{"id":11810,"date":"2025-12-15T16:18:00","date_gmt":"2025-12-15T21:18:00","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=11810"},"modified":"2025-12-17T10:47:09","modified_gmt":"2025-12-17T15:47:09","slug":"motivation-is-not-the-key-to-success-adhd","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/motivation-is-not-the-key-to-success-adhd\/","title":{"rendered":"Part 2: Here’s What Helps You Start Tasks With ADHD"},"content":{"rendered":"\n

In Part 1<\/strong> of this series, I explored\u00a0why ADHD adults have trouble starting tasks<\/a>. I encourage you to read that one first, as the tips below will make more sense if you have a better understanding of your underlying challenges.\u00a0<\/p>\n\n\n\n

Then you can experiment and discover<\/strong> what may work for you. <\/p>\n\n\n\n

Ultimately, the goal is to diversify your motivators<\/strong>, so you have a variety of tools in your toolbox. That gives you options, both for different situations and for those days when a strategy that worked previously isn\u2019t doing the trick.<\/p>\n\n\n\n

As you read the ideas below, it\u2019s important to remember that it\u2019s rarely just one strategy that will help you get started. More often than not, you\u2019ll need to combine a few to help you get off the starting block.<\/p>\n\n\n\n

#1 Know and Remember Your Why<\/h2>\n\n\n\n

When I first talk with clients about tasks they are having a hard time starting, I usually ask them the reason they would choose to do the task. The answer is often some version of, \u201cBecause I have to.\u201d At work, it\u2019s \u201cIt\u2019s just part of my job.\u201d At home, it\u2019s \u201cIt\u2019s just stuff that has to get done.\u201d<\/p>\n\n\n\n

These answers are usually a by-product of the task just not being intrinsically interesting to them. <\/p>\n\n\n\n

Even when a task isn\u2019t interesting, maybe especially when it isn\u2019t, it\u2019s helpful to know your why. Because understanding the value a task has for you can create a more visceral connection to it. And that, in turn, can make it easier to get closer to starting.<\/p>\n\n\n\n

One example<\/strong> is a former client, a professor, who regularly avoided administrative tasks in favor of research and teaching.<\/p>\n\n\n\n

But he also valued being seen as a professional. And he worried that his colleagues would not see him this way if he did not communicate in a timely way, honor his committee commitments, deliver feedback he promised his colleagues, etc.<\/p>\n\n\n\n

Blocking time for administrative work didn\u2019t help until he relabeled the calendar entry \u201cBe a pro.\u201d Seeing that phrase reminded him of why he would choose to do those tasks, and he began honoring the time.<\/p>\n\n\n\n

Another example<\/strong> comes from a client who repeatedly forgot to take out the recycling and argued with his wife about it.<\/p>\n\n\n\n

But when he decided that his reason for doing it was to be a more equal partner and honor his commitments, he was able to find a way to do it consistently.<\/p>\n\n\n\n

What task are you struggling to start? What is the reward for you of doing this task?<\/strong><\/p>\n\n\n\n

#2 Be OK With Some Discomfort<\/h2>\n\n\n\n

Following the suggestions in this post does not mean you will not feel some discomfort when you try to start, especially if it is a task that is hard for you to start now. <\/p>\n\n\n\n

The key is to acknowledge you are uncomfortable<\/strong> and practice being with it<\/strong>. So you can continue getting closer to the task, rather than turning away from it. <\/p>\n\n\n\n

Sure, there may be some friction when you start. The key is not to give in to the feeling<\/strong> and give up<\/strong>. Because once you do, you may either continue to procrastinate or, yes, wait for urgency to kick into gear.<\/p>\n\n\n\n

One way to turn this around is to adopt compassionate self-talk that will help you start<\/a>. <\/p>\n\n\n\n

#3 Make Sure You Can Do the Task<\/h2>\n\n\n\n

The next step is to ask yourself, \u201cDo I know how to do this task and where to start?<\/strong>\u201d <\/p>\n\n\n\n

I bet there are times when you avoid a task, telling yourself, \u201cI\u2019ll get to that later.\u201d Even though you do not know when \u201clater\u201d is, and perhaps also don\u2019t realize your hesitation comes from some uncertainty about how to do it<\/p>\n\n\n\n

Try this. <\/p>\n\n\n\n

Look at your task list right now and identify one task that has been languishing there for a long time, and ask yourself the following questions.<\/strong><\/p>\n\n\n\n

