When returning your shift, you know you have a short timeframe, but keep putting it off. It may also be that you’re mired in a task at work and feel unfit to take on another assignment, even if it’s more urgent.
Your mind works the same way. If you aren’t springing, you’ll be frustrated that you’ve missed deadlines, were late again, or ignored assignments, texts, emails, dirty dishes, or anything else you wanted to do – but couldn’t do. It can sometimes seem impossible to start your metaphorical ignition due to long task lists, big projects, or annoying household chores.
Image Credit: Pexels/Antoni Shkraba
Licensed professional counselor Chanel Johnson said anyone struggles with initiating tasks, but those with ADHD are particularly prone to having executive dysfunction. Several adults with ADHD who need assistance launching missions have worked with him.
You can get frustrated when you can’t start something you want to do. Thankfully, some tools can help. Here are a few things you can try if you struggle to initiate tasks.
Make Chunking A Habit
Roberts said, “A great way to get started is a skill called ‘chunking,’ which means breaking things down into small actionable steps.” You might be able to break down some of that total resistance by breaking it down into small, manageable parts.
Before You Begin The Task, Perform Another Activity
Therapy expert Kara Nassour suggests switching to another activity to help you transition. Nassour said, “If it’s hard to get off the couch to mow the lawn, it may be easier to get up, walk around the yard while listening to music, and then mow the lawn.”
Image Credit: Pexels/RDNE Stock project
Redefining Success
Setting yourself up for failure by telling yourself you have to finish everything. Instead, Johnson suggests rethinking what you consider a win.
She said, “Redefine the success of a task to make it more manageable or easier. An example is to tell yourself that washing half of the dishes today will be a win instead of saying you have to do them all and clean the whole kitchen to feel accomplished.”