You know what you need to do… but you just can’t do it.
✔ The task is sitting there, waiting, but your brain refuses to engage.
✔ You might distract yourself with something else even if you don’t want to.
✔ The longer you put it off, the worse you feel… but somehow, that still doesn’t help you start.
Sound familiar? That’s not laziness. That’s task paralysis. And for Black autistic adults, procrastination often comes with extra layers of stress, guilt, and unrealistic expectations.
So how do you get past the mental roadblocks and actually start? Let’s break it down.
Why Procrastination Hits Black Autistic People So Hard
✔ Perfectionism & Fear of Failure
- Many of us were taught that mistakes aren’t an option.
- If you grew up hearing “You have to work twice as hard”, then starting something imperfectly might feel terrifying.
✔ Task Paralysis (Not Laziness!)
- Autistic brains struggle with transitions, unclear steps, or tasks that feel overwhelming.
- If something feels too big, too vague, or too stressful, your brain shuts down instead of starting.
✔ Executive Dysfunction Makes “Just Do It” Impossible
- When your brain can’t organize the steps, prioritize, or activate motivation, tasks feel impossible… even if you want to do them.
- People say, “Just start!” but that’s the problem… you don’t know how.
✔ Burnout & Mental Exhaustion
- When you’re constantly dealing with masking, code-switching, microaggressions, and overstimulation, your brain doesn’t have the energy left to engage.
- Procrastination isn’t about “not caring”… sometimes, you’re just drained.
How to Get Started When Your Brain Won’t Cooperate
✔ Step 1: Break It Down Until It Feels Easy
- Instead of “Clean the kitchen,” start with “Put one dish in the sink.”
- If the first step still feels too big, make it even smaller.
✔ Step 2: Use the 5-Minute Trick
- Tell yourself, “I only have to do this for 5 minutes.”
- Once you start, you might keep going, but even if you don’t, 5 minutes is progress.
✔ Step 3: Create an External Start Cue
- Since waiting for motivation doesn’t work, use an external cue to trigger action:
- A timer
- A song
- A specific routine (e.g., “After I drink coffee, I send one email”)
✔ Step 4: Make It Sensory-Friendly
- Some tasks are easier when paired with sensory input.
- Try:
- Listening to music
- Using fidget toys while working
- Changing locations (e.g., working in a coffee shop instead of at home)
✔ Step 5: Ask for Help or Use Body Doubling
- Having someone nearby or on a call while you work can help jumpstart action.
- Even a “clean with me” video on YouTube can create the feeling of accountability.
✔ Step 6: Remove Judgment & Shame from the Process
- Beating yourself up for procrastinating only makes it harder to start.
- Instead of saying, “I wasted so much time,” say, “What’s one small thing I can do now?”
Procrastination isn’t about laziness, lack of willpower, or bad time management. It’s often about overwhelm, executive dysfunction, and perfectionism.
Instead of forcing motivation, work with your brain not against it. Small steps count. Progress is still progress. You’ve got this.
As always… take what resonates, leave what doesn’t, and know that you are not alone in this journey. ❤