5 Strategies to Get Started on Tasks when ADHD Makes it Feel Impossible

If you feel like starting a task is the biggest hurdle, but once you get over it, it's smooth sailing -- you're in the right place. You don't struggle with this because you're lazy or unmotivated (even if that's what you've been told your whole life), it's all because of how executive dysfunction impacts task initiation.

Why Task Initiation is Harder with ADHD

Task initiation is the ability to get started on a task without unnecessary delays. While it may look simple at a glance, there is a lot that goes into it. Task initiation requires organization, prioritization, emotional regulation, and motivation to all work together at the same time. It's much more than "just start"!

In practice, this can look like:

• Trouble focusing and ignoring distractions

• Lacking internal motivation when it's something you need do to or is boring

• Fear of failure

• Perfectionism / feeling like you need the perfect scenario to start

• Overwhelmed with where you should even start

• Getting stuck in ADHD paralysis

• Difficulty with time

Strategies to Get Started on Tasks with ADHD

Do Something Fun First

Typical advice is to "eat the frog" and get the hardest thing out of the way first. So this may feel counterintuitive, but hear me out!

For ADHD brains, fun is fuel. We need the fuel from doing something we enjoy to be able to power us through the boring stuff.

Be careful to choose something you won't get carried away with. Here are a few ideas:

• Listen to your favourite "hype up" song

• Enjoy a fun drink

• Do a short, contained craft (like one row of knitting, or 15 minutes of colouring)

Set a Short Timer

Thinking about doing the task for a long period of time can feel overwhelming which inherently makes us want to avoid it.

One way to make the entry feel a little easier is by only committing to a short amount of time. Whatever feels manageable for you, what makes you think "yeah, I could do that!"

Set a timer and when it goes off, hopefully you've gotten into the groove and have momentum to keep going. If not, at least that short bit of work was better than doing nothing!

Add Accountability

External accountability is powerful for ADHD brains. There are many different ways this can look, whether it's a planned body doubling session (read more about body doubling here!) or simply sharing your intentions with someone else via text or sharing on social media.

Letting other people know your goals and/or intentions adds some gentle pressure to help you get it done. Bonus points if someone can check in with you and see how things went!

ADHD coaching is another way you can add some external accountability while getting support for exploring even more strategies that will work for you. If you're interested in learning more, start with a free discovery call!

Lower the Barrier to Entry

I also like to call this "micro-tasks". This is finding the smallest possible point of entry! For example, if you need to write an email, what is the first thing you need to do? Maybe simply sitting down at your computer.

The task has now gone from "write the email" to just "sit at the computer". Don't worry about getting to your email yet, just get to the computer.

This helps to reduce overwhelm and avoidance because a task feels to big. It also makes it extremely clear for yourself what you need to be doing. Just keep thinking "what is the next thing I need to do?" and keep it as small as possible.

Change of Scenery

Putting yourself into a new environment is a simply way to add some novelty (and therefore, dopamine!)

Are you able to get your tasks done at the library, a coffee shop, a coworking space or a friends house?

If there's something you need to do at home or in the office, is there some way you can shake up your space? For example, you can try adding in new decor or rearranging things.

It Doesn't Have to Feel Impossible

It's important to support your brain the way that it is by doing things in a way that works for you! It's not about how it "should" be done, or how you've done it in the past.

These ADHD informed strategies to help you get started with tasks are just suggestions, and may require some tweaks or freshening up over time. It's important to play around with them and personalize them to fit your unique needs!