Introduction
Have you ever had to do something, so you wrote it down in your to-do list then you just kept staring at it, and you decide to do but you can't seem to start or take the first step? Hours turn into days and days into weeks. Your to-do list keeps growing but you still haven't done it.
Writing this article is one of those tasks for me. It's been on my list for a while, but I just couldn't get myself to update it.
Well, worry not, my friend because in this article I will tell you how I overcame my struggle to write this article. These strategies can be applied to most things because these are practical tips instead of some magic pill.
What is Task Initiation with ADHD?
Well, if we’re giving this problem a more serious, official name, it’s called task initiation—the ability to start a task independently and efficiently without excessive procrastination or external prompting. It’s a common challenge for people with ADHD, executive dysfunction, and motivation difficulties.
Why is starting tasks hard for those with ADHD?
If you're reading this, then you probably have ADHD or at least really struggle to do things. And you're probably wondering why it is so hard to start. I've had this problem since I was a kid and I remember my mother telling me that I had a starting problem when I was in school.
I used to procrastinate often and wouldn't know how to start something. I thought it was my anxiety but maybe it was both.
Most common reasons you might find starting tasks hard would be for these reasons
- executive functioning
- distractions
- lack of motivation
- task paralysis
- overwhelm
- decision paralysis
- procrastination
A Mindful approach to task initiation for ADHD
Lately, I've been a big proponent of mindfulness. I think it is one of the best approaches to getting things done. When combined with the right strategy that works for you, you can get so much more.
We live in a fast-paced world where everything is changing so fast, we're constantly bombarded with information. In a time like this, it is common to see a more hyperproductive approach that tries to get more done by doing more. While that approach is not wrong, it is also not very efficient. We can't apply the principles or standards we apply to machines to people.
Mindfulness is a concept rooted in philosophy, mindfulness is about being intentional, present, and in charge of your decisions.
For a long time, I did things without much thought because I had to get them done. Sometimes I slip into this mindset but when I look at my progress it; 's not much.
So when mindfulness is combined with the right strategies, you can get more done, not get overwhelmed to start and be more efficient.
Tips for mindful task initiation
- Be intentional and introspective
- Often we do things mindlessly, we become robots
- Really spend time thinking about what you want to achieve for the day.
Combining Mindfulness with other strategies for task initiation
Mindfulness by itself is not enough, it needs systems to support you to take action.
Tip 1 - Work in time blocks and break your tasks
Always work in time blocks. This really helps you break down your tasks and keep track of what you are working on and how long you spend on them. Working within blocks also helps remove the anxiety and overwhelm you might otherwise experience.
Use techniques like Pomodoro and a visual timer to tell you when to start and stop something.
Tip 2 - Just do 5 minutes
Embrace the 5-minute rule to help you overcome that paralysis. The idea is to do something only for 5 minutes and stop doing it if you don't like it. Before starting, always make a mental note that it's just for 5 minutes. That will help you get over the slump.
Tip 3 - Use distracting apps less or limit them
Another thing that might hinder starting something is using distracting apps or websites. I noticed that on the days when I decide to catch up on episodes of my favorite shows (hello remote working), I rarely get things done. I also do this if I spend time on YouTube or start doom-scrolling Reddit.
Try setting a time limit for those websites or blocking them completely.
Tip 4 - Build simple systems to support you
Everything around us is made of systems. Some complex, some simple. Our lives too are made of these systems or routines. With ADHD, this is a huge struggle, and sticking to a system is hard, duh!
So how?
Start with a break and mentally prepare yourself: I like to do this often and I call it intentional procrastination. Before starting work, I intentionally start a break timer and procrastinate. Before starting, I make a mental note saying "After this break, I will start". This really helps me get off my ass. You can set a short timer for 1 minute 5 or 15. It's really up to you and how you work.
Reducing friction to start: One of the other major issues with starting tasks is the friction to get started. When the friction is too much, we find it overwhelming and dont get the urge to start a task. The best way to overcome friction is to figure out a way to reduce it.
Here's an example: When I first started going to the gym, I picked a gym at was a bit farther than where I lived because most of my friends went there. But that eventually made it difficult for me to keep going. So then after a couple years of break, I thought a gym close to my is ideal. Now, I've been very consistent and go to the gym often.
This exact scenario might not apply to you but you can do it with a lot of things.
So make it easy to start, then do it often.
Tip 5 - body doubling or work from cafes
This is something I've been trying recently. Body doubling is when you decide to work with someone who helps to keep you accountable and consistent. It works but if you're like me and dislike working with a friend because you can't stop yapping - go to coffee shops and work alone.
It is a form of body doubling because there are always people around you. And you trick your brain into thinking that people are looking at you so now you need to do your work.
FAQ
Is task initiation an ADHD problem? Yes, task initiation is a common struggle for people with ADHD. It’s part of executive dysfunction, which affects the brain’s ability to start, organize, and complete tasks. Even when someone wants to do something, their brain may have trouble transitioning into action, leading to procrastination or avoidance.
Do people with ADHD struggle with basic tasks Yes, people with ADHD often struggle with even the simplest tasks, like doing laundry, sending emails, or making phone calls. It’s not about laziness—it’s because their brain has difficulty prioritizing, initiating, and following through on tasks, especially those that feel boring or overwhelming.
Do people with ADHD avoid tasks? Yes, but it’s usually not intentional. People with ADHD tend to avoid tasks that feel overwhelming, unstructured, or uninteresting, often without fully realizing they’re avoiding them. This is known as task paralysis, where the brain struggles to break tasks into manageable steps, leading to procrastination or avoidance.
