If you've ADHD, you've clearly experienced the effort it takes to start a task. It's not the act of doing the task that bothers you, that you are extremely well because once you start, you can just keep going. But the problem isn't in the doing, it's in the starting.
Understanding Task initiation or the Starting Problem
Imagine this, you're in a prison, it's big and bright. The doors are big and you feel like you're trapped. But here's the thing, the doors are wide open, and there are no guards guarding it. You can just get up and walk out. But you can't, you find it extremely hard to just stand up and start walking. That is what task initiation is. Even if you want to do something, your brain doesn't let you do it.
Starting a task is a lot of effort and everyone struggles with this. However, people with ADHD and other executive disorders struggle a lot more. For them, the mental and physical effort it takes to do the same thing regular people do is 10x more.
Why is it hard for people with ADHD to start tasks
The answer isn't a mystery, it's just how their brains are wired. The reasons can range from a multitude of things but these are the common ones. I think it's because our brains run faster or everything is scrambled.
- They overthink a lot
- Too much Complexity
- Overwhelm
- Procrastination
- Lack of interest in a task
- Distraction
- Trouble with managing time
There are so many of them.
Figuring it out and writing it down
First things first, figure out why it's hard. Easier said than done, but trust me. You need to look at the problem from different angles. To solve a problem, one must think deeply about it or have a bird's eye view of the problem.
- figure out why it's hard for you to start a task
- figure out what you can do to reduce the friction and list everything you need to do
- find the easiest and the simplest solution to fix the problem.
Don't get consumed by too much thinking if you are prone to over-analyzing a situation. Set a timer for 5 minutes. Write the problem down if your mind wanders a lot.
Here's an example of it, you have to plan for an online event for your company. Your boss expects a lot from you because you've never let them down. But this is your first time and you feel overwhelmed, anxious and don't know where to start. You've spent 2 days just thinking about it.
Use the Eisenhower matrix to show
Figure out why it's hard for you to start a task
- It's overwhelming
- Too many moving parts, don't know which to start first
- Less experience in coordinating
Figure out what you can do to reduce the friction and list everything you need to do
- Ask for help
- List
- find speakers for the event.
- set up a website to register
- set up merchandizing
Find the easiest and the simplest solution to fix the problem.
- setup a simple website + form
You can also use an Eisenhower matrix to sort your tasks by priority in 4 quadrants.
Build systems for support
When you think of systems, you might think of something big, complex, and scary. And that's enough to put off a lot of people. But systems don't have to be complex, because complex systems are made of multiple little simple systems. Computers can do so many complex things but at the center, they're just machines that understand binary. Everything just starts from 0 and 1.
So how do you apply the same principle to your life? What counts as a system depends on you but it can be anything from reminders to accountability partners, to notes stuck on your wall.
Weighing yourself even though it's such a simple task can feel a bit overwhelming and scary. Maybe a little bit because of the fear of having gained a few kilos but there's also a lot of friction if the weighing machine is not in your sight. What I like to do is, keep the weighing machine near the corridor of my bathroom. And each morning when I pass by, I remember to weigh myself.
Before, I felt the friction to start because I had to go out of my way to see my weight but now since I've reduced friction to start something, it becomes easier to do it. This is just one example, but this same principle applies to everything.
Reducing friction to start
Friction is everywhere. If it didn't exist, breaks would never work. But as much as friction is important for the physical world, mental friction can be a bit overwhelming for those who struggle to do things.
Most systems are rigid and they're like moulds that can't be shaped. The problem with this is, that everyone's different and you can't expect everyone to fit into that mold because everyone is different.
Identifying where the friction is
Identifying friction is pretty easy, all you have to do is figure out what's causing you to not do something. Is it a lack of knowledge or do you need more than one person to do it or do you assume it is a laborious task even though you haven't done it? It can be any reason but first, you need to assess the problem.
Finding the simplest solution for the friction
There are many solutions to a problem, some are simple and others can be complex. But you can ignore the complex ones because they will just overwhelm you. For example, say you want to start running daily, it's a new hobby you've been meaning to explore for a while but it's been only that - a thought. You find it hard to start.
