Thinking differently about task initiation
Task avoidance and task initiation are regular challenges for many people with ADHD. Understanding the roots of these challenges and employing targeted strategies can often help to lessen the impact of these struggles.
Task initiation is essentially the act of beginning a task. Sounds simple, right? Yet, for the neurodiverse brain, it can be fraught with hurdles. Distractions, a lack of motivation, overwhelming feelings, or not knowing where to start can all act as barriers. On the flip side, task avoidance is the act of intentionally or subconsciously steering clear of tasks. This can stem from fear of failure, perfectionism, or the task being too challenging or not stimulating enough.
Strategies for Overcoming Task Initiation and Avoidance
1. Define the Goal
Before even contemplating a task ask yourself these questions:-
- Do I understand the desired outcome?
- Am I missing information?
- Do I need clarification?
- Can I do this myself or do I need assistance?
- Is there a mentor, or assistant to check in with?
- What is the deadline?
If you have doubts about a task, answering the questions above can help to relieve pressure, and ensure your efforts are steered in the right direction. If you are unable to answer any of the questions, then you must collect that information before starting the task.
2. Seek External Accountability
Sharing your goals and deadlines with a mentor, friend, virtual assistant or family member can provide an external nudge. Knowing someone else is expecting results can be a powerful motivator. If the task is a long term project, having regular check ins with a mentor or assistant can help to keep focus, and to ensure milestones are met. Body doubling is also a great way to ensure tasks are carried out.
3. Break It Down
Breaking tasks into smaller, manageable parts sounds logical, however not knowing where to start on a task often leads to procrastination at best, and paralysis and anxiety at worst.
If you are unsure on how to break down a task I would recommend the following:
- Talk the task through with someone else – if you can explain it, you understand what is needed. It also helps to add some linear focus and direction, as well as highlighting any problem areas.
- Brain dump all your initial thoughts associated with the task – this may help to identify some of your fears and worries
- If you simply don’t know where to start I recommend using ai tools such as ChatGPT to help break down the steps. Simply typing a prompt such as “I need to write a social media marketing plan for my new business but I don’t know where to start. I would like you to put together the marketing plan outlining each of the steps I need to take to achieve this. Ask me any questions about the business, product or my target audience”, will help to generate a conversation with ChatGPT to achieve a breakdown of your task, in this case a marketing plan.
Another great tool is Magic ToDo by goblin.tools. By adding in your project or goal, the ai bot will break it down into a series of manageable steps.
4. Use Visual Aids
Visual tools such as charts, lists, and planners can make tasks seem more approachable.
For those who are visually oriented, seeing tasks laid out can simplify the process of starting. But, the key is, to keep things simple. Use different coloured sticky notes, or different coloured pens to help the brain visualise more readily than simply using black and white.
ToDoIst is a simple to do list that is extremely visual and uncomplicated. Tasks can be assigned to other users and detail can be added in the body of the tasks along with additional files or links.
5. Create a Routine
Routines reduce the number of decisions you need to make about when and how to start. Establishing a set time and place for certain tasks can make the initiation almost reflexive. Additionally build in milestones in your task plan so you can check in with people and help reinforce accountability. This will help your productivity levels and give you a sounding board should you be unsure about a particular part of the task.
6. Reward Yourself
Incorporate small rewards for starting or completing tasks. This positive reinforcement can make the idea of engaging with work more appealing, as well as ensuring a regular dopamine hit and sense of achievement.
7. Mindfulness and Emotional Regulation Techniques
Mindfulness can help manage feelings of overwhelm. Techniques like deep breathing or meditation can calm the mind, making it easier to start a task.
Embrace Flexibility
It’s important to remember that what works for one person may not work for another. Experiment with different strategies and observe what works best to lessen your task avoidance.
The strategies suggested in this post can change a blank piece of paper into a framework. It may not be the best framework, it may not be the final detailed plan, but it is a start, taking you from a position of procrastination and avoidance, to a position of action.