
ADHD and Task Initiation: Getting the Ball Rolling
Task Initiation is harder when you have ADHD. Here are some strategies that can help you get started
Task Initiation is harder when you have ADHD. Here are some strategies that can help you get started
SUMMARY
Recently, I asked ADHD Twitter what part of getting tasks done was the hardest for them. Between getting started, changing tasks, stopping tasks, and following through, a majority of the ADHD’ers who responded reported that starting tasks was the hardest part. Not only does this match my own personal experience, but this also matches the most common concern my clients identify in our first meeting. Whether it’s phrased as ‘procrastination', ‘motivation', or ‘executive dysfunction’, it’s clear that Task Initiation is a serious and seriously common struggle for ADHD’ers.
Imagine a task as a ball sitting on the top of a hill. To start the task and get the ball rolling, you need to put some energy into pushing the ball. Once started, the ball rolls down the hill picking up momentum as it goes. At the bottom of the hill, you then need to put some energy into stopping the ball or directing its energy towards a new task. Task initiation is the effort required to get the ball rolling.
This analogy is true for everyone. Neurotypicals and neurodivergents of all stripes need to put some energy into pushing the ball to start a task. However, for people with ADHD (and other people who struggle with executive function), the ball is much bigger, meaning we need to put much more energy into pushing the ball to get it rolling. Unfortunately, the ball is often so big that our internal motivation alone doesn’t provide us enough energy to start.
By far, the most common coping strategy for struggles with Task Initiation among ADHD’ers is an overreliance on a sense of urgency. When staring down a deadline with very real consequences, this sense of urgency is the thing that gets us moving. However, if there is no such deadline, or if the consequences aren’t scary enough, this extra sense of urgency is nowhere to be found. This can leave us feeling guilty, anxious, or overwhelmed, revealing the unhealthy nature of this coping mechanism.
The fact that missing one piece necessary for crafting this elusive sense of urgency leaves us feeling anxious is no accident. Just below the surface of urgency lies a fear or anxiety over potential negative consequences. When this urgency isn’t enough, or isn’t available, our mind can then turn to other emotions such as guilt, shame, or anger to fill the gap. Together, these emotions serve as a fossil fuel for getting started; an unhealthy source of energy that has seriously negative impacts when overused.
Body Doubling - A couple years ago now, a client said something that got stuck in my head. They described themselves as being “buddy-buddy,” by which they meant they’re their most motivated when someone else is doing the thing with them. This perfectly captured my experience too! I don’t need someone to do my executive functions for me (okay, sometimes I do need that, actually), I need someone to do things with me. Just having someone else working with me immediately moves me into a people pleasing mode and I become eager to do the thing.
This is what body doubling offers: an ally who is doing a task alongside us. Whether in-person or over the internet (such as focusmate or ADHD hub’s co-working sessions), having other people who are working with us can be a seriously powerful motivator for getting started.
As with most things, there is no one-size-fits-all strategy for task initiation—what works will depend on the person and the task at hand. This list, however, offers a place to start in finding the strategies that work best for you and your tasks. Join the conversation and let us know on Twitter and Instagram what strategies have worked for you!
Maaya Hitomi is the ADHD Coach and Academic Strategist behind Structured Success, where they work with ADHD, autistic, and otherwise neurodivergent clients to develop strategies for better coping. They have their Master’s and undergraduate degrees in Psychology, and 4 years experience as an ADHD Coach. More importantly, they’re (probably) autistic, and definitely ADHD and dyslexic, and rely on their structures and strategies to support their own success. Connect with them & get in the conversation on task initiation on Twitter!
Visualize time. Build focus. Make life happen. Tiimo is designed for people with ADHD, Autism, and everyone who thinks, works, and plans differently.
Get started with our free trial. Cancel anytime.
Task Initiation is harder when you have ADHD. Here are some strategies that can help you get started
SUMMARY
Recently, I asked ADHD Twitter what part of getting tasks done was the hardest for them. Between getting started, changing tasks, stopping tasks, and following through, a majority of the ADHD’ers who responded reported that starting tasks was the hardest part. Not only does this match my own personal experience, but this also matches the most common concern my clients identify in our first meeting. Whether it’s phrased as ‘procrastination', ‘motivation', or ‘executive dysfunction’, it’s clear that Task Initiation is a serious and seriously common struggle for ADHD’ers.
Imagine a task as a ball sitting on the top of a hill. To start the task and get the ball rolling, you need to put some energy into pushing the ball. Once started, the ball rolls down the hill picking up momentum as it goes. At the bottom of the hill, you then need to put some energy into stopping the ball or directing its energy towards a new task. Task initiation is the effort required to get the ball rolling.
This analogy is true for everyone. Neurotypicals and neurodivergents of all stripes need to put some energy into pushing the ball to start a task. However, for people with ADHD (and other people who struggle with executive function), the ball is much bigger, meaning we need to put much more energy into pushing the ball to get it rolling. Unfortunately, the ball is often so big that our internal motivation alone doesn’t provide us enough energy to start.
