By Tahirat Nasiru, LCSW
Greetings đź‘‹
If you have ADHD, you know that "just getting started" can feel like the hardest thing in the world. You stare at the task, your brain screams "NO," and suddenly, checking the fridge for the third time seems perfectly reasonable. During a recent coaching session, my client and I uncovered some surprisingly effective strategies for breaking through that initial resistance—and I want to share them with you.
The Usual Suspects: Why We Get Stuck
First, let's name the enemies. We identified eight common barriers to task initiation:
The Overwhelm: When a task feels like a mountain you can't possibly climb.
The Wall of Awful: That emotional barrier of dread, anxiety, or shame built from past struggles.
Choice Paralysis: Too many options, zero decisions.
Demand Avoidance: The instant rebellion that flares up when someone (even you) tells you to do something.
Low Spoons: Simply not having the mental or physical energy.
Dis-anxiety: A unique ADHD blend of distraction and anxiety that fuels avoidance.
The Inertia Phenomenon: "A body in motion stays in motion, and a body at rest stays at rest." Starting is excruciating, but once moving, stopping can be hard too.
Body/Mind Overwhelm: Your body is overstimulated or uncomfortable, sabotaging your focus without you even realizing it.
Sound familiar? The key isn't just knowing they exist, but having a specific game plan for each.
Strategy 1: The Feasibility Analysis (Your Pre-Task Reality Check)
Before you commit to a task and set yourself up for frustration, run it through this quick four-point check. Ask yourself:
Dopamine/Interest: Is there any intrinsic motivation or curiosity here? (Rate it: High/Med/Low)
Energy: What are my spoons like right now? (Check your physical and mental battery.)
Focus: Is my attention available, or is my brain already juggling five other things?
Realistic Time: Is my expectation of finishing this realistic, or am I in "wishful thinking" mode?
The Takeaway: If you score low on 3 or 4 of these, give yourself an official Permission Slip to NOT do the task right now. Close the case. Schedule it for when conditions are better (e.g., "This is a Monday-morning-with-meds task, not a Friday-at-4-PM task"). This isn't avoidance—it's strategic resource management.
Strategy 2: "This or That" (Tricking Your Rebellious Brain)
Your ADHD brain hates ultimatums, especially from yourself. "I HAVE to go to the gym" often triggers instant defiance.
Instead, use "This or That." Offer your brain a choice between two action-based options:
"Okay, we need to move. Do you want to go to the gym or put on a podcast and go for a walk?"
"We need to tackle this admin. Should we chunk it for 20 minutes now or schedule a body-doubling session for tomorrow?"
The choice creates autonomy. The parameters ensure you're moving forward. Your brain gets to "win" by picking, and you get the win of initiated action.
Strategy 3: The Bait and Switch (Momentum is Everything)
This is for the tasks you are actively avoiding. The goal is to build momentum with a "bait" task—something easy or enjoyable that puts you in the physical or mental vicinity of your main task.
The Goal: Work on your resume (ugh).
The Bait: "Let's just join a virtual co-working session to be around others." (Easy, social, low-barrier).
The Switch: Once you're logged into the session with everyone working, you think, "Well, I'm here... might as well open that resume document." The inertia has been broken.
Another example: Need to clean the kitchen? The bait is, "I'm just going to dance to one great song." You start dancing, end up in the kitchen bopping around, and suddenly picking up a sponge feels like part of the dance.
The Non-Negotiable Foundation: Anchor Your Day
Strategies fail without a baseline. For most ADHD brains, the first hours dictate the rest of the day. Identify your 3 Non-Negotiable Morning Anchors. For my client, they are:
Consistent Wake-Up Time: Even if sleep was poor. This regulates your circadian rhythm.
Take Medication (With Food!): Have snacks by the bed. Make it frictionless.
Early Movement: Not necessarily a full workout. A walk, some stretching, anything to signal to your body and brain that "we are in motion."
Protect these anchors fiercely. When they're in place, your success rate for everything else skyrockets.
The Bottom Line
Managing ADHD isn't about brute force. It's about clever workarounds, self-compassion, and strategic negotiation with a brilliant but stubborn brain. Stop fighting your neurology and start designing for it.
Try This Week: Pick one of these strategies—maybe the Feasibility Analysis or "This or That"—and apply it to just one stuck task. Notice what happens. The goal isn't perfection; it's building a personalized toolkit that makes "starting" just a little bit easier.
What's your most effective trick for tackling task initiation? Share your wins and workarounds in the comments below.