One solution for this problem would be to have a strict system, so you set up an alarm at 6 AM and force yourself to do it or you ask your running buddy to keep you accountable. But the problem is over time you'll just burn out and stop doing it or your buddy themselves won't be consistent or find it hard to help you.
A simple solution for this would be, to incorporate running into your daily chores. Going to the store? Jog instead of taking the car. Don't feel like jogging then just walk. Walking and running are different, but the goal here should be to be consistent and start building momentum. Once you see your progress, everything will change.
Stop overthinking
We all like to overthink, we do it every day with little things and we dwell in the time that hasn't come yet. Overthinking is another reason for feeling friction. You've been meaning to reach out to potential clients for a project but you keep on overthinking about what they will think of you or maybe they hate you and what if they don't respond. That's normal but it can also hinder a lot of progress and opportunities. Next time when you start overthinking, just snap out of it. Remember that the future hasn't happened yet. As long as you act and be mindful about it, everything will go smoothly.
Use visual reminders to build momentum Momentum often starts with small wins, which give us a quick boost of confidence and a sense of progress. Start using a goal tracker or a simple calendar that can let you mark stuff on it. Looking back at this should give you a sense of progress.
Take action, just do 5 minutes
If you have an idea of the time it'll take for something to finish and are overwhelmed by the sheer amount of time you'll have to invest, take a step back and breathe. If the project will take months to finish, and it overwhelms you even before you start remember this, nothing happens in a day, and little progress over a long time compounds. Cliche, I know. But it's also the truth.
There's this rule called the 5-minute rule, it's simple. I've used it so many times and it works! It's like the 5-second rule with the food (I know you do it too) but applied to daily actions. If you think you find a task overwhelming and hard, just start with 5 minutes. If you don't enjoy it after 5 minutes, you are allowed to do something else. The important thing you can take away from this is - commit. Just commit to it for 5 minutes and remember to keep your expectations low.
You can also use the Pomodoro technique or a timer to track your time.
Breaking down complexity, making it less intimidating
- time blocks, intervals, breaks
- Start with a break and mentally prepare yourself.
The Panama Canal is one of the most impressive projects built by man. It is at the center of logistics. It took 10 years to build in the early 19th century, and over 75000 people worked on the project. The sheer task of cutting through the land with a distance of 80 km is a monumental achievement. They did this by blowing up dynamites to cut through the rocks and make the canal.
Every large or small project is composed of 100s of tasks. Some complex, and some simple. Even the complex tasks are a series of simple tasks. When you look at a challenging task, break it down, as much as you can.
Working in time blocks
Working in intervals of time is a great way to stay on a task and reduce the overwhelm. It also gives you a sense of progress as opposed to not tracking anything and feeling lost. It also helps you hyper-focus on the task at hand rather than multi-tasking and get overwhelmed. The Pomodoro technique is a great method for that, as it's also about taking regular breaks to recharge your brain.
Start with a break and mentally prepare yourself
When starting on something, it is normal to feel overwhelmed and the urge to procrastinate is also human. A simple way to combat this is to start the break itself. I call it - intentional procrastination. You simply start by setting a timer for a long break, during this time you mentally prepare yourself to start on the task. It can be by planning what to do or maybe even doing something unrelated.
Since you're using a timer to track your break, it ensures that you don't procrastinate indefinitely. And when you feel ready or when it prompts you to focus, turn on the focus timer.
Another tip is to have a bird's eye view of the task and then pick the simplest but most pressing thing. Think in terms of what task will move me a step forward with feel like I accomplished something.
Automate or remove the friction
Another way to get started is to automate the friction itself. When I say automate I mean, something that can force you to take the action for even 1 minute.
Friction can be anything but in the context of starting a task, it can be a mental hurdle or effort required for you to start something. When you remove that hurdle, you can just do the thing.
An example of this might be - If you don't like doing taxes, hire an accountant. Food delivery is another great example of automating friction because you don't have to go to the store.
A more practical approach for work is, having a reminder that only allows you to proceed if you've done something.
Making task initiation easier with Otto
Here's how you can use Otto to make starting tasks easier. Otto lets you automate your actions to start a timer. It fits seamlessly into your routine and is very flexible. You can use it to start automatic focus sessions, breaks, or a to-do list at a time that feels comfortable for you.
