ADHD Experts Podcast 598- Stuck in Procrastination Mode? Turn Intention into Action with ADHD
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Mar 24, 2026 Laura E. Knouse, Ph.D., clinical psychologist and ADHD researcher, shares her work on in-the-moment thoughts that derail task starts. She outlines how procrastination is a string of avoidance moments and presents CBT-based tools like microchunking, Pomodoro tweaks, and self-coaching scripts. Short strategies, spotting red-flag thoughts, and practicing compassionate rehearsal take center stage.
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Avoidant Thoughts Reinforce Procrastination
- Avoidant automatic thoughts (AATs) reduce negative emotion by offering immediate relief, reinforcing avoidance.
- This negative reinforcement loop makes small escapes feel rewarding and increases future procrastination risk when repeated.
Track Red Flag Thoughts To Spot Choice Points
- Notice and record your personal red flag thoughts that reliably lead to avoidance.
- Use that data to predict choice points so you can prepare a specific response rather than trying to erase the thought.
Positive Thought That Predicted Impulsivity
- One client's red flag thought was 'I'm a good person so this will all work out' which sounded positive but preceded impulsive mistakes.
- The thought's effect mattered more than its content; it reliably predicted poor choices for him.
