How to Be More Consistent (even when you have ADHD or struggle with procrastination)

Everyone says “Consistency is king!”

Cool. Love that for us.

But what does that actually mean when you’re constantly bouncing between big ideas, half-finished to-do lists, and the black hole known as “scrolling TikTok for inspiration”?

If you’ve ever told yourself you “just need to be more consistent” — and then spent the next hour deep-cleaning your kitchen instead of working on your actual goal — this post is for you.

The Real Meaning of Consistency

You might be using the idea of consistency against yourself if you:

Hi! I’m Erica

Wife to Brendan. Mom to twins + one. Dog mom. Slow runner. Coffee drinker. GIF enthusiast.

I’m a licensed mental health therapist and life coach and career coach. I help you accomplish in 6 months that thing you’ve been thinking about doing for years.

• Tell yourself you have to do something every single day or it doesn’t count.

• Feel guilty when you skip a day or fall behind.

• Quit altogether because “you already blew it.”

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Let’s stop doing that.

Because here’s the truth:

Consistency doesn’t mean you never mess up. It means you don’t give up.

Why Consistency Feels Impossible When You Procrastinate

If you struggle with procrastination (especially if you’ve got an ADHD brain), it’s not because you’re lazy or unmotivated.

It’s because your brain is running a different operating system.

Here’s what’s really happening:

• You crave urgency. You do your best work under pressure, so if there’s no deadline, your brain doesn’t engage.

• You get overwhelmed by “all or nothing” thinking. If you can’t do it perfectly, you put it off entirely.

• You confuse planning with progress. Researching, organizing, or color-coding your calendar feels productive, but it’s often avoidance.

• You rely on motivation instead of systems. Motivation comes and goes. Systems keep you going even when motivation is gone.

So when you tell yourself, “I just need to be more consistent,” your brain translates it as, “I need to be perfect every day forever.”

And that’s a fast track to burnout and more procrastination

How to Be More Consistent When You Have ADHD
or Tend to Procrastinate

1. Start Small (like, reallllly small)

If you keep waiting for motivation, you’ll wait forever.

Instead, build momentum with micro-actions:

• Write one sentence.

• Open the document.

• Do one push-up.

Once you start, your brain’s reward system (dopamine!) activates, making it easier to keep going.

Action creates motivation - not the other way around.

2. Focus on “Average Consistency,” Not Perfection

Success doesn’t come from doing something every day.
It comes from doing it most days.

Think of it like a batting average. If you show up 70% of the time, you’re winning.

If you miss a day, it’s not failure. It’s math.

3. Use the “Two-Minute Rule”

When you catch yourself procrastinating, tell yourself:

“I’ll just do this for two minutes.”

Two minutes of progress kills resistance. You’ll either keep going (because starting was the hardest part), or you’ll at least break the avoidance loop.

4. Reward the Restart

Procrastinators are experts at beating themselves up for not being consistent.

So flip the script. Celebrate every time you restart instead of every time you’re perfect.

Consistency isn’t the absence of breaks. It’s the presence of recovery.

You don’t need discipline. You need better re-entry habits.

5. Design Your Environment for Less Resistance

If you have ADHD or tend to procrastinate, your environment either helps or hurts you.

Try:

• Keeping visual cues in sight (sticky notes, reminders, or checklists).

• Removing friction - like put your workout clothes by the bed or open your laptop to the right tab before bed.

• Using accountability - for example, coworking sessions, body doubling, or public commitments help build external motivation.
  

The Truth About Consistency

Consistency isn’t about flawless streaks or endless willpower.
It’s about staying in motion…even if it’s messy, late, or out of order.

You don’t need to “fix” your procrastination before you start.
You just need to start small, restart often, and stop making every pause mean failure.

Consistency is compassion in action.

Want Help Getting Out of the Start-Stop Cycle?

If you’re a high-achiever who’s tired of procrastinating, overthinking, and starting over again and again, I can help.

Book a free coaching consult to learn how to:
✔️ Build habits that actually stick (even with ADHD)
✔️ Get consistent without burning out
✔️ Finally follow through on your big goals