Focus Friday: Are You Procrastinating… or Burnt Out? 🧠🔥

We’ve all been there:
Staring at the to-do list, watching the clock tick by, mentally negotiating how much longer we can delay that one thing.

But here’s the question worth asking…
Are you procrastinating—or are you actually burnt out?

Because while they can look the same on the surface, what’s going on underneath is very different. And when we mislabel what’s really happening, we tend to treat the symptom instead of the root cause. 🧩

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🤔 What is Procrastination?

Procrastination is about avoidance.
There’s usually something specific we’re dodging—fear of failure, boredom, perfectionism, overwhelm, or executive dysfunction.
We delay the task, even when we know we want or need to do it.

It might sound like:
🌀 “I don’t know where to start.”
📦 “I’ll do it after I clean my space.”
⏰ “I still have time. It’s fine.”

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🔥 What is Burnout?

Burnout is about capacity.
It’s a physical, mental, and emotional depletion where your brain and body just… can’t.
Even if the task is clear, even if you want to do it, your tank is empty.

It might sound like:
💤 “Everything feels heavy.”
😵 “Even small tasks feel impossible.”
🙅 “I just don’t care anymore, and I hate that I don’t care.”

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⚖️ How to Tell the Difference

Try asking yourself:

➡️ “Do I have the energy but not the motivation?” → Might be procrastination.
➡️ “Do I have the motivation but no energy or capacity?” → Might be burnout.
➡️ “If this task suddenly became urgent (like due in 10 mins), could I do it?”
If yes, that’s likely procrastination. If no, you may be too depleted to act.

Procrastination needs structure, support, and compassion.
Burnout needs rest, recovery, and grace.

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🛠️ How to Navigate It

🌟 If it’s procrastination:

• Break the task down into ridiculously small steps
• Set a short timer (try a 5-minute start)
• Use body-doubling or accountability
• Try curiosity over judgment: “What feels hard about this right now?”

🌿 If it’s burnout:

• Lower the bar (a lot)
• Rest—guilt-free and without “earning it”
• Ask for help or delay non-urgent tasks
• Fill your tank: food, hydration, movement, sleep, joy

You don’t need to be productive to be worthy.
You don’t need to be “better” to rest.
Sometimes, naming what’s really going on is the most productive thing you can do. 💛

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💌 Want more gentle ADHD-friendly tools?

My FREE Navigating ADHD Mini Workbook is full of strategies for building momentum without burning out.