If you have Attention Deficit Hyperactivity Disorder (ADHD), you may have had this thought, ‘I know I can do it, and I want to do it, so why can’t I start?’ The task may not be major, but it could be mundane, like replying to an email, booking an appointment, or making that phone call you’ve been avoiding for a week but that won’t take more than two minutes. The task may take less than two minutes, but days pass before it gets done; this is often confusing for the people interacting with the person who has ADHD. If someone wants to get a task done and really wants to get the work done, why is it so hard to get started?
What Is Task Initiation?
Task initiation is the ability to begin a task without unnecessary delay. It is not just procrastination - it is important to keep this in mind. Task initiation requires motivation, organization, cognitive flexibility, and an ability to regulate your emotions, and sometimes, for people with ADHD, these systems may not be as efficiently developed; so, you know the task is important and has a deadline, but your brain still struggles to ‘switch on’. Unfortunately, task initiation can be interpreted as laziness or defiance, and not as a neurological performance issue because of a system that struggles to regulate itself.
Why Can’t You Start?
Many people with ADHD struggle with activation - it’s like when you need to kickstart an old scooty - the scooty works fine, but it requires more effort. Tasks without clear instructions and tasks that seem laborious may require a lot more to get started with. Simple tasks can feel complex when your brain is processing important things like the steps involved, how long a task will take, etc. Because this mental load can be overwhelming, it often leads to a total shutdown of executive function. People may fail to realize, but task initiation is not just cognitive; it is an emotional process, too. People with ADHD taking up new tasks may experience a lot of anxiety about doing the task, frustration from failures in the past, and an intense feeling of shame and self-doubt. Finally, time-blindness. Individuals with ADHD may have a tough time understanding the urgency of tasks and the time associated with them. So, if a task doesn’t feel immediate or urgent, your brain may not prioritize it, even though it may be very important. This is also why many tasks get done at the last minute - because urgency pushes the system into functioning.
Tips to Get Started
- Small Steps: You don’t have to start the whole task on your own at one point. Break down the task into small steps - instead of viewing the task as ‘report submission’, view it as opening the document → write a statement → set a timer to do 5 minutes of work and then take a small break. Starting is the difficult part, so let’s make it as easy as you can.
- Starting Routine: ADHD brains may require a bit more of a push than daily reminders of tasks. So, having small actions that prepare your brain for the action can help ease the resistance - light a candle, play brown noise, stretch before you start, etc.
- Externalize the task: Sometimes we may internalize our performance on a task and take it to mean conclusions about ourselves - ‘If I don’t submit this on time, I am a failure’, for example. So, externalizing the task and having an outlet for your thoughts can make the task feel less overwhelming.
- Body Doubling: Everyone needs support, and body doubling can be a good way to find that support and make it feel more personal and productive. Invite someone to do a parallel task with you - this can help make your environment feel more productive and goal-oriented.
- Rewards and Breaks: Brains require dopamine as reminders that you’re doing well, so using incentives and rewards can help give your brain more incentive to get started on the task. Set a timer for a break, pair boring and fun tasks together, and as much as you can, use physical movement - go for a walk, take a lap, stretch. Movement helps push you into action.
- Validate your ADHD: You are not lazy. Your brain works differently, and you need to believe that to make space to get things done. Task initiation is tricky, but it is not a final statement on your capability.
A Final Note
When I have clients with ADHD talk about executive dysfunction and task initiation concerns, I remind them that they don’t have to complete the task today. They just need to do something to move towards the goal, and that ‘something’ doesn’t need to be evaluated. Focus on the movement rather than the distance covered. There’s a saying in Hindi: Boond Boond se Sagar Banta Hai; this translates to the fact that little drops make up the whole ocean. Similarly, little steps complete the task. The smallest step you can take, therefore, is to start.