Do I need to do something before I do this task?<\/strong> For example, if taking your bike in for a tune-up is on your list, but you do not know where to take it, you have the wrong task. The task might be to ask for recommendations, or to research local bike shops and call to see if they are doing tune-ups.<\/p>\n\n\n\n

How do I want to do the task?<\/strong> You might have decided you need to communicate with a client. So on your list is \u201creach out to Reva.\u201d But when you look at the task, you wonder, \u201cShould I email or schedule a call?\u201d <\/p>\n\n\n\n

Then, since you are not sure, you skip over it. The first task in this example is to, yes, decide whether to email or schedule a call.<\/p>\n\n\n\n

Can I do this task?<\/strong> Let\u2019s say you have starter plants for your garden. They\u2019re sitting outside, ready to go. And when you look at them, you wonder what the spacing should look like and whether you can find the tools still in the shed. <\/p>\n\n\n\n

In that case, the first step is to use an app or sketch out the spacing. Then you can gather all the tools you will need.<\/p>\n\n\n\n

You get the idea.<\/p>\n\n\n\n

#4 Create An ADHD Friendly Execution Plan<\/h2>\n\n\n\n

Yet knowing all of the above may not necessarily translate into seamless execution. Think of the times you’ve said to yourself, \u201cI know what to do. I\u2019m just not doing it.\u201d <\/p>\n\n\n\n

The suggestions below can help get you to the starting line<\/strong>.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Decide what environment would be most helpful.<\/h3>\n\n\n\n

The first element to consider is what kind of environment will make it easier for you to start a particular task.<\/p>\n\n\n\n

For example, if you are tempted to scroll on your phone while sitting on the couch, that might not be the best place to work.<\/p>\n\n\n\n

When you think about the environment, also think about stimulation. Do you need it to be very quiet, or does the ambient noise of a caf\u00e9 help you stay engaged?<\/p>\n\n\n\n

You can also look at other sensory pieces. Are you distracted by noise, light, or temperature? Maybe you need noise-canceling headphones, a different chair, a fan, or a sweater.<\/p>\n\n\n\n

If your environment is not working for you, you know it is much easier to get distracted and then much harder to begin. So take a moment to get it set up in a way that supports you in getting started.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Be ready to start.<\/h3>\n\n\n\n

Then think about what you need to transition into \u201cwork mode.\u201d<\/p>\n\n\n\n

One way to do this is to think of \u201cstarting\u201d as a short, simple, repeatable warm-up routine that gets you ready to begin<\/strong>. <\/p>\n\n\n\n

First<\/strong>, make sure your body is comfortable enough to start. That might mean getting a drink or snack, adjusting your chair, or putting on headphones.<\/p>\n\n\n\n

Next<\/strong>, build in a small physical movement that leads you into the task, like getting up to fill your water bottle, then walking back to your desk. Even if you work at the same desk every day, that movement helps your brain shift gears.<\/p>\n\n\n\n

Then <\/strong>gather what you need before you try to work. For example, if you are responding to an email and you need a document or several email threads, get those in front of you first.<\/p>\n\n\n\n

Finally<\/strong>, do one super-easy first step that is almost impossible to resist, like opening the file or pulling up the email draft. Make it so easy that there is virtually zero chance anything will get in your way.<\/p>\n\n\n\n

If you do the same few steps in the same order each time, the routine becomes the cue that it is time to begin.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Incorporate accountability.<\/h3>\n\n\n\n

There might also be times when accountability with someone you trust can help you get started. And there are several ways you can incorporate this into your execution plan.<\/p>\n\n\n\n

It could be as simple as telling someone you’ll check in with<\/strong> them when you plan to get started and asking them to reach out to you if they don’t hear from you.<\/p>\n\n\n\n

Alternatively, you can tell someone afterward<\/strong> that you followed through, with, for example, a quick \u2018I did it\u2019 text.<\/p>\n\n\n\n

Other times, you may find it helpful to do body doubling<\/strong>, either in person or perhaps virtually, with someone you know or using an app like FocusMate<\/a>.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Start with a minimum viable step.<\/h3>\n\n\n\n

When you are trying to make it easier to get started, it can help to focus less on finishing the task, which can feel daunting, and more on what would help you work on it consistently.<\/p>\n\n\n\n

That can mean making the starting point smaller until you think, \u201cI can do that.\u201d<\/strong><\/p>\n\n\n\n