By far, the most common coping strategy for struggles with Task Initiation among ADHD’ers is an overreliance on a sense of urgency. When staring down a deadline with very real consequences, this sense of urgency is the thing that gets us moving. However, if there is no such deadline, or if the consequences aren’t scary enough, this extra sense of urgency is nowhere to be found. This can leave us feeling guilty, anxious, or overwhelmed, revealing the unhealthy nature of this coping mechanism.
The fact that missing one piece necessary for crafting this elusive sense of urgency leaves us feeling anxious is no accident. Just below the surface of urgency lies a fear or anxiety over potential negative consequences. When this urgency isn’t enough, or isn’t available, our mind can then turn to other emotions such as guilt, shame, or anger to fill the gap. Together, these emotions serve as a fossil fuel for getting started; an unhealthy source of energy that has seriously negative impacts when overused.
Body Doubling - A couple years ago now, a client said something that got stuck in my head. They described themselves as being “buddy-buddy,” by which they meant they’re their most motivated when someone else is doing the thing with them. This perfectly captured my experience too! I don’t need someone to do my executive functions for me (okay, sometimes I do need that, actually), I need someone to do things with me. Just having someone else working with me immediately moves me into a people pleasing mode and I become eager to do the thing.
This is what body doubling offers: an ally who is doing a task alongside us. Whether in-person or over the internet (such as focusmate or ADHD hub’s co-working sessions), having other people who are working with us can be a seriously powerful motivator for getting started.
As with most things, there is no one-size-fits-all strategy for task initiation—what works will depend on the person and the task at hand. This list, however, offers a place to start in finding the strategies that work best for you and your tasks. Join the conversation and let us know on Twitter and Instagram what strategies have worked for you!
Maaya Hitomi is the ADHD Coach and Academic Strategist behind Structured Success, where they work with ADHD, autistic, and otherwise neurodivergent clients to develop strategies for better coping. They have their Master’s and undergraduate degrees in Psychology, and 4 years experience as an ADHD Coach. More importantly, they’re (probably) autistic, and definitely ADHD and dyslexic, and rely on their structures and strategies to support their own success. Connect with them & get in the conversation on task initiation on Twitter!
Visualize time. Build focus. Make life happen. Tiimo is designed for people with ADHD, Autism, and everyone who thinks, works, and plans differently.
Get started with our free trial. Cancel anytime.
Task Initiation is harder when you have ADHD. Here are some strategies that can help you get started
SUMMARY
Recently, I asked ADHD Twitter what part of getting tasks done was the hardest for them. Between getting started, changing tasks, stopping tasks, and following through, a majority of the ADHD’ers who responded reported that starting tasks was the hardest part. Not only does this match my own personal experience, but this also matches the most common concern my clients identify in our first meeting. Whether it’s phrased as ‘procrastination', ‘motivation', or ‘executive dysfunction’, it’s clear that Task Initiation is a serious and seriously common struggle for ADHD’ers.
Imagine a task as a ball sitting on the top of a hill. To start the task and get the ball rolling, you need to put some energy into pushing the ball. Once started, the ball rolls down the hill picking up momentum as it goes. At the bottom of the hill, you then need to put some energy into stopping the ball or directing its energy towards a new task. Task initiation is the effort required to get the ball rolling.
This analogy is true for everyone. Neurotypicals and neurodivergents of all stripes need to put some energy into pushing the ball to start a task. However, for people with ADHD (and other people who struggle with executive function), the ball is much bigger, meaning we need to put much more energy into pushing the ball to get it rolling. Unfortunately, the ball is often so big that our internal motivation alone doesn’t provide us enough energy to start.
By far, the most common coping strategy for struggles with Task Initiation among ADHD’ers is an overreliance on a sense of urgency. When staring down a deadline with very real consequences, this sense of urgency is the thing that gets us moving. However, if there is no such deadline, or if the consequences aren’t scary enough, this extra sense of urgency is nowhere to be found. This can leave us feeling guilty, anxious, or overwhelmed, revealing the unhealthy nature of this coping mechanism.
The fact that missing one piece necessary for crafting this elusive sense of urgency leaves us feeling anxious is no accident. Just below the surface of urgency lies a fear or anxiety over potential negative consequences. When this urgency isn’t enough, or isn’t available, our mind can then turn to other emotions such as guilt, shame, or anger to fill the gap. Together, these emotions serve as a fossil fuel for getting started; an unhealthy source of energy that has seriously negative impacts when overused.
Body Doubling - A couple years ago now, a client said something that got stuck in my head. They described themselves as being “buddy-buddy,” by which they meant they’re their most motivated when someone else is doing the thing with them. This perfectly captured my experience too! I don’t need someone to do my executive functions for me (okay, sometimes I do need that, actually), I need someone to do things with me. Just having someone else working with me immediately moves me into a people pleasing mode and I become eager to do the thing.
