https://infocusfirst.com/adhd-procrastination-strategies/

You know exactly what you need to do. The task is sitting right in front of you, and you might even desperately want to finish it. Yet, you find yourself completely frozen, unable to take that first step. If this sounds familiar, please know that you are not alone. This is a very real, lived experience for many adults with ADHD.

When you have ADHD, procrastination is rarely about laziness or a lack of willpower. Instead, it is deeply rooted in executive dysfunction. Your brain's management system, the part responsible for planning, organizing, and initiating action, operates a little differently. Understanding this can help you drop the guilt and start finding tools that actually work for your unique brain.