Do you offer ADHD coaching in Winchester and online?

Yes. I coach adults with ADHD in Winchester (in-person) and online across the UK and internationally.

Who is ADHD coaching for?

Adults who want practical tools and compassionate accountability to improve focus, planning, emotional regulation, and work–life balance. Many are professionals or leaders seeking clarity and sustainable habits.

What happens in a session?

We set a clear goal, map patterns, break blocks and create simple, personalised experiments. Expect tools for time blocking, prioritising, nervous system regulation, and communication. You leave with a concise action plan after doing deep work to unlock energy and potential.

How long are sessions and how often do we meet?

Standard sessions are 60 minutes, typically every 1-2 weeks for 3–6 months. Intensives and VIP days are available.

Is this therapy or medical treatment?

No. Coaching is future-focused and skill-building. It does not diagnose or treat medical conditions. I can collaborate with your clinicians if helpful.

Do you work with clients who are undiagnosed or self-identified as ADHD?

Yes. Many clients come without a formal diagnosis. We focus on goals and strategies that support how your brain works.

Packages and VIP options are available. Each tailored to your individual needs.

How do I get started?

Book a free discovery call to check fit and goals. If we proceed, you’ll receive a simple intake form and a tailored plan.

Do you support employers or teams?

Yes. I provide workplace ADHD coaching and workshops. Enquiries are welcome.

ADHD Procrastination Tips: Overcoming Procrastination with ADHD Techniques

Katarzyna Chini
Jan 15
4 min read

Procrastination is a challenge many of us face, but when you have ADHD, it can feel like an uphill battle. The good news? There are practical, effective techniques tailored for ADHD that can help you break free from the cycle of delay and distraction. Today, I want to share some of these strategies with you.

ADHD Procrastination Tips That Actually Work

When I first started coaching, I noticed a common thread among my clients: procrastination wasn’t just about laziness or poor time management. It was often about feeling overwhelmed, unsure where to start, or simply not knowing how to harness their unique brain wiring. So, what changed everything? ADHD-specific techniques that respect how the minds work.

Here are some of the most effective tips I’ve seen make a real difference:

Break tasks into tiny steps: Instead of “write report,” try “open document,” then “write introduction.” Small wins build momentum.
Use timers and alarms: The Pomodoro technique (25 minutes focused work, 5 minutes break) can help maintain attention.
Create visual reminders: Sticky notes, whiteboards, or digital apps that show your progress keep you accountable.
Prioritise with purpose: Ask yourself, “What’s the one thing I can do right now that moves me forward?”
Celebrate progress, not perfection: Every step counts, even if it’s imperfect.

Eye-level view of a tidy desk with colourful sticky notes and a timer — Visual reminders and timers help manage ADHD procrastination

What is the Root of Procrastination?

Understanding why procrastination happens is key to overcoming it. For many with ADHD, procrastination isn’t about avoiding work because it’s unpleasant. It’s often about how the brain processes motivation, reward, and executive function.

Here’s what I’ve learned:

Difficulty with executive function: This means planning, organising, and starting tasks can feel overwhelming.
Emotional regulation challenges: Tasks that trigger anxiety or boredom can lead to avoidance.
Time blindness: Losing track of time makes it hard to estimate how long tasks take or when deadlines approach.
Perfectionism and fear of failure: Sometimes, the pressure to do something perfectly stops us from starting at all.

Recognising these roots helps us develop compassion for ourselves. It’s not a character flaw; it’s a brain wiring difference. And with the right strategies, we can work with our brains, not against them.

Practical ADHD Techniques to Beat Procrastination

Let me share some techniques that have helped me and my clients move from stuck to productive:

1. The “Two-Minute Rule”

If a task takes less than two minutes, do it immediately. This simple rule helps clear small tasks that pile up and create mental clutter.

2. Use “If-Then” Planning

Create clear action plans like, “If I finish this email, then I will take a 5-minute break.” This builds structure and rewards into your day.

3. Externalise Your To-Do List

Keep your list somewhere visible and update it regularly. This reduces the mental load of remembering everything and helps you focus on one thing at a time.

4. Build Accountability

Share your goals with a coach, friend, or colleague. Knowing someone else is rooting for you can be a powerful motivator.

5. Practice Self-Compassion

When procrastination happens, don’t beat yourself up. Instead, gently ask, “What do I need right now to move forward?” This mindset shift can reduce the cycle of shame and avoidance.

These techniques are not just about managing time; they’re about managing energy, emotions, and mindset. That’s why coaching can be so powerful. It’s about personalised support that helps you discover what works best for you.

Close-up view of a planner with handwritten tasks and a pen — Using planners and clear action plans supports ADHD task management

How Coaching Supports Your Journey to Clarity and Confidence

I’ve seen how coaching can transform blocks into growth. Whether you’re an urban professional in the UK or working remotely, coaching offers a safe space to explore your challenges and strengths. Here’s how I help:

Clarify your goals: Together, we identify what truly matters to you.
Shift unhelpful mindsets: We work on replacing “I can’t” with “I can try this.”
Build practical routines: Tailored strategies that fit your lifestyle and brain.
Enhance relationships: Coaching helps you communicate your needs and build authentic connections.
Career clarity: Whether you’re seeking a new path or growth in your current role, coaching guides you to make confident decisions.

Based in Winchester, Hampshire, I offer both in-person and online coaching, making it accessible no matter where you are. My approach is warm, encouraging, and direct because I believe in your potential to lead a life aligned with your true values.

Taking the First Step Towards Change

If you’re reading this and feeling stuck, know that change is possible. It starts with small, intentional steps. Maybe it’s setting a timer for five minutes to start a task. Maybe it’s reaching out for support. Maybe it’s simply acknowledging that procrastination is a challenge you can overcome.

Remember, overcoming procrastination is not about perfection or willpower alone. It’s about understanding your unique brain and finding strategies that empower you.

You don’t have to do this alone. Whether you’re in Winchester or anywhere in the UK, coaching can be the bridge from overwhelm to clarity, from delay to action.

Let’s take that step together.

If you want to explore how coaching can help you unlock your potential and build a life of clarity and confidence, get in touch. Your journey starts now.