What am i avoiding? - Liz Welshman | ADHD Coach & Consultant

ADHD PROCRASTINATION BUSTER

What's making this hard?

Pick a task you've been putting off. It might be one that keeps reappearing on your plan day after day. Or maybe whenever you think about it you tense up. Use this tool to figure out what your main barriers are, and then brainstorm strategies for how to lower them.

What's making this hard?

simple...............................................................complex

quick.....................................................time comsuming

i know what to do........................................need more info

easy.....................................................................difficult

independent task..................................requires other people

interesting...................................................................boring

important to me........................................not important to me

important to others...............................not important to others

urgent.....................................................................not urgent

my main focus..............................................lots of distractions

confident i'll do a good job.......................doubt i'll do a good job

Which of these barriers do I want to get rid of?

How could I lower the barrier/s?

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