Hey there, fabulous ladies! 🌟
Let’s chat about something many of us with ADHD know all too well: the struggle to get started on tasks. Whether it’s a mundane chore or an exciting project, initiating tasks can feel like climbing a mountain. You’re not alone in this, and the good news is, there are strategies to help you break through that wall of procrastination.
Why Is Task Initiation So Hard?
First, let’s understand why this happens. ADHD brains crave stimulation and novelty, making repetitive or boring tasks feel unbearable. Our brains lack dopamine - the neurotransmitter that gets us to "do the thing." It also gives us a sense of accomplishment. Plus, our executive functioning skills—the brain’s command center for getting things done—don’t always work in our favor. This can leave us feeling overwhelmed and paralyzed, unsure of where to start.
Embrace the Power of Small Steps
One of the most effective ways to tackle task initiation is to break tasks into bite-sized pieces. Think about it: staring at a mountain of laundry can be daunting, but committing to folding just five items feels much more manageable. Once you get started, momentum often takes over.
Set a Timer
Timers can be your best friend. The Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, is a popular method. Knowing there is a set end time makes starting a task less intimidating. Plus, the promise of a break can be a great motivator!
Create a Starting Ritual
Sometimes, having a ritual to signal the start of a task can help. This could be making a cup of tea, playing a favorite song, or even a few minutes of stretching. Those of us with ADHD often struggle with transitions so this helps create a transition from whatever you were doing before to the task at hand.
Find an Accountability Buddy
Louder for the people in the back!!! People with ADHD need extra accountability, not less, because, let's face it, when was the last time you were accountable to yourself? There is no judgement here. Honestly. I know this from lived experience. When I added extra accountability in my life, my entire life changed for the better. Having someone to check in with can provide the nudge you need to get started. This could be a friend, family member, or someone from our wonderful ADHD community. A quick text or call to share your goal and report back can make a huge difference.
Visual Cues and Lists
Out-of-sight, out-of-mind is a real challenge for us. Keeping visual reminders of tasks can help keep them on your radar. Lists, sticky notes, and planners can be incredibly useful. Just remember to keep them visible and accessible! Pro tip: remember to move your notes around on occasion because your brain will stop seeing it otherwise. (Ask me how I know this 😂)
Be Kind to Yourself
Last but certainly not least, practice self-compassion. Struggling with task initiation doesn’t mean you’re lazy or incapable. It’s a part of how your brain works, and you’re doing your best to navigate it. Celebrate your wins, no matter how small, and forgive yourself for the slips. No one is perfect.
Final Thoughts
Task initiation can be a formidable foe, but with the right strategies, you can conquer it. Remember, it’s all about finding what works best for you and being patient with yourself in the process. Don't give up because one or two strategies aren't working for you. You’re capable, you’re enough, and you’ve got this!
Got any other tips that work for you? Share them in the comments below—we’re all in this together!
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