Why Getting Started Feels Impossible (Especially With ADHD)
Ever sat down to start something straightforward —like replying to an email or folding the laundry—and found yourself reaching for anything else instead? You're not alone.
ADHD can make starting important tasks feel like pushing a boulder uphill, even when we want to get things done. This "stuck" feeling, sometimes called task paralysis, often comes from a mix of overwhelm, perfectionism, and emotional fatigue.
But here’s the good news: it’s a pattern you can shift. One small action at a time.
1. Break the Ice With a Microtask
When your brain says "nope," start smaller than small. Think:
- Open the email (don't reply yet)
- Put one item in the laundry basket
- Write just one word
This is called a "microtask," and it gives your brain the satisfaction of a win—which can spark momentum.
"You are never too old to take baby steps” - Capitol Steez
2. Name What’s Blocking You
Are you avoiding a task because it feels boring? Confusing? Pointless?
Write down (or say aloud) what’s behind the stuck feeling. Naming the block can help you move through it instead of just wrestling with the fog.
3. Change the Environment, Not Just the Task
Sometimes it’s not about the task—it’s the setting. Try:
- Moving to a new room
- Playing a short playlist
- Using a timer (e.g. 5-minute burst)
Physical shifts can wake up the brain and create a sense of freshness.
(Source: Buzzfeed - Small Ways to Reset Your Routine)
4. Use "Body Double" Mode
Some people with ADHD work better in the presence of others—even virtually.
Invite a friend to co-work over video or sit in the same room with you. Even silent support can make a task feel more manageable.
5. Give Your Task a New Narrative
Instead of "I have to clean the whole kitchen," try:
- "I’m resetting the space so future-me feels calmer."
- "I’m just giving the counters some attention for 10 minutes."
Reframing the task can reduce pressure and increase emotional connection.
(Source: BetterUp - How to Change Your Perspective)
6. Move First, Think Later
Feeling physically stuck often mirrors mental stuckness. Try getting your body moving—stretching, pacing, or dancing around—before jumping back into the task.
Even a 2-minute walk can be enough to re-engage your focus.
(Source: North Metro Psych - Task Paralysis)
7. Reset Expectations
You don’t need to finish everything today. Try asking:
- "What’s the one thing I want done before lunch?"
- "What’s enough for now?"
ADHD brains often chase "all or nothing" thinking. Give yourself permission to find the in-between.
8. Build the Habit of Starting, Not Finishing
Instead of "I need to finish this blog post today," try:
- "I’m going to sit down and work on this blog for 10 minutes."
Starting is the hard part—but if you make that your focus, you’ll often go further than you expected.
Keep Exploring What Works
Try one tip today. Add it to your routine tomorrow. That’s how movement begins. What helps today might change tomorrow, and the real skill is learning how to gently pivot.
By scheduling your favorite tricks and reminders into a Brili routine, you create structure that feels flexible, supportive, and easy to return to—even when you're stuck. It’s not about doing more. It’s about remembering what helps, and giving it a place to live in your day.
Try experimenting with different task-starting techniques until you find a few that click. Keep what works, toss what doesn’t, and give yourself credit for showing up and trying again.