Guide for ADHD Individuals on Starting Tasks

Starting tasks and projects can be uniquely challenging for neurodivergent individuals due to differences in executive functioning, sensory processing, and motivation regulation. This guide explores these challenges and offers practical strategies to help overcome the initial hurdle of getting started.

Understanding the Challenge : Many individuals with ADHD, experience difficulty initiating tasks because of executive function differences, which affect planning, prioritizing, and transitioning between activities. Sensory sensitivities and emotional overwhelm can also contribute to procrastination or avoidance.

Break Tasks into Smaller Steps: Dividing a project into manageable chunks can reduce overwhelm and create clear starting points.

Use Timers and Structured Routines: Tools like the Pomodoro Technique help maintain focus and create a sense of urgency. 

The Pomodoro Technique is a popular time management method that helps improve focus and productivity by breaking work into timed intervals. It involves setting a timer, typically for 25 minutes, during which you focus solely on a specific task without interruption. After the timer goes off, you take a short break, usually 5 minutes, before starting another focused work interval.

Here’s how it works:

1. Choose a task to work on. 
2. Set a timer for 25 minutes (one Pomodoro).
3. Work on the task until the time rings.
4. Take a 5-minute break.
5. Repeat the cycle.
6. After completing four Pomodoros, take a longer break of 15 to 30 minutes.

5.      After completing four Pomodoros, take a longer break of 15 to 30 minutes.

This technique helps manage distractions and prevents burnout by encouraging focused work periods followed by regular breaks. It’s especially useful for neurodivergent individuals who may struggle with sustained attention or motivation, as the time limits create manageable chunks of work and built-in rest.

The Pomodoro Technique is flexible; you can adjust the length of work intervals and breaks to suit your personal needs and preferences. Using a timer or Pomodoro app can help keep you on track and make the process easier to follow.

Create a Sensory-Friendly Workspace: Minimizing distractions and adjusting lighting or noise levels can improve comfort and concentration.

Leverage Interests and Strengths: Starting with aspects of a task that align with personal interests can boost motivation.

Seek Support and Accountability: Sharing goals with trusted friends, mentors, or support groups can provide encouragement and external structure.

Encouragement and Understanding: Recognising that starting tasks is a process with multiple steps can help reduce frustration. Like preparing a package, it’s okay to take time, ask for help, and use tools that make the process smoother. By applying this analogy, ADHD individuals and their supporters can develop empathy and practical strategies to navigate the challenges of task initiation more effectively.

Practical Tips Using the Package Analogy

Create a checklist for gathering materials: Write down everything you need before starting. This externalizes the memory load and reduces overwhelm. To avoid hiccups like running out of material, and having to go to the store, always have contingency plans. In this case have a backup roll of tape or packaging materials in case you run out.  

Break down the packing process: Divide the task into smaller, concrete steps if necessary. Focus on packing one item at a time rather than the all of the packages you have to send out. 

Label clearly: Define what success looks like for each step. Use sticky notes, reminders, or visual cues to keep goals visible.

Plan the trip to the post office: Schedule a specific time to start the task. Use timers or alarms to create a sense of commitment.

Allow for flexibility: Sometimes packages get delayed or need repacking. Be kind to yourself if things don’t go perfectly and adjust your approach as needed.

Handling Distractions: The Unexpected Lunch Invitation: Just like preparing a package can be interrupted by unexpected events, starting a task can be disrupted by distractions such as running into a friend and being invited out for lunch. Here’s how to manage these moments while staying on track:

Acknowledge the interruption: Recognise that distractions are a natural part of life. It’s okay to pause and enjoy social moments without guilt.

Set a clear intention: Before stepping away, decide if you’ll return to the task afterwards. Mentally or physically note where you left off, like marking the package to remember what’s next.

Use a timer or reminder: If you plan to return, set an alarm or reminder to help you transition back to the task after the break.

Communicate boundaries: If possible, let your friend know you have a task to return to. This can help keep the lunch break focused and time-limited.

Practice self-compassion: Distractions happen. Be kind to yourself and avoid harsh self-judgement if your focus shifts. By viewing distractions as part of the journey—like a brief detour when you are in the middle of a task —you can maintain balance between social connection and task progress. This approach helps reduce frustration and supports sustainable productivity for neurodivergent individuals. Join My ADHD Life community on Meta for like minded neurodivergent individuals and share your ADHD experience.