Podcast Summary

Overcoming Distractions – Thriving with ADHD, ADD

Episode: What Is Task Avoidance with adult ADHD? And how can I minimize it?

Host: David A. Greenwood
Date: June 27, 2025

Episode Overview

In this engaging solo episode, host David A. ("Dave") Greenwood dives into the concept of task avoidance among adults with ADHD. He demystifies the reasons why even high-achieving, busy professionals put off important tasks—not as a result of laziness or willpower failure, but due to how the ADHD brain processes motivation, emotion, and executive function. Dave shares relatable personal anecdotes, uncovers why self-acceptance is essential, and delivers a down-to-earth set of strategies, emphasizing flexibility, trial and error, and self-compassion.

Key Discussion Points and Insights

1. Understanding Task Avoidance in ADHD (01:14)

• Definition: Task avoidance is the tendency to delay, resist, or ignore certain tasks, even when they’re important.
• Distinguishing from Procrastination: While sometimes called procrastination, not all avoidance is the same. Strategic delay is occasionally smart, but chronic avoidance creates growing to-do lists, stress, guilt, and even panic.
• Not Laziness: “For those of us adults with ADHD, it isn’t about being lazy. It might not even be a lack of willpower. It’s often rooted in how our ADHD brain… process[es] things like motivation, emotions, how our executive functions… work in our favor or get in the way.” (03:00)

2. Why We Avoid Tasks (04:10)

• Tasks may feel:
  • Overwhelming
  • Boring
  • Unclear
  • Uncomfortable or ambiguous
• The ADHD brain is drawn to more stimulating, easier activities, leading to important but unpleasant tasks stacking up.

3. Personal Examples of Task Avoidance (05:45)

• Dave candidly shares the tasks he’s currently avoiding, making it clear he isn’t immune:

  • Renewing his driver’s license
  • Power washing the deck
  • Fixing the bathroom wall
  • Taking his car to the shop

• Quote: “I am not perfect either.” (06:41)

4. Self-Compassion & Acceptance (07:00)

• Avoiding tasks is not a moral failing—patterns can be modified with strategies and self-compassion.
• Quote: “Understanding why we avoid certain tasks is the first step in reclaiming that focus and that energy…” (07:32)
• Emphasizes "meeting you where you are" and recognizing not all strategies work for everyone.

Strategies to Minimize Task Avoidance

Emotional/Tactical Approaches

a. Name the Resistance (09:30)

• Pause and literally ask yourself: “Why am I avoiding this?”
• Breakdown daunting tasks into clear, small steps.
• Example for DMV: Open the envelope → Go to the website → Gather documents.

b. Clarity is Key (11:09)

• “Clarity is one of my favorite words, and it should be yours too.” (11:13)
• If you’re not clear on the steps, blocking out time is useless.

c. Shrink the Task (11:45)

• Focus on the tiniest actionable step—microtasks are less intimidating.
• Example: Rather than "renew license," start by "open the envelope."

d. Body Doubling / Co-Working (12:45)

• Having someone work quietly nearby, in person or virtually, helps some people focus.
• Dave notes: “For me, that’s fresh hell,” but admits it works for many.

e. Gamify Tasks (14:34)

• Turn tasks into a “game” by racing the clock, setting a timer, or creating artificial deadlines.
• “I’m gonna do these three things and it’s gonna take 30 minutes…” (15:00)

f. Name a Reward (16:09)

• Pair tasks with small treats (e.g., watch a video after clearing email)—but beware of rabbit holes!

Practical/Tactical Approaches

a. Follow Your Energy (17:20)

• “Nothing gets done without energy.” (17:22)
• Important, thinking-heavy tasks should be done when you feel mentally fresh.

b. Time Blocking (18:02)

• Dedicate specific bursts of focused time for particular tasks.
• “Block them out like appointments.” (18:25)

c. Task Parking/Strategic Delay (19:10)

• Put non-urgent tasks on a ‘later’ list to reduce overwhelm.
• Use any tool: digital notes, legal pads, etc.
• “Sometimes you gotta put things aside for later and I call that strategic delay.” (20:11)

d. Routine & Launch Rituals (21:07)

• Simple practices help cue the brain: making coffee, cleaning your desk, stepping outside.
• Dave’s “stun” routine: splashing ice-cold water on his face to snap into action.

e. Limit Choices (22:20)

• Avoid an overwhelming to-do list—stick to “top three” daily tasks.
• Use Post-its or pre-decide your focus for the day.

f. Night-Before Planning (23:00)

• Set your key priorities before bed—reduces morning stress and mental drain.

g. Physically Check Off Tasks (24:08)

• Crossing items off gives a dopamine hit and motivates continued action.
• “Take even the small win… block out those smaller chunks of time for the tiny tasks…”

h. Get Support if Needed (25:45)

• Dave invites listeners to seek individualized help or mentorship if you feel stuck.

Notable Quotes & Memorable Moments

• “For those of us adults with ADHD, it isn’t about being lazy… it might not even be a lack of willpower.” (03:00)
• “Understanding why we avoid certain tasks is the first step in reclaiming that focus and that energy…” (07:32)
• “Meet you where you are. Not every piece of advice works for everyone, and we need to continue to understand this.” (08:13)
• “Clarity is one of my favorite words, and it should be yours too.” (11:13)
• “Sometimes you gotta put things aside for later and I call that strategic delay.” (20:11)
• On energy: “Nothing gets done without energy.” (17:22)
• On imperfection: “I am not perfect either.” (06:41)

Key Timestamps

• 01:14 – Explaining task avoidance and its roots
• 03:00 – ADHD, procrastination, and debunking lazy/willpower myths
• 05:45 – Dave’s real-life task avoidance examples
• 07:32 – The importance of self-compassion
• 09:30 – Naming resistance and seeking emotional clarity
• 11:09 – Clarity as a foundation for tackling tasks
• 12:45 – Body doubling: social and virtual strategies
• 14:34 – Gamifying tasks with timers and self-competing
• 17:20 – Aligning work with natural energy levels
• 19:10 – “Task parking” for non-urgent items
• 21:07 – Rituals and routines to kickstart productivity
• 22:20 – Limiting choices to top three tasks
• 23:00 – The value of planning the night before
• 24:08 – The psychological impact of physically checking off tasks
• 25:45 – Encouragement to seek support

Takeaway

Dave emphasizes that for adults with ADHD, task avoidance is normal and manageable, not a “moral failing.” Through a mix of self-awareness, strategic planning, emotional clarity, and self-compassion, listeners can successfully minimize avoidance—and even celebrate small wins along the way. He reminds listeners to adapt advice to their own circumstances, experiment with approaches, and always, always give themselves some grace.