Pete Quily Adult ADD Coach in Vancouver BC Canada ADDCoach4U Adult ADHD Coach Pete Quily in Vancouver BC Canada Sign up for my Newsletter ADD Perspectives


I help reduce the problems and the pain of ADHD and focus on the strengths.

Since 2003.

Pete Quily Adult ADHD Coach Photo

Follow me

facebook twitter googleplus pinterest

Featured in ADDitude Magazine, CBC, Global TV, Globe And Mail and more

Adult ADHD Coaching

Who I Help

Problems I Help Solve

Results My Clients Get


Try A Free ADHD Coaching Session

Contact Pete

Free ADHD Resources

My Adult ADD Strengths Blog


Media Room

Search This Website



Topic: Procrastination

September 2004 Meeting Notes for the Vancouver Adult ADD Support Group

Return to Vancouver Adult ADD Support Group Previous Notes Page


The topic for this meeting was Procrastination.

Questions to think about for the meeting.

What circumstances are usually occurring when you procrastinate?

Can you classify the types of situations where procrastination becomes a problem?

What stories do you tell yourself when you procrastinate? How do you justify it? How do you condemn yourself when your procrastination leads to negative consequences? Are there any useful results from your condemnation?

Is there a specific trigger to your procrastination?

What emotions proceed your periods of procrastination? What emotions and thoughts come after the realization that your procrastination has created problems in your life?

What has worked for you in overcoming procrastination? Why do you think those tactics were successful? How can you apply them in other situations?

What specific areas of your life would you like to reduce procrastination in?

Please tell us how you dealt with the challenge one of members gave you at the August meeting. Here was the challenge.

Here is a challenge for you:

Your Goal Is:

a) Choose a time management system for you by next Thursday
at 6:00PM

b) Refine the time management system you currently use, define how you will do this by next Thursday at 6:00PM

Schedule It:

• On a piece of paper, sticky post-it-note or what ever you use, set a day and time when you are going to start working on your goal, once you have committed by next Thursday at 6:00PM.
• Also, set a date and time when this goal is to be completed.

Do It:

• No excuses, no putting it off, no rescheduling this goal. JUST DO IT!

A great book on procrastination is Put your Rear into Gear: Understanding and Breaking Free From Procrastination. By Jeanine Reiss Lifeworks Publishing Ltd. It really helps you understand and deal with the different types of procrastination.


September 28th, 2004 Notes

The theme for this meeting was Procrastination.
Carol, Coordinator of CHADD Vancouver, did the introduction (mostly new people who attended the meeting), this was our 3rd meeting in this new format as a separate adult group.

CHADD started as a support and information group for adults, parents of children and youth, in the last few years more adults, then a little session for the adults, that did not work and now have a separate meeting, chaired by Pete, but he is ill tonight. There has been 12 or 13 people at meetings previously.
Introductions: name and one thing around procrastinating and maybe a Burning Question.

  • What Procrastination means in my life: the Fantasy that someday in the future I will have the....
  • Realization of ADD pursuing diagnosis, educating mother of two, previous diagnosis… can't break down the tasks… feels overwhelming… cannot start
  • Procrastination is pretty bad, can’t get basic things done, looming catastrophe, option paralysis, can't decide on one thing
  • Essay to do, wait until past the deadline with the extension and use the adrenalin to get it done.Getting ready in the morning… timing
  • So glad to be here… Feeling like I am home… Why does stuff keep creeping all over the place… how to prioritize... the 37 things... why does it have to be like this... moved some more junk... try to do my best... 14 bags of groceries... bring 2 in at a time... husband is not building any more shelves for my stuff
  • Son ADHD... been nuts living with him... after having my kids my life fell apart... I got tested for it... thinking back I used sit in class and float off. I see it in my daughter. I get fired up by getting things done at the last minute. I did not share the secret with friends... piles everywhere and then the last minute spurge when others come over.
  • Diagnosed 7 years ago ... not coping well in the last few years... car accidents...  son ADD… Feeling over-whelmed
  • Daydreaming... staying focused… going in too many directions and not finishing one
  • Symptoms seem to be there… lack of motivation… and can follow through... boxes... stuffing them full of stuff...
  • Not formally diagnosed... think procrastination is my middle name... so much of nothing... can’t get motivated all by myself. My house is clean, but don't look in drawers.
  • Past few years diagnosed… seem to be storing a lot of stuff and not dealing with it. There are courses I want to do and other things crop up.
  • Diagnosed 5 years ago... struggle with because of addictions… perfectionism… and so many things to do that day… overwhelming.
  • Diagnosed in 97, I was self-medicating, in recovery I figured out not an addict. Without Ritalin I cannot work. I am like a pit bull at work and not good for interacting with others. Have a stage of depression and my employer is very accommodating. I have my own way of doing things so I do not to forget. My strategy is: get it done and out of the way. My self confidence goes if I am not getting things done. No one understands what we go through: spinning - distracted by things or people - never enough time - do it right now or it does not get done.


