"I Want to Do It... So Why Can't I Start?" Understanding Task Initiation in ADHD

One of the most frustrating experiences people describe during an ADHD assessment has nothing to do with concentration.

Instead, they tell me about all the things they want to do but somehow cannot begin.

It might be replying to an email.

Booking a dentist appointment.

Starting an assignment.

Tidying the kitchen.

Making an important phone call.

The task may only take ten minutes, yet days or even weeks can pass before it gets done.

This is often confusing, not only for family members but for the person themselves.

After all, if you know what needs doing and genuinely want to do it, why is it so difficult to get started?

Starting Can Be Harder Than Doing

One thing I've noticed over the years is that many people with ADHD don't struggle because the task is difficult.

They struggle because the first step feels difficult.

Interestingly, once they begin, they often continue quite well.

I've had patients tell me they spent an entire weekend worrying about writing an email that eventually took them less than five minutes to send.

The obstacle wasn't the email itself.

It was getting started.

Stop Waiting Until You Feel Ready

Many of us assume that motivation comes first and action follows.

In reality, it often works the other way round.

Waiting until you "feel like it" can leave you waiting for a very long time.

Instead, I often encourage people to focus on movement rather than motivation.

Open the document.

Pick up the phone.

Walk into the room where the task needs doing.

You don't have to finish the job.

You simply have to begin.

Quite often, motivation catches up once you're already moving.

Make the First Step Smaller Than You Think

People with ADHD are often excellent at seeing the whole project.

Unfortunately, that means they also see every step that comes after the first one.

Writing a report doesn't feel like writing.

It feels like researching, planning, editing, proofreading and submitting.

No wonder it feels overwhelming.

Instead, reduce the task until it feels almost laughably small.

Don't write the report.

Write the title.

Don't clean the house.

Clear one surface.

Don't organise your finances.

Open your banking app.

The aim isn't to trick yourself.

It's to reduce the mental barrier that prevents you from starting.

Remove Friction

Sometimes the biggest obstacle isn't motivation.

It's inconvenience.

If your notebook is upstairs, your charger is in another room and your laptop needs updating, you've already created several opportunities to become distracted.

Whenever possible, make important tasks easier to start.

Leave your notebook on your desk.

Charge your laptop the night before.

Keep frequently used items in the same place.

The fewer barriers between you and the task, the more likely you are to begin.

Don't Measure Success by Completion

This is something I discuss surprisingly often.

Many people believe a task only counts if it's finished.

I see it differently.

Sometimes success is simply beginning.

You might only spend ten minutes on the assignment today.

That's still ten minutes more than yesterday.

You might make one phone call instead of five.

That's still progress.

The habit of starting is often more important than the habit of finishing.

Finishing becomes much easier once starting feels less intimidating.

Be Curious, Not Critical

When you find yourself avoiding something, try asking a different question.

Instead of saying,

"Why am I so lazy?"

try asking,

"What's making this task difficult to start?"

Perhaps it's unclear.

Perhaps it feels overwhelming.

Perhaps you're worried about getting it wrong.

Perhaps you're simply exhausted.

Understanding the barrier is usually much more helpful than criticising yourself for experiencing it.

A Final Thought

One of the biggest misconceptions about ADHD is that people struggle because they don't care enough.

In my experience, the opposite is often true.

Many people care so much that the pressure of doing something well makes starting feel even harder.

If you take one idea away from this article, let it be this:

You don't have to finish everything today.

You don't even have to make significant progress.

Sometimes the most important thing you can do is simply begin.

Because once you've taken that first small step, the second one is usually a little easier.

And over time, those small beginnings often lead to much bigger changes than people ever expected.


Dr James Glass
MBChB MRCPsych
Medical Director, WMI Psychiatry