We had Gabe identified as ADHD early on; we had to so that we could get support in the classroom. It took me a while to realize that I needed to really learn what that meant so that I could get him the help he needed at home.
I didn’t understand all the nuances that come with ADHD. And I certainly wasn’t prepared for all the obstacles that were created because he masked all his other neurodivergent challenges (Autism, Dyslexia, Dysgraphia, Dyscalculia). I KNEW how smart he was, but school was a challenge and homework was a beatdown. I couldn’t understand why he wouldn’t just do the work – he knew how. Why did we have to sit for hours working through things that should have taken 30 minutes to complete. Why did I have to keep on top of him to get it done?
It was probably Gabe’s 4th grade year before I really started to figure out how to work with him to get stuff done – and it would be another 2 years before we identified his dyslexia, dysgraphia, and dyscalculia. But this is when I learned about task initiation.
Task initiation is the ability to start a task — not just knowing it needs to be done but actually beginning it. It’s a key part of executive functioning and involves overcoming the inertia between “I should” and “I’m doing it.”
For neurodivergent folks, especially those with ADHD, this isn’t laziness or procrastination. It’s a real neurological barrier that makes starting even the smallest task feel like climbing a mountain.
Why Is Task Initiation So Hard?
There’s a mix of reasons task initiation can be a major struggle:
- Overwhelm: Not knowing where to begin or feeling buried by details.
- Perfectionism: Feeling like you have to do it perfectly or not at all.
- Lack of structure: When there’s no clear external deadline or consequence, the urgency doesn’t register.
- Task aversion: If the task is boring, hard, or emotionally loaded, the brain just says “nope.”
- Working memory issues: You might forget what you were about to do even as you’re about to do it.
Task Initiation vs. Motivation: Not the Same Thing
So many times we focus on trying to provide sources of motivation to get them off the mark and moving on a task. But here’s the thing…and this is important… you don’t need to feel motivated to start.
Motivation is a feeling. Task initiation is a skill — one that can be learned and supported.
Think of motivation like the weather: nice when it shows up, but unreliable. Task initiation is like learning to dress for the weather no matter what — building systems, cues, and supports that help you get started even if you don’t feel like it.
ADHD & Task Initiation
For people with ADHD, the brain’s reward system works differently. Tasks that don’t bring immediate dopamine (aka the brain’s “yay!” chemical) can feel impossible to begin — even if they’re important.
Plus, the ADHD brain often needs external structure, visual cues, and accountability. Without those supports, it’s not uncommon to feel frozen or frustrated when trying to start something.
Some signs of task initiation difficulties:
- You know what needs to be done but can’t bring yourself to do it.
- You “prepare” for a task (researching, organizing), but never actually start it.
- You wait for a last-minute adrenaline rush to begin — and then crash after.
- You feel guilty or ashamed, which makes it even harder to start next time.
But here’s the thing…there is nothing to feel guilty or ashamed about. It is how your brain is wired. But that doesn’t mean that you don’t have to do things if you aren’t feeling it. You have got to put systems into place to help you learn this skill. We all have projects or tasks that we would rather not do, but they still have to get done.
Check out our Tips List for easy ways to get started!
Final Thoughts
If task initiation is hard for you, you’re not broken — your brain just operates differently. And with the right tools, support, and understanding, you can find ways to get started, stay on track, and do amazing things on your terms.
Until next time…
Jill
English