Why ADHD People Procrastinate! (And 4 Brain-Based Ways To Get Started)

Why does something as simple as replying to an email, doing the washing or starting a task feel almost impossible with ADHD? In this episode, leading ADHD advocate Hester Grainger reveals what’s really happening inside the ADHD brain when we procrastinate, and shares 4 practical, brain-based ways to finally get started. We also explore dopamine, motivation, shame, and what happens when years of struggling begin to change the way you see yourself. If you’ve ever called yourself lazy because you knew what you needed to do but still couldn’t do it, this episode is for you. Chapters: 00:00 Trailer 01:57 Why Your ADHD Brain Just Can’t Start 07:06 Dopamine Explained Simply 10:14 The First ADHD Hack That Gets You Moving 13:57 The Second Hack: Make Your Brain Care 17:13 The Brutal Things ADHD Makes You Believe About Yourself 20:18 When ADHD Turns Into Shame 21:43 When Procrastination Becomes Your Identity 24:01 Tiimo advert 25:20 The Third Hack: Why Pressure Actually Works 30:34 The Fourth Hack: The ADHD Motivation Switch 33:38 A Letter to My Younger Self Visit Hester’s website 👉 https://www.perfectlyautistic.co.uk Find Hester on Instagram 👉 https://www.instagram.com/hestersvibe/ Get 30% off an annual Tiimo subscription 👉 https://www.tiimoapp.com/offers/adhdchatter Buy Alex's book entitled 'Now It All Makes Sense' 👉 https://www.amazon.co.uk/Now-All-Makes-Sense-Diagnosis/dp/1399817817 Order Alex’s book about Rejection Sensitive Dysphoria 👉 https://linktr.ee/adhdchatter?utm_source=linktree_profile_share&ltsid=9ffd8709-06df-444c-9936-c136fbd14d6e Producer: Timon Woodward Recorded by: Hamlin Studios Trailer editor: Ryan Faber DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Alex PartridgehostHester Graingerguest

Sep 7, 202636mWatch on YouTube ↗

EPISODE INFO

Released: September 7, 2026
Duration: 36m
Channel: ADHD Chatter Podcast
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

Why does something as simple as replying to an email, doing the washing or starting a task feel almost impossible with ADHD? In this episode, leading ADHD advocate Hester Grainger reveals what’s really happening inside the ADHD brain when we procrastinate, and shares 4 practical, brain-based ways to finally get started. We also explore dopamine, motivation, shame, and what happens when years of struggling begin to change the way you see yourself. If you’ve ever called yourself lazy because you knew what you needed to do but still couldn’t do it, this episode is for you. Chapters: 00:00 Trailer 01:57 Why Your ADHD Brain Just Can’t Start 07:06 Dopamine Explained Simply 10:14 The First ADHD Hack That Gets You Moving 13:57 The Second Hack: Make Your Brain Care 17:13 The Brutal Things ADHD Makes You Believe About Yourself 20:18 When ADHD Turns Into Shame 21:43 When Procrastination Becomes Your Identity 24:01 Tiimo advert 25:20 The Third Hack: Why Pressure Actually Works 30:34 The Fourth Hack: The ADHD Motivation Switch 33:38 A Letter to My Younger Self Visit Hester’s website 👉 https://www.perfectlyautistic.co.uk Find Hester on Instagram 👉 https://www.instagram.com/hestersvibe/ Get 30% off an annual Tiimo subscription 👉 https://www.tiimoapp.com/offers/adhdchatter Buy Alex's book entitled 'Now It All Makes Sense' 👉 https://www.amazon.co.uk/Now-All-Makes-Sense-Diagnosis/dp/1399817817 Order Alex’s book about Rejection Sensitive Dysphoria 👉 https://linktr.ee/adhdchatter?utm_source=linktree_profile_share&ltsid=9ffd8709-06df-444c-9936-c136fbd14d6e Producer: Timon Woodward Recorded by: Hamlin Studios Trailer editor: Ryan Faber DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

SPEAKERS

Alex Partridge
host
Host of the podcast/YouTube channel ADHD Chatter, interviewing guests about ADHD-related topics.
Hester Grainger
guest
ADHD coach who works with clients across ages and speaks about procrastination and dopamine regulation in ADHD.

EPISODE SUMMARY

In this episode of ADHD Chatter Podcast, featuring Alex Partridge and Hester Grainger, Why ADHD People Procrastinate! (And 4 Brain-Based Ways To Get Started) explores aDHD procrastination decoded: dopamine regulation plus four motivation switches The episode explains ADHD procrastination as a dopamine regulation and task-initiation problem rather than a lack of willpower or morality.

RELATED EPISODES