Have you ever been faced with a deadline which causes you stress and dread? The task might be something that you’ve known about for a while, and it ends up being urgent, which results in you staying up all night to complete it. You may have done a lot of other more interesting tasks first, or you may have avoided thinking about it at all.
Some tasks are overwhelming – they seem huge and we don’t know where to start. Try chunking the task down into small stages and working out what the very first step might be. The more detailed the better. For example the first step might be to open a new document and name it; arrange to chat about the task with a friend or colleague; write a list of stages and prioritise them; or set a time to review the task and break it down.
You might find the RAN model helps. Can you (R) reward yourself for starting or completing the task? Some examples of rewards I have come across include tidying a space, having a sweet treat, going for a walk, buying a new item, or spending time with a friend or loved one.
Many people with ADHD find (A) accountability super helpful. Body doubling or flow sessions can help us by arranging a time to do the task alongside another person who wants to do a different task. There are many apps on the market with opportunities to work alongside a video or a fellow subscriber, but a real life study or work buddy can work just as well.
If (N) novelty works for you, a new approach or item might help task initiation. Lots of us love stationary, scented candles or shopping for gadgets, so a new ‘thing’ might help. Other ideas might include a work space refresh, or going into a different workspace for a short time, music or soundscapes like rainfall or forests.
Task initiation can be a real problem, and a source of shame and distress. And not all solutions will work all the time, but it’s worth trying a number of strategies. What are your favourite hints and tips?
