Why Starting Is the Hardest Part (And What Helps)
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If you live with ADHD, you might know this feeling well:
You want to do the thing.
You need to do the thing.
You’re even sitting there, thinking about the thing.
And still…
You. Can’t. Start.
This is one of the most frustrating and misunderstood parts of ADHD: task initiation challenges.
💬 “Why can’t I just do it?”
If this sounds like you, please know — you’re not lazy, broken, or lacking willpower.
Task initiation is linked to our executive function skills, ADHD directly affects the brain’s ability to start a task, especially if it feels boring, unclear, or overwhelming. Your brain might even treat it like a threat — activating freeze mode, instead of go mode.
You’re not avoiding the task because you don’t care. You’re stuck because your brain struggles with activation.
💡 So what helps?
Here are a few gentle strategies that I use with my clients (and myself!) to help soften the wall of starting:
1. Break it into the very first step
Don’t “clean the house.” Just “fill the dishwasher.”
Don’t “write the blog.” Just “open a blank doc.”
The goal is to lower the barrier between you and the task.
2. Use body doubling
Having someone co-work with you — even silently — can reduce the overwhelm and help your brain shift into action. (This is why I offer body doubling sessions!)
3. Try the 5-minute rule
Set a timer and just start for 5 minutes. Often, once the task is in motion, the wall disappears.
4. External cues > internal motivation
Instead of waiting to feel ready, use external cues — a reminder, a playlist, a calendar prompt — to gently nudge your brain into motion.
5. Self-compassion is a tool, not a luxury
Be kind to yourself in these moments. Your struggle is valid. Judging yourself only adds another barrier between you and the task.
🌱 One last thought
Getting started is hard for ADHD brains — but it’s not impossible. With the right tools, support, and kindness, it can get easier.
And you don’t have to do it alone.
Lisa x
ADHD Clear Mind Coaching