This is what body doubling offers: an ally who is doing a task alongside us. Whether in-person or over the internet (such as focusmate or ADHD hub’s co-working sessions), having other people who are working with us can be a seriously powerful motivator for getting started.
As with most things, there is no one-size-fits-all strategy for task initiation—what works will depend on the person and the task at hand. This list, however, offers a place to start in finding the strategies that work best for you and your tasks. Join the conversation and let us know on Twitter and Instagram what strategies have worked for you!
Maaya Hitomi is the ADHD Coach and Academic Strategist behind Structured Success, where they work with ADHD, autistic, and otherwise neurodivergent clients to develop strategies for better coping. They have their Master’s and undergraduate degrees in Psychology, and 4 years experience as an ADHD Coach. More importantly, they’re (probably) autistic, and definitely ADHD and dyslexic, and rely on their structures and strategies to support their own success. Connect with them & get in the conversation on task initiation on Twitter!
Task Initiation is harder when you have ADHD. Here are some strategies that can help you get started
SUMMARY
Recently, I asked ADHD Twitter what part of getting tasks done was the hardest for them. Between getting started, changing tasks, stopping tasks, and following through, a majority of the ADHD’ers who responded reported that starting tasks was the hardest part. Not only does this match my own personal experience, but this also matches the most common concern my clients identify in our first meeting. Whether it’s phrased as ‘procrastination', ‘motivation', or ‘executive dysfunction’, it’s clear that Task Initiation is a serious and seriously common struggle for ADHD’ers.
Imagine a task as a ball sitting on the top of a hill. To start the task and get the ball rolling, you need to put some energy into pushing the ball. Once started, the ball rolls down the hill picking up momentum as it goes. At the bottom of the hill, you then need to put some energy into stopping the ball or directing its energy towards a new task. Task initiation is the effort required to get the ball rolling.
This analogy is true for everyone. Neurotypicals and neurodivergents of all stripes need to put some energy into pushing the ball to start a task. However, for people with ADHD (and other people who struggle with executive function), the ball is much bigger, meaning we need to put much more energy into pushing the ball to get it rolling. Unfortunately, the ball is often so big that our internal motivation alone doesn’t provide us enough energy to start.
By far, the most common coping strategy for struggles with Task Initiation among ADHD’ers is an overreliance on a sense of urgency. When staring down a deadline with very real consequences, this sense of urgency is the thing that gets us moving. However, if there is no such deadline, or if the consequences aren’t scary enough, this extra sense of urgency is nowhere to be found. This can leave us feeling guilty, anxious, or overwhelmed, revealing the unhealthy nature of this coping mechanism.
The fact that missing one piece necessary for crafting this elusive sense of urgency leaves us feeling anxious is no accident. Just below the surface of urgency lies a fear or anxiety over potential negative consequences. When this urgency isn’t enough, or isn’t available, our mind can then turn to other emotions such as guilt, shame, or anger to fill the gap. Together, these emotions serve as a fossil fuel for getting started; an unhealthy source of energy that has seriously negative impacts when overused.
Body Doubling - A couple years ago now, a client said something that got stuck in my head. They described themselves as being “buddy-buddy,” by which they meant they’re their most motivated when someone else is doing the thing with them. This perfectly captured my experience too! I don’t need someone to do my executive functions for me (okay, sometimes I do need that, actually), I need someone to do things with me. Just having someone else working with me immediately moves me into a people pleasing mode and I become eager to do the thing.
This is what body doubling offers: an ally who is doing a task alongside us. Whether in-person or over the internet (such as focusmate or ADHD hub’s co-working sessions), having other people who are working with us can be a seriously powerful motivator for getting started.
As with most things, there is no one-size-fits-all strategy for task initiation—what works will depend on the person and the task at hand. This list, however, offers a place to start in finding the strategies that work best for you and your tasks. Join the conversation and let us know on Twitter and Instagram what strategies have worked for you!
Maaya Hitomi is the ADHD Coach and Academic Strategist behind Structured Success, where they work with ADHD, autistic, and otherwise neurodivergent clients to develop strategies for better coping. They have their Master’s and undergraduate degrees in Psychology, and 4 years experience as an ADHD Coach. More importantly, they’re (probably) autistic, and definitely ADHD and dyslexic, and rely on their structures and strategies to support their own success. Connect with them & get in the conversation on task initiation on Twitter!
Visualize time. Build focus. Make life happen. Tiimo is designed for people with ADHD, Autism, and everyone who thinks, works, and plans differently.
Get started with our free trial. Cancel anytime.
For the holidays and beyond, here at Tiimo we have put together a 101 whistle stop guide to cooking.
Understanding neurodiversity is essential in our diverse world. It includes conditions like ADHD and Autism, each with unique challenges and strengths. In this blog, we explore tools and methods for people with ADHD to combat those challenges.
In this episode, we talk to puppeteer and actress Delvene Pitt (she/her) about her award-winning puppetry company Little Crowns Storyhouse, how she uses puppeteering to teach history and science to children, and how she’s navigated the performing arts industry as a Black dyslexic ADHD’er.