🧠ACT Therapy & ADHD: A Powerful Approach to Beating Procrastination 🎭
Ever Been Stuck in the “I’ll Do It Later” Loop? ⏳
Disclaimer:
This article provides general information about ACT and should not replace professional advice. While ACT can be highly effective, it may not be suitable for everyone, especially without proper adaptations. If you have concerns about whether ACT is right for you, consult a qualified mental health professional who can help find the best approach for your needs.
Therapy should feel empowering, not harmful!
Meet Jake—a smart creative guy with ADHD. He sits at his desk, staring at an unfinished report. Instead of working, he scrolls his phone, reorganizes his bookshelf and suddenly remembers he needs to clean the kitchen.
🔹 "I should start."
🔹 "But I don’t feel ready."
🔹 "I’ll do it later."
Later becomes hours… then days. The deadline creeps closer, and stress kicks in.
The cycle repeats.
Sound familiar?
ADHD procrastination isn’t just about productivity - it’s about how we relate to our thoughts and emotions. That’s where ACT Therapy (Acceptance and Commitment Therapy) comes in!
Let’s dive in! 🚀
🚀 What Is ACT Therapy?
ACT (Acceptance and Commitment Therapy) is a science-backed psychological approach that helps you:
✅ Accept uncomfortable emotions instead of fighting them.
✅ Detach from negative thoughts and self-criticism.
✅ Take action toward what truly matters, even with discomfort.
Rather than trying to "fix" thoughts or emotions,
ACT helps you change how you relate to them so they don’t control your actions.
💡 Key Idea:
You don't need to feel "ready" or "motivated" to take action—you can act despite discomfort.
🔍 How ACT Works: The Six Core Processes
ACT is based on six key principles:
1️⃣ Cognitive Defusion – Seeing thoughts as just thoughts, not absolute truths.
2️⃣ Acceptance – Allowing emotions and thoughts to exist without fighting them.
3️⃣ Present Moment Awareness – Practicing mindfulness to stay focused.
4️⃣ Self-as-Context - Viewing yourself beyond thoughts or emotions
(the "observer self").
5️⃣ Values Clarification – Identifying what truly matters to you.
6️⃣ Committed Action – Taking action based on your values, even when it’s hard.
🎯 Why ADHD Brains Struggle Without ACT
ADHD brains are wired for immediate rewards and high stimulation.
This makes long-term goals difficult.
ACT helps because:
🧠 Difficulty Regulating Emotions → ACT teaches us to accept frustration instead of avoiding tasks.
🧠 Executive Function Challenges → ACT helps us take small steps based on values, not just motivation.
🧠 Negative Self-Talk Leads to Paralysis → ACT helps detach from unhelpful thoughts and move forward.
📚 Scientific Backing: Does ACT Really Work?
✅ Studies show that ACT improves focus, motivation, and emotional regulation.
✅ Research has found that ACT reduces procrastination and increases goal achievement.
✅ Dr. Steven Hayes, creator of ACT, has conducted extensive research showing it’s effectiveness for ADHD and anxiety.
A Liberated Mind – Dr. Steven Hayes
🔥 ACT Strategies to Overcome ADHD Procrastination
1️⃣ Cognitive Defusion: You Are Not Your Thoughts 🧠💭
Instead of believing negative thoughts like "I always fail," try:
💡 "I notice that my brain is telling me I always fail. But I don’t have to listen."
This reduces the power of negative self-talk and keeps you from getting stuck.
2️⃣ Acceptance: Stop Fighting Procrastination 🎭
Instead of waiting for motivation, accept that discomfort is part of the process.
✅ Say: "I don’t feel like starting, and that’s okay. I can still take a small step."
3️⃣ Values-Based Action: Focus on What Matters 🎯
Reframe tasks based on values, not just deadlines.
❌ "I should write this report."
✅ "I value learning and creativity. Writing this report aligns with that."
4️⃣ Self-Compassion Over Perfectionism 💖
❌ "I’ll never get this perfect."
✅ "It’s okay if this isn’t perfect. Done is better than perfect."
5️⃣ The ‘Just 5 Minutes’ Rule ⏳
Instead of thinking "I have to finish this now," say:
💡 “I’ll just work on it for 5 minutes.”
→ This reduces resistance and often leads to more progress than expected!
📜 ACT Cheat Sheet for ADHD Productivity
🔑 ACT Strategy Key Actions
🧠 Cognitive Defusion – "I am noticing the thought that I’m failing but I don’t have to believe it.”
🌱 Acceptance – “I feel stuck, and that’s okay. I can still take action.”
💡 Values-Based Action – “This task connects to something I care about.”
💖 Self-Compassion – Perfection isn’t required. Progress is enough.
⏳ 5-Minute Rule – “I’ll work on it for 5 minutes and see what happens."
📝 Recap: Why ACT Works for ADHD
✅ You don’t have to “fix” yourself to take action.
✅ You can start before you feel motivated.
✅ Your thoughts don’t define you - you can choose to act despite them.
✅ Progress matters more than perfection.
📌 Final Thought: Procrastination ≠ Personal Failure
Procrastination isn’t a moral flaw - it’s just a habit shaped by emotions and thoughts. With ACT you can change how you respond to those thoughts
and build momentum. 🚀
Is ACT Right for Everyone?
While ACT has been helpful for many people with ADHD, it’s not a one-size-fits-all solution. Individuals with PTSD or autism may find some aspects of ACT challenging if the therapy isn’t adapted to their needs.
For PTSD: The focus on accepting distressing thoughts and emotions might feel overwhelming without proper trauma-sensitive adjustments. A skilled therapist can modify ACT to ensure it’s safe and supportive.
For Autism: Some autistic individuals may find ACT’s abstract concepts difficult to engage with or feel that it doesn’t fully address sensory and emotional regulation needs. Adaptations may be necessary for effectiveness.
If you’re considering ACT, working with a therapist who understands your unique needs is key. Therapy should feel empowering, not harmful!
📖 Practical Resources
🔹 Books:
📖 The Happiness Trap – Dr. Russ Harris
📖 A Liberated Mind – Dr. Steven Hayes
🔹 Videos & Podcasts:
🎥 ACT Therapy Explained (YouTube)
🎙️ Podcast on ACT & ADHD
🔹 Tools & Apps:
📱 ACT Coach App (iOS/Android)
Let’s Keep the Conversation Going!
💬 What do you think? Have you tried ACT techniques for ADHD? Share your experiences in the comments!
📢 Spread the word! If you found this helpful, share it with someone who might benefit.
📩 Stay connected! Subscribe for more ADHD-friendly strategies and follow for daily insights. Let’s navigate ADHD together! 🚀💙 #ADHDWisdom
Not sure why I haven’t heard of this but ordering one of those books right now!
Thank you for the feedback, very usefull to remember that ACT therapy is not for everyone.
While ACT has been helpful for many people with ADHD, it’s not a one-size-fits-all solution. As
mentioned below, in the comments, individuals with PTSD or autism may find some aspects of ACT challenging if the therapy isn’t adapted to their needs.
For PTSD:
The focus on accepting distressing thoughts and emotions might feel overwhelming without proper trauma-sensitive adjustments. A skilled therapist can modify ACT to ensure it’s safe and supportive.
For Autism:
Some autistic individuals may find ACT’s abstract concepts difficult to engage with or feel that it doesn’t fully address sensory and emotional regulation needs. Adaptations may be necessary for effectiveness.
If you’re considering ACT, working with a therapist who understands your unique needs is key. Therapy should feel empowering, not harmful!