Introduction

If you live with ADHD, you’ve probably noticed that some tasks linger endlessly on your to-do list. Each time you see them, you feel guilty or stressed, but somehow they still don’t get done. This doesn’t always mean you’re lazy or unmotivated—it often means the task doesn’t deserve your energy in the first place.

Research shows that procrastination in ADHD is linked to how we value rewards, how we perceive effort, and whether our goals actually align with our values (Oguchi et al., 2023; Le Bouc et al., 2022). Even professional trainings for clinicians, like Tuckman’s ADHD at Work (2022), highlight that procrastination is often a signal—not just a flaw.

Why ADHD Brains Struggle With Certain Tasks

• Temporal discounting: Studies show that adults with ADHD are more likely to devalue future rewards. If a task doesn’t feel rewarding right now, it’s harder to start, even if future-you will care (Zhang et al., 2024).
• Effort feels heavier: Research has found that people who perceive effort as “expensive” are more prone to procrastination, even when they know the outcome is worthwhile (Le Bouc et al., 2022).
• False goals: As Tuckman (2022) points out, many tasks that never get done are actually “false goals”—expectations we’ve internalized from others rather than things that truly matter to us.

How to Decide if a Task is Worth It

• Check alignment: Does this task connect with your larger goals or values?
• Consider payoff vs. cost: Will your future self care if it’s done, or will it be irrelevant later?
• Notice external “shoulds”: Are you doing this for yourself, or because of someone else’s expectations?
• Experiment small: If you’re unsure, try a mini version of the task. If it feels meaningless or draining, give yourself permission to release it.

A Gentle Reminder

Letting go of a task doesn’t mean failure—it means clarity. By releasing goals that don’t serve you, you’re protecting your time and energy for what truly matters. ADHD brains work best when tasks are meaningful, connected to the present, and aligned with values.

Summary

Not every unfinished task is a problem—sometimes it’s a signal. ADHD research shows procrastination often comes from effort costs, misaligned goals, or difficulty connecting with future rewards. The next time a task lingers, pause and ask: Does this really matter to me? If not, it’s okay to let it go.

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References

• Oguchi, M., et al. (2023). Moderating effect of ADHD on the association between temporal discounting and procrastination. Heliyon.
• Zhang, P. Y., et al. (2024). Temporal discounting predicts procrastination in the real world. Frontiers in Psychology.
• Le Bouc, R., et al. (2022). A neuro-computational account of procrastination behavior. Nature Communications.
• Tuckman, A. (2022). ADHD at Work [Professional training module]. PESI.