ADHD, Procrastination & the Power of Sensory Rewards

Ever stared at a pile of washing or a messy kitchen and thought, “I literally don’t know where to start”?

Same.

If you have ADHD (or ADHD-adjacent tendencies like anxiety or executive dysfunction), you’ll know that procrastination isn’t about being lazy. It’s about your brain not knowing how to begin. It’s like standing in front of a door you can’t open — even if you want to.

So why do we freeze?

It’s all to do with executive function — the part of your brain responsible for planning, prioritising, and initiating tasks. For people with ADHD, that function can be glitchy.

You’re not avoiding the task because you don’t care. You’re avoiding it because:

• You feel overwhelmed by where to start

• The task is too boring to activate your brain

• You’re chasing the “right mood” or energy level to begin

• You’re already carrying shame from putting it off

Sound familiar?

What actually helps: focus on the reward

Here’s what works for me — and maybe it’ll help you too.

“I don’t focus on the task. I focus on the reward.”

For example, when I’m faced with holiday washing, I think about how much I love my kitchen to look clean and smell nice. That’s my happy place.
So instead of telling myself, “Do the washing”, I say:

“Imagine how good it’ll feel when this is done. The calm. The smell. The reset.”

It’s that feeling — not the to-do list — that gets me moving.

Sensory rewards = dopamine motivation

ADHD brains are driven by interest, novelty, urgency, or reward. Sensory rewards (like smell, sound, light, or texture) give your brain a tiny hit of dopamine — just enough to help you get started.

Try it:

• Light a candle or use a calming scent

• Play music that makes you feel like a main character

• Picture how you’ll feel once it’s done

• Set a timer and race the clock

• Break the task into tiny steps (like “just put one thing in the basket”)

You’re not broken. You just need a different kind of start.

Most productivity advice wasn’t written for neurodivergent minds. So let’s write our own.

If your brain needs a reward to begin, that’s not a flaw — it’s information.

Build your systems around what actually works for you. For me, that means putting something nice-smelling in the sink and imagining the calm that’s waiting for me on the other side of the task.

And honestly? That’s more than enough.

Struggling with daytime fog, low motivation or task paralysis?

The Noops Nootropics Day formula was designed with busy, overwhelmed brains in mind.
It combines ingredients like Lion’s Mane, Ginkgo Biloba, L-Tyrosine and a full B-vitamin complex — to support clarity, energy, and focus without relying on stimulants or harsh crashes.

If procrastination is your brain’s go-to coping mechanism, gentle daily support might help you feel more ready to start.

Or follow @noopsnootropics for lived experience support that actually makes sense.

Want more practical support for your ADHD brain?

You might also like our post on Natural Remedies for ADHD: What Works (and What Doesn’t).
It’s packed with gentle, non-medication-based strategies for focus, calm and clarity.