    What do you say to yourself?
  • I will do it tomorrow... get mad at self... hear the statements from my parents... think of the consequences. If I can't get it all done, then I don't do it. It is both stressful to avoid it or do it.

  • Successes with procrastination:

  • When I wait until the last minute, I tell myself that I could have done it better if started sooner.
  • Medication helps with focusing: 100 ideas become only 5.
  • When I don't have time: do the next thing and get on a roll.
  • Do the next thing, then a reward, the next thing, and so on...
  • Have someone there to help you want to do it and encourage you - buddy system.
  • Super organized partners.
  • Do the most difficult thing first.
  • Promise yourself you will only do 15 minute sand then a break - then wake up in 3 hours into the task.
  • Rewards - movie every Tuesday, whether I got it done or not.
  • I get to sit down and do the mending by hand, quiet time for me.
  • I get to sit down and do the mending by hand, quiet time for me.
  • Having a supportive employer: ask for conditions that support you. If employers know you can get some support.
  • I get to sit down and do the mending by hand, quiet time for me.
  • Having a supportive employer: ask for conditions that support you. If employers know you can get some support.
  • See how others cope or do it - then actually do it.
  • My energy level varies day to day and I do not want people to see me at my best because then they will expect me like that all the time.
  • Have a good system
  • Catastrophizing: thinking of the worst possible outcomes and then get the job done.
  • Catastrophizing: thinking of the worst possible outcomes and then get the job done.

    Problems with procrastination:
  • Go to change the bed linens and take them down to the laundry and notice the cobwebs. Go to get something to clean with and see the rage need cleaning, get involved with the next thing and the bed is not made. The kids give me a bad time about the house and call me a loser. I tell them: “If you are not part of the solution; you are part of the problem.”
  • I cannot decide on what to do with things.
  • The challenge of “this is worth 50% of your mark” and I did the best ever on an assignment.
  • I used to drive 50 miles and realized that I did not stay focused.
  • I do husband’s tax return and not mine, I meant to and eventually the consequences ended up being greater than the pain.
  • I drive a truck and never had driven a tractor trailer, but I did by just focusing on the truck.
  • We forget what we are going to do, someone else is more important and it breaks your focus.
  • When the tasks is boring or not urgent.
  • Sudden change or need to change gears, inconsistent performance - still due when it is due.


    What worked?
  • I moved furniture and was hell to work with, I demanded things be done a certain way. One day I decided to change and be decent to the boys and the whole thing changed.
  • My boss said to do this in this order I did it my way and he asked what are you doing? I need to do things in my way to get things done, it relaxed me and then I could get down to work.
  • A strategy that will work for me in this situation, will not work for you in the same situation. We need to do what we do, it may not look pretty, but it gets done.
  • Strategy to get things done: like packing up a house, start one room at a time, finish that and then the next room.
  • I do things in order, or I end up missing things. Classic ADD: short term memory is very bad, kind of like Alzheimer’s.


    Do you people tell about your ADD?   

    Human rights... accommodations... depends on the boss... and the relationship... you have to really know what you need to be successful with the job, then get what help you need... this is what you get- coming and going at odd times,
    The Top 10 Procrastination Busters
    I am good at:

    organizing things, reading, travel, being hopeful, learning about things… medical, interior design, walking and reading, gardening, encouragement, packing and putting things in boxes, listening to other people, listening and helping, waterskiing, cooking, my job, playing and having fun, seeing the light in something dark, being understood
    Clutter is the theme next time…


    © 2003-2018 Pete Quily