How to Trick an ADHD Brain Into Starting Tasks It’s Avoiding
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How to Trick an ADHD Brain Into Starting Tasks It’s Avoiding
Starting can be the hardest part of any task for an ADHD brain. It’s not about laziness — it’s about brain wiring.
When a task feels boring, too big, or overwhelming, the ADHD brain struggles to engage.
The trick? Give it a reason to switch on.
Here are a few ADHD-friendly ways to get past the starting line:
1. The “Just One Thing” Rule
Instead of “I have to clean the whole kitchen,” tell yourself, “I’m just going to wash this one mug.”
The small action is less intimidating, and once you’ve started, your brain often decides to keep going.
2. Pair It With Something Enjoyable
Put on your favorite playlist, an interesting podcast, or a comforting TV show in the background.
By adding a positive sensory input, your brain has a reason to want to be there.
3. Make It a Game
Set a timer for 5–10 minutes and see how much you can get done before it dings.
You can also challenge yourself with “before and after” photos to see your progress — instant dopamine hit.
4. Change the Setting
Move to a different room, work at a coffee shop, or rearrange your desk.
A new environment can trick your brain into thinking it’s starting something fresh and interesting.
The Takeaway
ADHD brains aren’t motivated by “should.” They’re motivated by engagement.
When you lower the barrier to starting and make the first step inviting, you create the momentum that makes the rest possible.
