Written by Shayne Swift, ADHD Coach
Shayne Swift is the founder of Swift Lyfe Coaching and Consulting, specializing in ADHD coaching and personal development. Diagnosed with ADHD in adulthood, Shayne combines lived experience with professional expertise to empower individuals, particularly within communities of color, to navigate their unique challenges and achieve their goals.
Struggling to get started on tasks when you have ADHD can feel like an uphill battle, but it doesn’t have to stay that way. With the right strategies, you can overcome procrastination and unlock your productivity potential. This article explores four proven methods to help you kickstart task initiation, paving the way for greater focus and success.
Starting tasks can feel like a mountain for those with ADHD – here’s why
1. Dopamine dysregulation
Our brains produce less dopamine, the neurotransmitter responsible for motivation and reward. Without sufficient dopamine, even simple tasks can feel unimportant or impossible to start.
2. Time blindness
ADHD affects how we perceive time. A task might feel like it will take forever, even if it won’t, or it might seem insignificant until it’s urgently due.
3. Executive dysfunction
The brain’s executive functions, which help with planning, prioritizing, and task initiation, don’t always cooperate. This leads to difficulty in deciding where or how to begin.
4. Emotional overwhelm
If a task feels too big, boring, or unpleasant, it can trigger anxiety and avoidance. The result? Procrastination, followed by guilt, creating a frustrating cycle.
Understanding these challenges is the first step toward finding strategies that work.
4 proven strategies to tackle procrastination
Here are the key strategies I’ve used with clients and in my own life to break through the mental block of procrastination.
1. Break down the mental block
Large tasks often feel overwhelming because we view them as one giant, unmanageable project. The solution? Break them into smaller, actionable steps.
Chunk the task: Instead of "Clean the house," break it down to "Clear the kitchen counter" or "Vacuum the living room."
Set micro-goals: Commit to something small, like writing one sentence or organizing one drawer. Small wins create momentum.
Use time intervals: The Pomodoro Technique—working for 25 minutes and then taking a 5-minute break—can make tasks feel more manageable.
2. Add novelty and challenge
The ADHD brain craves stimulation, so adding variety or a sense of challenge can reignite motivation.
Change your setting: Try working in a different location, like a coffee shop, or rearrange your workspace for a fresh feel.
Gamify tasks: Turn tasks into a game. For example, set a timer and challenge yourself to organize as much as possible in 10 minutes.
Inject creativity: For dull tasks, find creative approaches. For example, make meal planning fun by researching recipes from a new cuisine.
3. Leverage the power of body doubling
Body doubling—working alongside someone else—is one of the most effective tools for ADHDers. It provides accountability and reduces feelings of isolation.
Why it works: Having someone present while you work creates gentle social pressure to stay on task. It’s not about supervision—it’s about shared energy.
How to start: Platforms like Focusmate pair you with virtual co-working partners for 25- or 50-minute sessions. You can also join SwiftLyfe’s structured body doubling events.
At a recent SwiftLyfe Body Doubling Event, participants tackled tasks they had been putting off for weeks, such as organizing paperwork, clearing digital clutter, and starting creative projects. One attendee said, “I finally felt like I wasn’t tackling these overwhelming tasks alone.” That sense of connection and accountability is what makes this strategy so powerful.
4. Create a sense of urgency
Urgency can activate the ADHD brain and help overcome procrastination. Use time pressure to your advantage.
Timers: Set a timer for a short work session (e.g., 15 minutes). Knowing the clock is ticking creates urgency without overwhelming you.
Deadlines: Share your goals with a friend, coach, or accountability partner, and set a specific deadline for updates.
Time blocking: Schedule specific time slots for tasks. Assigning a start and end time combats time blindness and keeps you focused.
Why these strategies work for ADHD brains
These strategies are effective because they align with the ADHD brain’s natural tendencies:
Stimulating dopamine: Novelty, challenge, and urgency boost dopamine production, increasing focus and motivation.
Reducing overwhelm: Breaking tasks into smaller steps and using body doubling creates a supportive structure for getting started.
Building momentum: Small wins create positive momentum, making it easier to keep going.
My personal experience with task initiation
As someone with ADHD, I’ve faced every one of these challenges—time blindness, emotional overwhelm, and executive dysfunction. For me, body doubling has been a game-changer.
Whether it’s working alongside a client or collaborating with a colleague, having another person there gives me the push I need to start.
These strategies have transformed the lives of my clients, too. Through personalized coaching plans that include tools like body doubling, timers, and creative problem-solving, I’ve helped them turn procrastination into productivity. Watching clients achieve their goals and rediscover their confidence is the most rewarding part of my work.
Take the first step today
Procrastination and task initiation are common struggles for ADHDers, but they’re not insurmountable. By understanding your brain’s unique wiring and using strategies that work with it, you can break free from the cycle of avoidance and achieve your goals.
At SwiftLyfe Coaching and Consulting, we’re here to guide you every step of the way. Whether it’s through one-on-one coaching, group programs, or body doubling sessions, we’ll help you find what works for you.
Ready to take the first step? Visit SwiftLyfe Coaching and Consulting or contact me directly to learn how we can help you transform procrastination into progress. Remember: You don’t have to do it alone—let’s start together.
Read more from Shayne Swift
Shayne Swift, ADHD Coach
Shayne Swift is the founder of Swift Lyfe Coaching and Consulting, where she specializes in ADHD coaching and personal development. Diagnosed with ADHD as an adult, she blends lived experience with professional expertise to help individuals navigate their challenges, particularly in communities of color. With a background in education and life coaching, Shayne has a strong commitment to dismantling the stigma surrounding ADHD and empowering others to thrive. Through Swift Lyfe, she provides clients with the support and tools to achieve balance, success, and fulfillment in their lives.
