Many people put tasks off until the deadline is close. They tell themselves this is when they do their best work. The stress of the last-minute rush can still wear them down. In the Fall 2026 issue of ADDitude, a magazine for people with ADHD (attention-deficit/hyperactivity disorder), psychologist Laura E. Knouse answers a reader in exactly this situation. Knouse is a psychology professor at the University of Richmond. She studies ADHD and procrastination.
Thoughts that make delay feel reasonable
Knouse describes what she calls automatic avoidant thoughts. These are fast, convincing thoughts that make delay look sensible in the moment. Examples include telling yourself there is plenty of time later, that you will feel more like doing it later, or that you will just finish one small thing first. She writes that people with ADHD are especially prone to these thoughts. She mentions a study comparing how often people with and without ADHD report them. The article does not describe how that study was done, so readers cannot judge its strength from this piece.
Her suggested approach
Her first step is to notice these thoughts. She suggests learning which ones come up most often, and at what time of day or in which situations. When one appears, she recommends treating it as a warning that procrastination is about to start. Then she suggests switching to a strategy that gets you moving, such as:
- starting with the smallest, easiest part of the task;
- the Pomodoro technique, which alternates 25 minutes of work with 5-minute breaks;
- an energizing song;
- body doubling, which means working alongside another person so someone is there to keep you on track;
- picturing yourself reaching the finish.
She also suggests thinking of a teacher or mentor who motivated you and coaching yourself in the same way. She recommends writing your strategies down.
Realistic expectations
Knouse writes that undoing an old pattern takes a lot of practice and that falling back into it is expected. She encourages readers to be kind to themselves. In her view, catching these thoughts and acting differently even a small share of the time can make a real difference. This is her professional opinion. The article does not report a test of that specific claim.
What this article is and is not
This is a short advice column, not a report of new research. The strategies are a researcher's suggestions. The piece does not show that this set of strategies was tested together as a program. Some ideas may suit one person and not another. Body doubling needs someone who is available. A fixed 25-minute timer may disrupt people who concentrate better in longer stretches. The column is written for readers with ADHD. Many people without ADHD also leave work to the last minute, but the article does not show that these strategies work the same way for everyone.
