Starting Tasks with ADHD

Some people with ADHD find starting tasks difficult, including tasks they understand or want to complete. Planning, attention, emotions, energy and the setting can all affect getting started. A difficult start does not by itself tell you someone’s ability or effort.

What is getting in the way?

Choose a barrier for a possible adjustment. Different strategies suit different people and days.

Where could a little support help?

Find a manageable starting point

One small action is enough to consider.

Make the first action concrete

“Write the report” could begin with “Open the document and add a heading.” “Tidy the room” could begin with “Put one item in its place.” Choose a first action that fits your circumstances.

You can stop, reduce the task or ask for help. A strategy that does not help is information about the support you need, not a personal failure.

If these difficulties regularly affect daily life, consider discussing individual support with your GP or ADHD clinician. This resource does not assess or diagnose ADHD.

My starting point plan

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One task I want to startWhat is making starting difficultMy smallest first physical actionWhat I need readySupport or an adjustment that could helpWhen I will pause and reviewWhat I notice after trying

Further information

NHS inform: managing the symptoms of ADHD