Overcoming Procrastination
Neurodivergent Study Tips That Actually Work
Overcoming Procrastination When You’re Neurodivergent
If you’ve ever sat down to study and somehow ended up reorganising your stationery, scrolling endlessly, or daydreaming instead — you’re not alone.
Procrastination isn’t laziness.
For neurodivergent students, it’s often a mix of executive function challenges, perfectionism, and overwhelm.
How Does Procrastination Feel?
Procrastination can feel like knowing exactly what to do but being unable to start.
It’s as if your brain’s “go” button is missing, even when the deadline looms.
For autistic and ADHD students, this is particularly common — the brain’s motivation systems rely on interest, novelty, or urgency, and when those are missing, focus can feel impossible.
Why Neurodivergent Brains Struggle to Start
Executive function — the brain’s planning, organising, and action-taking system — can work differently for neurodivergent people.
A task that seems simple (“just write the essay”) might feel like standing at the bottom of a mountain.
Often, the hardest part is just beginning.
The trick is to make starting as easy and rewarding as possible.
Try breaking tasks into micro-steps, using a timer for short bursts (the Pomodoro technique is brilliant for this), or pairing study with sensory supports — soft music, fidget tools, or movement breaks.
Practical Ways Parents Can Help Neurodivergent Students Overcome Procrastination
🌟 Make reminders visible.
Many neurodivergent students benefit from seeing what needs to be done, not just hearing it.
Encourage your child to use sticky notes, wall planners, or digital reminders in places they naturally look — such as near their desk or on their phone lock screen.
📅 Help them plan backwards.
Sit down together and look at the due date, then break the task into smaller steps.
Ask, “What can you finish today or this week?” rather than focusing on the whole project at once.
This makes the workload feel more achievable.
🎧 Support a focus ritual.
Encourage your child to create a small, consistent routine before studying — perhaps lighting a candle, listening to the same playlist (my personal favourite), or doing a brief stretch.
These sensory cues help the brain recognise it’s time to focus.
🕐 Offer gentle accountability.
Some students focus best when someone checks in or studies alongside them.
You could set a timer and work quietly together, or arrange regular check-ins with a tutor or study buddy who can cheer them on.
💛 Keep compassion front and centre.
When motivation dips, remind your child that starting small still counts.
Progress isn’t about speed — it’s about building habits that work for their unique brain.
Watch the Video
In my video Overcoming Procrastination When You’re Neurodivergent, I explore why procrastination happens and share practical, realistic ways to shift from frozen to focused — especially for secondary and tertiary students who learn differently.
You May Be Interested…
If procrastination has been tricky for your child, you might also enjoy my earlier posts:
- Working Memory and Neurodivergent Children,
- Understanding PDA in Children and
- Teaching Skills to Manage Autism Shutdowns Independently
Each one explores a different part of the learning journey and offers gentle, practical ways to support your child at home.
You’ll find these videos and more on my YouTube channel, Different… And Loving It!