ADHD-Friendly Productivity: What to Do When You Can’t Start
⏰ Read Time: 7 Minutes
The Real Reason You Can’t Start That Task
(It’s Not Laziness)
TL;DR:
Task initiation struggles are often caused by low dopamine, brain overload, or unclear steps.
Use micro-productivity, gamification, and external structure to build momentum.
ADHD paralysis is not procrastination or laziness: it's executive dysfunction.
Why ADHD Entrepreneurs Stuggle to Start
Picture this: it’s Monday morning. You have a beautiful, well-planned week ahead of you. Coordinating your schedule and to-do list last Friday took you hours, but it was worth it because of all the fantastic work you’re getting done today.
Except... you’re not. You’re staring at a wall. Or you’re quelling the nasty voices in your head by furiously cleaning the kitchen. You know precisely what you should be doing. What you want to be doing. And yet, you’re just not.
And the ever-familiar shame spiral shows its ugly face yet again.
“Why can’t I just start?”
“Why am I like this??”
“Why can’t I just do the damn thing already?!”
It’s Not Procrastination, It’s Executive Dysfunction
As an ADHDer, this struggle is painfully common - as is the mental gymnastics we put ourselves through trying to combat it. But let me make one thing clear: this struggle is not because you’re lazy, disorganized, or a procrastinator:
It’s a real neurological block.
Often referred to as ADHD Paralysis, struggles with task initiation are a battle we’ll be fighting no matter how many stimulants and well-intentioned advice we take on.
So what the hell do we do about it?!
I’ve put together a helpful list to help you break through the mental fog and move forward quickly. These are the methods that my clients and I turn to again and again when we inevitably fall off track and need a push.
First, let’s talk about the source:
What Causes ADHD Paralysis?
Understanding your enemy makes it easier to fight, right? If the knowledged-obsessed female main characters of our favorite romantsy books taught us anything, it’s that (I’m looking at you, Violet Sorrengail 🐉).
Typically, executive function freeze is caused by one of three things:
🪫 Low Dopamine - Because what we have to do often involves a delayed release of dopamine, primarily at completion, the more immediate sources become unbearably appealing. It’s why you find yourself scrolling TikTok at 9 am instead of answering emails.
🧺 Brain Overload - with too many ideas swimming around in your head, it’s hard to choose what’s most important. This is akin to the “89 tabs open in my brain” feeling often described by ADHDers.
⁉️ Unclear Guidelines - when we don’t know how to do something, our brain resists getting started. Oftentimes, this looks like an entire project being listed as a to-do list item instead of a step to get started.
Executive Function Live & In Action
When you have the pressure of a boss checking up on you or *gasp* actual coworkers in the next cubicle, there’s some inherent motivation not to look like an idiot. But while entrepreneurship is a fantastic option for us, ADHD paralysis can be a daily occurrence.
Curious what that looks like?
Struggling to decide what to work on or which projects to execute on
Staring at a blank page, frustrated, unable to put a word down
Crying over your laptop overwhelmed everything that must be done ASAP
Endlessly researching and preparing instead of actually doing
Lucky for you, I’ve tested many methods to resolve this, and now you can benefit from my trial and error!
ADHD Productivity Hacks: How to Break The Freeze
If executive dysfunction is the poison, stuffing your pockets full of these tools will be your antidote:
Create External Structure that Works With Your Brain
While it’s great not having a boss, it does help to have some outside accountability. This works great for the overachieving type, those who always do the extra credit, sit in the front of the class, or simply need guidelines to be successful.
Here’s How to Create Accountability for ADHD Entrepreneurs:
→ Start your workday (or afternoon slump) with a body doubling session. I love FocusMate for this, and you get 3 free sessions a week!
→ Plan your project/focus time to happen in a coffee shop, Panera, or coworking space. (I combo this by scheduling a FocusMate, so I have to be sat down at Panera by a specific time)
→ Ask a fellow business owner to be your accountability partner. Meet biweekly and share goals with one another.
→ Hire a coach to help you set goals and keep you on track.
Micro-Dose Your To-Do List for Maximum Momentum
Momentum and motivation come from taking action... but sometimes, getting ourselves to start feels impossible! Try setting a 15-minute timer and telling yourself you only need to work that long. Often, you’ll find yourself in the zone and ready to keep going.
⭐️ Pro Tip: Use ChatGPT to break your to-do list into 15-minute tasks to micro-dose your entire day!
Try this ChatGPT prompt:
“Can you break this to-do list down into 15-minute steps? I have ADHD and struggle with starting when things feel too big. I have [X] minutes or hours available, and my energy level is [low/medium/high]. I need help figuring out where to start and how to keep it manageable.”
Use Gamification to Generate Dopamine and Get Things Done
Focused work will never provide an instant dopamine rush like playing a video game or eating McDonald’s does. But we can add novelty and excitement to our workday to increase the dopamine output.
Here’s How to get Dopamine from Your Workday:
🏆 Beat the clock: Estimate (or use AI to) how long a task will take. Set a timer and race to beat the clock. Anytime left is free to use for something fun!
🎲 Randomize your tasks: Make your to-do list, then use a random number generator to choose which item to work on next. (I literally did this today - writing this article was #5 😂)
🎮 Create a boss battle: Label your most difficult or dreaded task as a Boss Battle. Gather the resources you’ll need to win (fill your water, grab a cup of tea, put on your noise-canceling headphones, snag a snack, etc.), and plan a reward and break when it’s done. (Victory music is optional but hella encouraged 😉)
Forget the “Frog” & Let Interest Guide Your Productivity
I bet you’ve heard the term “eat the frog,” aka starting your day with the most dreaded, difficult task on your list. While that works sometimes, when you’re in the trenches, it only makes ADHD paralysis worse.
Instead of attempting to use brute force to get your brain focused on what you “should” be doing, allow yourself the luxury of doing what you WANT. The simple action of allowing yourself to pick and choose can let the rebellious kid in your head take a seat.
Finally, a Plan to Harness your Brilliance
Getting frozen ADHD paralysis doesn’t make you a piece of shit. It simply means your brain needs different inputs to function at its best. The world may not be set up to work to meet your needs (yet!) - but that’s precisely what you’re learning to do now.
You don’t need to push harder. You need better tools. You need a structure that leaves room for improvisation. A shame-free support system. And most of all, you need reminders that you are not alone in this.
Because when ADHDers are given the right conditions? We create magic.
So, try out the advice you learned today. Use a timer. Randomize your list. Pick the task that excites you. Let your workday be weird, joyful, and uniquely yours. Then, keep going.
If you need someone to believe in you, trust me when I say I already do. I’ll even put my money where my mouth is - use this link to schedule a free 45-minute coaching session.
⭐️ Click here to book your free 45-minute strategy session
