living with ADHD or dealing with normal procrastination. Here are some highly recommended titles:

  1. "Driven to Distraction: Recognizing & Coping With Attention Deficit Disorder from Childhood Through Adulthood" by Edward M Hallowell MD & John J Ratey MD
  2. "The Power of Habit: Why We Do What We Do in Life and Business" by Charles Duhigg
  3. "Getting Things Done: The Art of Stress-Free Productivity" by David Allen
  4. "Time Management for System Administrators" by Thomas A. Limoncelli (although targeted at IT professionals, this book offers valuable time management tips applicable to any profession)

Professional Counseling Services

For those with ADHD and procrastination issues, engaging the services of a qualified mental health professional can provide tailored guidance to meet individual needs. These professionals can provide personalized guidance tailored to your unique needs and circumstances. To find a qualified mental health professional near you, consider using:

Don't be afraid to seek aid as you strive for greater attention and efficiency in your freelance career; these resources can assist in not only understanding procrastination or ADHD but also providing useful techniques to surmount them. Remember that progress takes time; don't hesitate to seek support when needed as you work towards becoming more focused and productive in your freelance career.

Key Takeaway: If you're dealing with ADHD or regular procrastination there are numerous resources available to assist. Connecting with online support groups and reading books on managing these issues will give valuable insights into how to become more focused and productive. Additionally, seeking professional counseling services may be the best way to address your individual needs.

Frequently Asked Questions Adhd vs Normal Procrastination

Is regular procrastination the same as ADHD procrastination?

No, regular procrastination and ADHD-related procrastination are not the same. Regular procrastination is a common behavior where people delay tasks due to various reasons like lack of motivation or poor time management. In contrast, ADHD-related procrastination stems from difficulties with executive functioning, impulsivity, and inattention that are characteristic of ADHD.

Is procrastination associated with ADHD?

Yes, individuals with ADHD often struggle with procrastination. This can be attributed to challenges in executive functioning such as planning, organizing tasks, prioritizing workloads and maintaining focus on long-term goals.

Is ADHD a mental illness or coping mechanism?

ADHD, Attention Deficit Hyperactivity Disorder is considered a neurodevelopmental disorder rather than just a coping mechanism. It affects both children and adults causing problems in areas like attention regulation, impulse control and hyperactivity.

How to tell the difference between laziness and ADHD symptoms?

Distinguishing between laziness and ADHD symptoms requires observing patterns over time. Laziness typically involves temporary avoidance of responsibilities while an individual's motivation fluctuates; whereas consistent struggles with organization, concentration or impulsivity may indicate underlying issues related to ADHD.


Comprehending the disparities between ADHD and regular procrastination is key to devising successful tactics for handling both situations concurrently. There are many resources available that can help you better understand these two conditions, as well as provide support and education on how best to manage them. With the right knowledge, skills, and tools at your disposal, it's possible to make progress towards achieving success despite having both ADHD vs normal procrastination.

Take control of your day with Focus Bear, the productivity and self improvement app for people with ADHD. Make sure you get everything done without procrastination by taking advantage of our tailored solutions to help you stay focused on achieving success.

May 8, 2023

More Reading

This website uses its own third party cookies. By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. View our Cookie Policy for more information.