For example<\/strong>, you might set a timer for a short amount of time. Even 15 minutes is enough to get started. If you choose a time when you can keep going, and you feel like it, great. If not, you can stop when the timer goes off.<\/p>\n\n\n\n

Alternatively<\/strong>, you can also lower the bar by doing a small piece of the task or project, like familiarizing yourself with the instructions and other related information, then deciding your next step.<\/p>\n\n\n\n

Each small step builds confidence and makes it easier to come back to the task.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Reward yourself.<\/h3>\n\n\n\n

You may, like some people, find it helpful to use rewards as a way to get started.<\/p>\n\n\n\n

This might mean giving yourself something to look forward to<\/strong> after you\u2019ve worked for a certain amount of time or completed a specific piece of the task. For example, you might decide to shut down for the day after sending a set number of emails, or after sending one particularly difficult one.<\/p>\n\n\n\n

Another approach is to build the reward into the task<\/strong> itself. For instance, you might decide to listen to a favorite podcast or watch a show only while you\u2019re cleaning the kitchen. For people who are motivated by rewards, this kind of pairing can make starting feel more appealing.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Gamify the task.<\/h3>\n\n\n\n

There may be times when adding a little urgency or turning a task into a challenge helps you get started.<\/p>\n\n\n\n

For example, you might decide to create an agenda for a meeting or write and send an email in the ten minutes before your next meeting without overthinking it. And letting done be the win.<\/p>\n\n\n\n

Maybe you decide to start a stopwatch and see how quickly you can fold and put away the laundry or process your email. Next time, you might even try to beat that time. \u23f1\ufe0f<\/p>\n\n\n\n

<\/path><\/svg><\/span> Batch similar items.<\/h3>\n\n\n\n

Another way to make it easier to get started, especially after you complete the first task, is to batch similar tasks. Doing this reduces the friction that comes with context switching, since you are already in the mode for that type of work.<\/p>\n\n\n\n

For example, if you are in errand mode<\/strong>, try to do all of your errands at once. Or you might schedule meetings close together<\/strong>, which can also help you protect time for deeper thinking<\/strong> with larger blocks, instead of constantly shifting in and out between meetings.<\/p>\n\n\n\n

<\/path><\/svg><\/span> Just dive in when you’re “feeling it.”<\/h3>\n\n\n\n

How about when motivation shows up out of nowhere? If it makes sense, I always say, “Ride the wave!” \ud83c\udf0a<\/p>\n\n\n\n

Before you switch gears<\/strong>, though, pause and ask yourself whether it\u2019s a good time to do it. If you are in the middle of something urgent, time-sensitive, or more important, you probably do not want to change course.<\/p>\n\n\n\n

But if there is nothing else you need to do right then, or you can easily do the other thing later, take advantage of the motivation while you have it. Because, as you know, you never know when it will come back, right?<\/p>\n\n\n\n

<\/path><\/svg><\/span> Consult a dopamenu.<\/h3>\n\n\n\n

Sometimes it is easier to get started when you build in a bit of dopamine on purpose, something that makes the task feel more engaging.<\/p>\n\n\n\n

A dopamenu is simply a list of quick, easy options you can use to give your brain a boost<\/strong>. For example, you might put on your favorite playlist, have a snack, do cardio before working, etc.<\/p>\n\n\n\n

Here is an example of an ADHD Dopamenu<\/a>. Ideally, you will experiment and eventually create your own dopamenu. And then consult this list when you need a boost. <\/p>\n\n\n\n

How to Make Getting Started Easier When You Have ADHD<\/h2>\n\n\n\n


Making it easier to get started with ADHD is less about finding one perfect strategy and more about having options<\/strong>. <\/p>\n\n\n\n

When you understand why starting is hard for you, experiment with different supports, and combine strategies as needed, you give yourself more ways to move forward. <\/p>\n\n\n\n

Over time, building this flexible toolbox will make it easier to start, even on days when motivation is low or conditions are not ideal.<\/p>\n\n\n\n

\n\n\n\n

Note: This article was originally published on July 8th, 2022, and fully updated on December 15th, 2025.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Know what you need to do, but still can\u2019t get started? Here\u2019s how to make getting started easier with ADHD, without waiting for urgency.<\/p>\n","protected":false},"author":1,"featured_media":22418,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[736,727],"tags":[],"class_list":["post-11810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-follow-through","category-blog"],"yoast_head":"\nHere's What Helps You Start Tasks With ADHD<\/title>\n<meta name=\"description\" content=\"Frozen and can\u2019t start a task with ADHD? 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