How often have you put off returning a shirt to the store despite knowing you have a small return window? Maybe you’re swamped with work projects and can’t imagine taking on a new one, even if the deadline is urgent. You can think of it as your brain’s jolt.
It can sometimes seem impossible to kickstart your engine when you have long to-do lists, big projects, or tedious chores. Getting things done requires overcoming this: task initiation. Not starting can be frustrating and result in missed deadlines, lateness, or anything else you need to do.
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ADHD, associated with executive dysfunction, is especially prone to task initiation difficulties. Licensed professional counselor Chanel Johnson works alongside adults with ADHD or those who need help initiating tasks.
Being a perfectionist or someone others look up to can be extremely frustrating. Johnson says fatigue, anxiety, perfectionism, procrastination, executive dysfunction, and lack of motivation contribute to difficulty getting started.
Trying to start something but not being able to can be frustrating. The tools are there to help. If you struggle to initiate tasks, try these expert-backed techniques.
Do A Transitional Activity Before The Task.
You can transition from one activity to the next using another activity, Kara Nassour, therapist at Shaded Bough Counseling. If you have trouble getting off the couch to mow your lawn, try walking around the backyard while listening to music, then mow it, Nassour said. Look over your previous homework if you struggle to start your homework.
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Redefine Success
You set yourself up for failure by telling yourself you must finish everything. Instead, redefine success. Redefining success makes a task more manageable. For example, do the dishes instead of cleaning the entire kitchen. It’s okay to do your tasks in chunks and call it a day.