10 Proven Tips for Starting Tasks with ADHD

As a neurodivergent former teacher, I know the daily struggle of staring at my to-do list and feeling completely frozen. 

That moment when you know exactly what needs to be done, but your brain simply refuses to cooperate? 

You're not alone. 

Let's talk about why this happens and what actually works to get past it.

Why People with ADHD Can't Start Tasks

The struggle to start tasks isn't about laziness or lack of caring. 

It's about how our brains work —

• Executive function challenges: Our brains process task initiation differently.

• Dopamine deficits: We need more interest or urgency to activate our motivation systems.

• Time blindness: That deadline next week might as well be next century to our brains.

• Working memory limitations: Keeping all the steps in mind feels impossible.

• Perfectionism paralysis: We see all possible outcomes and get overwhelmed before beginning.

Many ADHDers experience anxiety around starting tasks.

(Learn more about this topic, and ways to manage, in Shannyn’s post “Managing Anxiety in Task Initiation.”)

For those who've worked in education, this creates a perfect storm. 

We have long-term planning requirements but brains that prefer immediate action. 

We need organization but thrive in spontaneity. 

Understanding this disconnect was my first step toward finding solutions.

My ADHD Task Initiation Journey

My path to figuring out how to start tasks hasn't been straightforward. 

I once forgot to find a top requested song because I kept pushing it off as “not urgent yet.” 

When it suddenly became urgent, it was too late, and I had to face my disappointed students. 

That was my turning point.

I have tried every system imaginable – elaborate planners, smartphone apps, sticky notes.

Everywhere. 

What I eventually realized was that I needed different strategies for different types of tasks.

What works for neurotypical people often doesn't work for us. 

I had to stop feeling bad about needing different systems and start creating ones that worked with my brain instead of against it.

Here’s what I learned, that I want to share with you!

(See resources at the end for sources.)

10 Proven Tips for Starting Tasks with ADHD

1. Make Tasks Ridiculously Small

The smaller the first step, the easier it is to start:

Don't write “organize files” – write “organize ONE folder.”

Don't write “plan project” – write “open project website.”

Don't write “clean office” – write “clear off one corner of desk.”

For all of these, the more specific you can make them, the better.

Label it with a time, place, and how you will accomplish the task.

(Example: I will clear off the upper left corner of my desk from 6:15-6:30 pm by using before and after photos as guides.)

2. Create External Motivation

Our brains respond to external structure:

Set a timer for just 5 minutes.

Tell a colleague what you're about to start.

Schedule a specific time block with a clear start and end.

3. Reduce Friction Points

Identify what specifically makes starting hard and address it:

If gathering materials is overwhelming, use accountability and an SOP to prepare them the day before.

If decisions paralyze you, eliminate choices (like having a designated work spot).

If distractions pull you away, create a starting ritual that signals “work time.”

This could be ringing a bell, or listening to a favorite song.

4. Use Body Doubling

Having someone else present (even virtually) can help activate your focus:

Work alongside a colleague during designated times.

Join online body doubling groups for focus sessions.

Schedule regular check-ins with a work partner.

5. Harness Momentum

Once you've started, you can use that momentum:

Don't stop at natural breaking points if you're in flow.

Have your next task already identified.

Use task chaining (connect one small task to the next).

6. Create Clear Completion Criteria

Unfinished tasks drain mental energy:

Define exactly what “done” looks like before you start.

Break completion into smaller milestones.

Schedule specific times to return to work-in-progress.

Use breadcrumbs and make a note to future you. 

Write where you stopped, and where you’ll start again next time.

7. Overcome Perfectionism

Perfectionism is the enemy of done:

Identify what “good enough” looks like before you start.

Set time limits for revisions and improvements.

Remember that done is better than perfect.

8. Use the Only One Approach

Commit to only one item, one page, or one minute.

(Note: you can say ‘just one,' as well.)

For example, “I’ll read only one page.”

This tiny action can create momentum to move you forward.

9. Change Your Environment

Sometimes a new location breaks the mental block:

Move to a coffee shop.

Work in the library.

Even sit in your car for a few minutes.

A physical change can trigger a mental reset.

10. Create Artificial Urgency

ADHD brains respond to deadlines:

Schedule a meeting where you'll need to present the completed work.

Promise materials to someone by a specific date.

Partner with someone who's counting on your part being done.

Building a Sustainable ADHD Task System

Beyond these individual tips, you need a system that works with your brain:

Know Your Task Types

Different tasks need different approaches:

High-interest tasks (need time boundaries).

Low-interest but necessary tasks (need external accountability).

Complex planning tasks (need visual organization).

Routine tasks (need automation and habits).

Use Visual Frameworks

Our visual processing is often strong:

Use color-coding for different project areas or priority levels.

Create task boards with physical or digital cards you can move.

Make progress visible with charts or trackers.

Build in Maintenance

Systems fall apart without upkeep:

Schedule weekly review time.

Simplify when you notice you're avoiding the system.

Adjust as needed during different busy seasons.

Remember: Progress, Not Perfection

Living with ADHD means some days will be harder than others. 

What matters isn't doing everything perfectly – it's continuing to show up and try different approaches.

The strategies that work for you might change over time. 

That's okay. 

With each attempt, you learn more about how your unique brain works best.

Sources

My blog posts are based on a combination of personal experiences and other sources.

For this post, I also thought back to what I learned from:

ADHD ReWired with Eric Tivers