When I ask new clients what their biggest challenges are, procrastination comes up time after time.
It isn't a term I love because it often comes loaded with feelings of guilt, shame, frustration and failure.
External pressure and comments like "You're lazy" or "Why can't you just get on with it?", which may have been experienced since childhood, only compound the problem.
And there's nothing guaranteed to demotivate you more than a fear that you're already failing before you've even begun.
But what if what we often describe as procrastination isn't actually about being lazy, lacking motivation or not wanting to do something?
What if the real difficulty is simply getting started?
Looking at Thomas Brown's model of executive function, we don't even call this procrastination; we call it task initiation.
It's a much kinder and more helpful way to describe difficulties with moving from thought into action. Because sometimes it's not about finding the motivation to do something, but working out where, how and what to start with.
For ADHDers, getting started can be surprisingly complicated. There are lots of reasons why we might struggle to move from thinking about doing something to actually doing it.
So, what's getting in the way?
There isn't necessarily one reason. It might be a combination of several. Do any of these sound familiar?
The task feels too big
We look at the whole task rather than breaking it down into manageable chunks. It feels too big, too complicated or too daunting, and we don't know where to begin.
Anxiety, overwhelm or a freeze response
Sometimes a task can feel so overwhelming or threatening that we become paralysed by it. We avoid it, put it off or find ourselves unable to take that first step.
Too many choices
Knowing there are lots of possible starting points can lead to overthinking, excessive planning and mental fatigue before we've even begun.
Knowing there are lots of possible starting points can lead to overthinking, excessive planning and mental fatigue before we've even begun.
Perfectionism
The pressure to do something perfectly and the fear we might be judged if it isn’t can prevent us from starting or make us feel like we can’t be bothered.
Low interest or delayed reward
Routine or mundane tasks can be particularly difficult to get started when there's little interest involved and the payoff feels a long way off.
Changes to familiar systems or ways of working
Changes to familiar routines or systems can make starting harder. Something that was previously straightforward can suddenly feel like a much bigger undertaking when the usual way of doing it has changed.
Fluctuating energy and ability to get started
You might find you can tackle something quite easily one day, but the same task feels almost impossible the next. This can depend on your emotional state, cognitive load, environment, interest levels, dopamine availability and routine.
Sometimes we simply don't have the mental or physical energy available to tackle something. What feels manageable when we're well rested might feel completely overwhelming when we're tired or already dealing with a lot.
Shame and self-judgement
Beliefs such as "I should be able to do this" can create guilt, frustration and a fear of getting started imperfectly.
Protection
And here's another one to consider. Yes, there's a downside to not starting, but is there potentially an upside too?
Sometimes fear of failure or even fear of success might be getting in the way. Not starting can, in some circumstances, protect us from having to face something that feels uncomfortable or uncertain.
Where else might struggles with task initiation be showing up?
Sometimes what looks like productivity is actually a way of avoiding the thing we need to do.
You might recognise some of these:
Researching endlessly instead of acting.
Perfectionism or waiting until you feel completely ready.
Repeatedly planning instead of beginning.
Seeking other people's agreement before starting.
Doing tasks around the task, such as preparing an elaborate plan instead of doing the actual work.
5 ways to get started with ADHD
The first thing I'd suggest is not to try every strategy at once. You don't need another overwhelming list of things you're supposed to be doing.
1. Do one thing
Yes, even now, from this list!
Pick one way to start. Tune into how you're feeling. What can you get yourself to do, never mind anyone else's opinion or what might seem 'sensible'?
The best way to start is the way that works for you, no one else.
2. Make the first step tiny
Forget about the whole task for a moment.
Ask yourself:
What's the smallest physical action that would count as starting?
For example:
Open the document.
Put the laundry basket by the washing machine.
Find the phone number.
Write the title.
Put the paperwork on the desk.
It might seem ridiculously small, but that's the point.
Breaking tasks down and using very small starting points can reduce overwhelm and make it easier to move into action.
What's my tiny first step?
Take a moment to identify just one thing you could physically do to get started.
3. Try a 10-minute start
Instead of telling yourself "I need to finish this", try changing the expectation.
"I'm only doing this for 10 minutes."
Set a visual timer and begin.
When it finishes, you can decide whether to:
Stop.
Take a break.
Do another 5 minutes.
Keep going because you've found your momentum.
You're not committing to finishing the task, just giving yourself permission to start.
Sometimes taking away the pressure of having to complete something makes it much easier to begin.
4. Make it more interesting
If the task feels boring, mundane or just plain unappealing, is there something you can add to make starting more interesting?
For example, you could:
Put some music on.
Turn it into a challenge or game e.g. I’ll do this before my timer goes off/ before the song finishes/ pretending I’m a character in a TV show etc.
Give yourself a small reward afterwards.
Choose randomly which part to start with.
Find another playful way to begin.
Positive rewards and gamification can be useful ways of supporting task initiation.
Ask yourself: What might make this task 10% more appealing?
It doesn't need to transform the task into something exciting. Even a small change might make it feel more approachable.
5. Try body doubling
Working alongside someone else can be a great way to get started and keep going with challenging tasks.
You don't necessarily have to be doing the same thing. For example, you might sit alongside a partner or friend while you both get on with different tasks.
It can help to share what you'll be doing beforehand and agree to check in with each other after a set period of time.
Knowing someone else is there, working alongside you, can provide a bit of accountability and help you stay on track.
If you don't have someone suitable to do this with, or would prefer to work alongside others doing a similar task, there are a number of online communities offering body doubling.
For example, Nic Gray offers work-related body doubling, and my ADHD Declutter Club provides body doubling for home life - cleaning, tidying and decluttering.
A final thought
If you struggle to get started, please try not to add another layer of guilt or self-criticism to something that is already difficult.
It's worth remembering that difficulty with task initiation isn't a character flaw, and being hard on yourself rarely makes getting started any easier.
Instead of asking yourself "Why can't I just get on with it?", try asking:
"What's making this difficult to start, and what might make it a little easier?"
Sometimes that small shift in perspective is a much better starting point.