Evidence-Based Strategies for Task Initiation

From @SimplyPsychology, @thefunctionalfamily, and others (cited below)

Because motivation is tied to dopamine, strategies that increase novelty, fun, or urgency can be powerful. Adding interest to tasks, changing locations, or setting up accountability with a friend can spark activation. Positive reinforcement is especially effective; celebrating progress (not perfection) boosts self-esteem, stimulates dopamine, and builds a growth mindset. Internal and external supports can help overcome task paralysis:

• Name the Barrier: Label the feeling (“this is task paralysis”) to acknowledge what is happening: it is brain-based, not a character flaw 

  • Identify your emotional barrier (e.g., feeling overwhelmed) and start with a gentle bridge task (set up space or put laptop on desk; Sohlberg & Mateer, 2001):  

    • “I feel overwhelmed because I don’t know the first step.” 

    • Then: “I’ll just set up the workspace” 

    • or “I’ll write a bad first line.”

• Stimulate the body: Break the freeze with a change in sensory input and boost dopamine by (AOTA, 2020):

  • 2–5 minutes of movement (e.g., jumping jacks, walk)

  • Music, sensory stimulation (chewing gum, aromatherapy, weighted vest)

  • Splash cold water on your face

  • Stand and stretch

• Emotional Regulation Tools: Grounding techniques, such as deep breathing, stretching, or calming music help reduce overwhelm before starting

  • Try deep breathing or square breathing (take a breath for 4 seconds, hold for 4 seconds, breath out for 4 seconds, and then hold for 4 seconds before beginning again; do this 4 times) Click link for video demonstration

  • Do a mindfulness or grounding exercise 

  • Give yourself permission to pause without guilt as pressure can increase paralysis​

  • Maintain consistent sleep, work, and break schedules

• Chunk & Celebrate: Success is redefined around beginning, such that opening a book, writing a heading, or completing one math problem is a win

  • Ask yourself, ‘what is the simplest thing I can do in 2 minutes?’ 

  • You can also break a task down into 1- to 5-minute subtasks. 

  • Use a checklist or visual map to keep track of where you are (Barkley, 2012; Dawson & Guare, 2018)

  • For example, instead of Task: “write essay,” divide this into subtasks:

    • Open document

    • Write title

    • Jot 3 bullet points, etc.
       

• Redefine Success: ADHD brains may respond differently to abstract or distant rewards. Reframe success in your mind to more timely, tangible targets (Fogg, 2019) such as “success = starting for 5 minutes” or “done is better than perfect.”

• Timers and Routines: Tools like Pomodoro timers (https://pomofocus.io) or predictable daily schedules reduce decision fatigue and create external urgency

  • “Timebox”: Reserve blocks in your calendar for small parts of the task

  • Alarm on your phone that reads “just open your laptop” (Barkley, 2010)

  • People with ADHD can have challenges with “time awareness” (also called time blindness) and may respond better to immediate structure. A set timer can provide a “boundary” that creates urgency and reduces overwhelm

• External Activation: Tutors, coaches, or peers can act as a “launch button,” offering prompts, accountability, or companionship through body doubling

  • Work with a partner, either in person or virtually (ADDitude Magazine):

    • “I’ll start writing while you read.”

    • Use apps like Focusmate (https://www.focusmate.com) or 
      Dubbii (https://www.dubbii.app)

  • Talking (verbally processing) through things with a friend, coworker, or therapist can help 

  • Create a sense of urgency; for example, if you need to clean your house, invite someone over
     

• Environmental Supports: A decluttered workspace, predictable routines, and reduced friction (e.g., sharpened pencils ready, materials nearby) can lower the energy barrier to getting started. To help with task initiation, there are few things you can do to set up your environment:

  • Routines can be challenging for people with executive functioning challenges. Having a thing or a set of things that you do to put your brain in “task mode” can be helpful. 

    • For example, there may be an outfit that you put on when you want to clean (and only when you clean), a playlist that you use only when needing to work, etc.  

    • The doing of the routine task acts like a bridge – alerts your mind that you are shifting into the task that follows. 

  • Routine reduces the executive load of figuring out what to do next. ADHD brains function better in structured environments with fewer “choice points” (Weiss & Murray, 2003):

    • Attach a task to an existing habit (e.g., “after brushing teeth, I check my planner”)

    • Use visual routines: Put your checklist on the wall or use apps 

  • Add novelty - go to a café, a library, or switch colours between pages. Add fun and novelty to spark interest 

  • Reward – give yourself a tangible reward for completing subtasks

    • If writing a paper, eat a small candy after each ridiculously small task (open document →candy → save file with name → candy → draft brief outline (e.g., intro, methods, results, discussion, etc.) → candy

• Reduce Distractions and Clutter: Keep your workspace clear of potential distractions. If you have your phone with you, silence the notifications by putting it on ‘do not disturb’ mode (Note – you can use the settings to let certain people bypass ‘do not disturb’). Keep fidgets nearby to play with if you notice that your attention is starting to drift

• Reduce Friction: Notice your pressure points - the things that can get in the way of doing your task. If you notice the mood hits to start, but your laptop is upstairs, and the other materials are in a different room, that might be enough to discourage you. 

  • Keeping materials together and in an area that is close by can impact task initiation, as finding them becomes one more thing you need to do

  • Find the right level of challenge – if the task is too easy, it’s too boring to do. If it’s too hard, then there is difficulty starting. Finding the niche of just challenging enough can spark the baby bear phenomenon – it's just right!

  • Designate Drop Zones: Having a specific spot for keys, backpacks, or other essentials can prevent the daily scramble of finding misplaced items (thanks to Jessica McCabe’s reel for this one)

  • Tie the task to your personal interests -  have to do a talk? Add examples/ images from your preferred interests

  • Do an enjoyable thing first to get you started on doing a task and then do the harder thing after 

• Consider if Medications May be Helpful: ADHD medications can be helpful for overcoming task paralysis and pushing that go button in your brain​​​