Executive Functioning: Task Initiation

What is it?

Task initiation is the ability to start a task without procrastination. It is more than being to lazy to do something or wanting to do something, it’s about taking the first step to complete a task. This could be due to many reasons. The task may feel huge to the individual, the task may be unclear, the individual may not understand what the point of the task is, or the task could just be boring to the individual. Taking the first step to start a task is often the hardest part for individuals with ADHD.

Task initiation is related to three of the areas we’ve already covered; working memory, planning, and impulse control. Remembering the steps to complete the task in a logical order. And having the ability to control ones impulses to stay on the task at hand.

As I discussed earlier individuals with ADHD may not know where to start a task, making it feel more intimidating than it is. The task may feel too big to all do at once causing the individuals brain to freeze and not know where to start. The brain may not recognize the task as urgent and put it off until the brain recognizes it, making the individual feel “ready” to begin the task.

Task initiation can come up for individuals in many different areas. It could be something as seemingly simple as making the bed in the morning, it could be a student starting their math homework, it could be starting a new house project, or writing a super cool ADHD blog. And some tasks may be easy for individuals to start, especially if it is a task one may enjoy. It’s all about how the individual views the task at hand.

Tools to try

Chunking: Breaking the task into small pieces

Timers: Set a 5 minute timer to work then take a 5 minute break then work again for 5 minutes. Repeat until the task in finished

Visual cues: Write all the steps that need to be completed on cards or sticky notes and remove them as the task gets completed

Body doubling: Have someone sit with you that needs to complete tasks too and work together but separate to complete your individual tasks

Launchpad: Do a small task that is similar to the big one you need to complete. Making it seem easier to complete the big one after you complete the small one