For individuals with ADHD, self-sabotage can be an all-too-familiar experience. Despite the best intentions, the impulsivity, procrastination, and overwhelming feelings often associated with ADHD can lead to patterns of self-defeating behaviour that undermine success. Understanding why this happens and how to manage it is key to overcoming these obstacles.
Self-sabotage refers to behaviours or thought patterns that prevent a person from achieving their goals. This can manifest as procrastination, self-doubt, or even destructive habits like neglecting important tasks or pushing away support. For those with ADHD, self-sabotage often appears as a result of poor time management, impulsive decision-making, and struggles with long-term planning.
According to Dr. Russell Barkley, a leading ADHD researcher, one of the defining features of ADHD is "a deficit in executive functioning," which includes challenges in planning, self-monitoring, and regulating emotions. These deficits often contribute to self-sabotaging patterns in both professional and personal life.
ADHD affects various aspects of cognitive functioning, particularly executive function, which controls impulse control, emotional regulation, and time management. These impairments make it difficult for individuals with ADHD to stay on track, leading to missed deadlines, strained relationships, and a feeling of always being behind.
A study published in the journal Psychological Medicine found that adults with ADHD are more likely to experience higher levels of stress and frustration, contributing to procrastination and avoidance behaviours that lead to self-sabotage. People with ADHD may also experience "emotional flooding," where feelings of being overwhelmed can lead to giving up on tasks or goals altogether.
Dr. William Dodson, an ADHD expert, explains that many with ADHD experience a “rejection-sensitive dysphoria,” where any perceived failure or criticism can trigger an intense emotional response, further fueling self-sabotaging behaviours. This can cause a cycle where fear of failure leads to avoidance, which then reinforces feelings of inadequacy and failure.
In an interview with ADDitude magazine, musician and producer Will.i.am revealed that his ADHD led him to sabotage projects early in his career. "I was jumping from idea to idea, and nothing was ever good enough," he explained. It wasn’t until he learned how to focus his energy and develop a consistent routine that he began achieving success.
A: Procrastination in ADHD often stems from difficulty in managing time and prioritising tasks. The brain of someone with ADHD is wired to seek immediate rewards, which can make long-term goals feel less motivating.
A: Emotional dysregulation means that individuals with ADHD may experience heightened emotions that make it difficult to maintain perspective. This can lead to impulsive actions, such as quitting a task or pushing someone away, even when it’s counterproductive.
A: Yes, ADHD coaching can be incredibly helpful. A coach can help with accountability, breaking tasks into manageable steps, and providing strategies to improve emotional regulation and focus.
A: Research suggests that adults with ADHD are more likely to experience self-sabotaging behaviours due to impairments in executive function, which impacts their ability to plan, self-monitor, and regulate their emotions.
To make a start on transforming self-sabotage into self-mastery, try a conversation with Jami (our resident 24/7 self-sabotage expert!) or downloading some of the ADHD-specific worksheets.