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Have you tried the Pomodoro technique? I've heard it helps a lot.
https://todoist.com/productivity-methods/pomodoro-technique
I will give it a shot!
I read an awesome book about mental strength that talked about procrastination as a symptom of perfectionism. Basically, and I’m over simplifying, if you think something really needs to be perfect, and we all know deep down as humans perfection is impossible to achieve, then it’s really hard to start a task because you know in your heart it won’t be perfect. So in addition to other factors this could perhaps be one that you could work on. Once I started giving myself grace and not making everything about perfection I was able to work at a pace that I felt much better about.
Subject Expert
Have you talked to you attorney development folks? One of my friends got some awesome counseling/coaching for this type of stuff.
That’s what I was thinking - I’m just scared of labeling myself (see the partner comment below) since a lot of people don’t understand when I try to explain all the variety of techniques I’ve tried.
Mentor
I think the topic of procrastination is a huge taboo in our industry. Even though probably every human has procrastinated at some point in their lives, our professional value is determined based on hours billed so admitting that we have a time management problem can have negative implications on our careers. I would advise you against raising this with your employer and instead working with a therapist on a confidential basis.
Thanks that is what I’ve been doing I’m just concerned that I keep saying I will do better with my getting things done but struggling that and then get in hot water for it my firm will ask why I didn’t tell them what was happening
Mentor
I have a massive life-long procrastination problem too. Not taking on too much work is really key. I’m looking for advice too.
If you know you are procrastinating, why can’t you just get going? I advise against talking about it to the firm. It may only create negativity and an impression that is difficult to reverse even if you get professional assistance to learn to deal with it. Start tomorrow. Or the day after.
Have you tried meditation? Seriously! For example, the Headspace app has a program on anxiety/procrastination. It’s not a quick fix but if you do a little every day I bet you will start noticing a difference.
I’ve struggled with this myself. I’ve got a few ideas that help, I’ll write them up in a little bit.
Apologies if you answer below, but are you taking medication for your ADHD and if you are, have you considered switching it up? I hear from lots of folks who talk about diagnosed ADHD and don’t medicate and to me it seems like people who have 20/200 vision but dont wear glasses. I understand there are legit reasons for not taking medication but the diagnosis is a professional saying “your neurotransmitters don’t fire like other folks’ do” so treat it
I know a coach who helps with procrastination issues. Dm me if you want an introduction. Thanks.