For many ADHDers, getting started is the hardest part. Sometimes a task feels like it will take much longer than it will, sometimes it feels too boring, sometimes it feels like there are too many roadblocks between you and the task. You might not even know the reason you keep putting off starting. Here are four tips to try to help get your brain going and the task started. These won’t work for everyone, and they won’t work all the time, but here are 4 things to try out when you are struggling to get started.
- Start small, like very small
Breaking down the task into small steps that feel doable can sometimes help us get started. If you have to clean your whole house, start small with one shelf, or if that still feels too big, start with one piece of trash. The goal is to do SOMETHING even if that something is tiny.
- Gain moment from something else
If breaking down the task isn’t working, try getting yourself going with something that you can manage. Get up and grab a snack, get a drink of water, organize your workspace. Objects in motion stay in motion, so get yourself in motion!
- Add in accountability
Tell a trusted friend or family member that you are going to get started on the task and ask them to check in on you in an hour to see if you got started. Sometimes that added accountability helps our brains turn on and get going.
Be sure to pick a safe and supportive person to hold you accountable, not someone who will shame you for not doing the task.
- Make it fun
If the task was more fun, would you be able to do it? If so, making it into a game or adding some fun to the mix can help you get going.
- Set a timer and see how much you can get done in 15 minutes
- Pretend you’re on a reality show and show the viewers how to get the task done
- Pick a song or a playlist and see how much of the task you can get done before the end
- Take before and after pictures and spot the differences
You can get creative with this one. The main thing to focus on is making the task more fun for you!
Bolte Counseling 
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