Procrastinate → Panic → Prepare → Perform: My ADHD Cycle - A reminder
The 4Ps of Getting Stuff Done
If you’re like me, then procrastination is a common occurrence. So, I wanted to reshare an article I wrote on what strategies and tools I use when it hits hard!
What are you currently procrastinating over? Hit me up and reply with your procrastination pain points.
Last week I did another work in progress of my solo show A Mind Full to an audience of five, two of whom were friends.
I’d booked the show a month before, but only really leapt into action three days prior, making the necessary changes to the script and inviting people.
I’ve performed four work in progress shows in total now and each time I go through the same 4P’s process:
Procrastinate: I will do anything but the thing I should be doing - preparing for the show.
Panic: In the lead up, I am gripped by a sense of panic and always come close to cancelling the performance, but then take a few deep breaths and decide to go through with it.
Prepare: With time ticking I enter hyperfocus, making the necessary changes to ensure I have something new to try out and then invite friends to the show.
Perform: Get on stage and actually enjoy the process of performing - even when it’s only to a handful of people.
Rinse and repeat.
This is ADHD at its finest. And despite knowing that there’s a healthier way to go about doing this, I repeatedly fall into the same pattern.
And I’ve found the same to be true of running a business.
Marketing is not my biggest strength and so I do what I can to avoid creating Instagram posts, sending out emails and promoting workshops.
Imposters syndrome kicks in and I think that people will get irritated from receiving another email from me.
Then the inner critic joins the party and tells me I’m a loser for not getting shit done.
Whether you have ADHD or just struggle with procrastination, this is something I’m sure we can all relate to. So here’s what I do when I’m feeling stuck in a rut.
Positive self-talk: I convince myself to do things - like writing this newsletter, which I’m feeling resistance towards doing. Two paid subscribers recently cancelled their subscription, which means I’m at my lowest earnings for some time. That creates a feeling of despondency and like I’m writing into the abyss - but then I remind myself why I’m doing this and get words on the page.
Structure: I have a printed daily/weekly timetable that I refer to throughout the day. Without it, I can feel lost and overwhelmed by everything I have to do. The schedule provides me with a much needed routine and helps me get shit done.
Utilise tools: Binaural beats, Focus Mate and mini breathwork sessions throughout the day, such as 4-7-8 and the parasympathetic sigh, help me get into the zone.
Take a break: Sometimes I need to drop what I’m doing and head out for a phone free walk in the park. I’ll sit on a bench and do 3 x rounds of box breathing, then return clear headed with a load of new ideas to add to the never-ending to-do list.
So there you have it, my go-to’s when the going gets tough.
If you’re deep in procrastination mode right now, you’re not alone. Start small. One breath, one task, one step at a time.
And if you’re ready to dive deeper, I’m offering limited spots for 1:1 coaching.
📞 Book a free 15-minute discovery call here.
What are some of the tools and strategies you use to get yourself out of a rut? Let me know below.
When procrastination hits hard and your brain won’t quieten the f*ck down.