5 Types of Procrastinating Due to ADHD Avoidance Infographic

Enhancing Self-Awareness: Procrastinating Due to ADHD Avoidance Infographic

Human nature predisposes us to avoid situations that cause discomfort. When we see a task as “too challenging” or a situation as “too overwhelming,” we find ways to avoid it. Sometimes we’re successful; sometimes we aren’t. For adults with ADHD, however, avoidance can be a bigger struggle. Explore this 5 Types of Procrastinating Due to ADHD Avoidance Infographic to determine if procrastinating is masking as avoidance in you.

The tips in this ADHD Avoidance Infographic offer insights to help you move past procrastination and uncover the deeper factors driving avoidance.

5 Types of Procrastinating Due to ADHD Avoidance Infographic

5 Avoidance Behavior Types, Examples, And Tips

To figure out if you are procrastinating or avoiding, read more to learn about the five main types of avoidance behavior: Situational, Cognitive, Protective, Somatic, and Substitution.

1. Procrastinating With Situational Avoidance

Classic situational avoidance involves consciously avoiding the people, places, or things that can trigger negative feelings. This kind of avoidance happens when you’ve had a bad experience and want to avoid feeling that way again. Your brain tries to protect you by insisting that if you put yourself in that situation again, the result will be the same.

TIP: Visualize a scary situation ahead of time, then picture the best possible outcome.

2. Procrastinating With Cognitive Avoidance

Cognitive avoidance is engaging in something to avoid imaginary “what-ifs” in a pending situation. Your brain predicts all possible problems, imagines a negative outcome, and distracts you from the task to avoid it.

TIP: Try to imagine the worst-case scenario and compare it to an imagined best-case scenario. A situation is typically never as bad as it seems.

3. Procrastinating With Protective Avoidance

Protective Avoidance is your brain’s way of proactively guarding you against what it perceives as “very bad things.” It can look like overpreparation and perfectionism.

TIP: Ditch the perfectionist and use your logic. Accept that “good” is good enough while viewing things from a logical standpoint rather than an emotional one.

4. Procrastinating With Somatic Avoidance

Somatic avoidance is the urge to avoid situations that trigger negative physical reactions, like a racing heartbeat, trembling, shortness of breath, or other stress responses like ‘fight, flight, or freeze’.

TIP: Learn deep breathing techniques, mindfulness meditation, or other relaxation methods to calm the stress response.

5. Procrastinating With Substitution Avoidance

Substitution avoidance is trading one thing in for another. If you’re feeling upset or bored, your brain might decide it’s a fantastic idea to “solve” that with maladaptive behaviors.

TIP: Understand what you have, as well as what you have to lose. Is it really worth it?

Is avoidance behind your procrastination?

Learning to recognize what you’re feeling and why is the first step in digging deeper. Applying the tips in this ADHD Avoidance Infographic will help you combat procrastination due to ADHD avoidance.

Read the full blog post here: Are You Procrastinating or Stuck in ADHD Avoidance? for more information and guidance.