ADHD motivation difficulties: tips for getting started

Starting and completing tasks can be challenging if you are experiencing ADHD motivation problems. However, there are strategies that can help. This factsheet has tips for helping you focus, stay organised, and make it easier to begin tasks, so you can manage your time and get things done more easily.

In this factsheet, you will find information on getting started with tasks, staying on track, and managing your surroundings.

Read more on ADHD symptoms, getting an ADHD assessment, and ADHD treatment options.

How to get started when you’re experiencing ADHD motivation difficulties

ADHD can make it difficult to get started on tasks. Perhaps you have a tendency to procrastinate when you’re feeling overwhelmed or you can only get tasks done under the pressure that builds when the deadline is just around the corner.

Below are some strategies you can use to help avoid becoming overwhelmed and get started on high-priority tasks.

Make a plan

It can sometimes be hard to know how to start a task, especially when there are many parts to completing it. Take some time to write a brief plan (i.e., using bullet points) for how to tackle the task. For example, if the task is to clean your room, making a plan to first make your bed, then put away your clothes, then organise your books will help to break the task into smaller chunks, making it more achievable. You can cross off each step of the activity on your plan once it is completed.

Do it now

Avoid putting off tasks. Rather than putting off simple tasks that can be completed in under a couple of minutes, deal with them now. For example, this might mean returning that dreaded phone call immediately rather than allowing it to clutter up your ‘master to-do list’ for days or even weeks. There will be times when you may need to postpone certain tasks in order to focus on higher-priority commitments, but in general, it is a good idea to complete quick, simple tasks as soon as they come to your attention.

Do it for a minimum of 10 minutes

If you find it difficult to start a task, like writing a 10-page college assignment, try breaking it down into the smallest possible step, such as jotting down any ideas that come to mind. Spend ten minutes on this initial task, which feels more manageable than tackling the entire assignment. Set a timer to keep track of the time. No matter how much you have done, take a break after 10 minutes.

After ten minutes, ask yourself whether you are open to doing more of the larger task. If the barrier to starting has decreased, spend a little more time on it. If not, set it aside and return to it later, acknowledging that you’ve broken the cycle of procrastination and taken the first step.

It is really important to find a way to keep track of due dates as these often come up quickly. Consider getting a white board and making a note of the due dates of upcoming assignments. It can be helpful to write the due date as 1-2 weeks before it is actually due to give a little extra time if you are having trouble completing the task.

Learn to say no/set boundaries

Getting to know your priorities—your “non-negotiables” versus your “would-like-tos”—is essential for saying no to what matters less. Although you may hold yourself to high standards, human beings are not productivity machines.

In general, the demands of your workload or to-do list should not exceed your physical or mental capacities. Sometimes your workload might feel like more than you can handle, but ideally, this should only last for a short time. However, you are more likely to thrive when you respect their human limits and set boundaries to prevent overextending yourself.

For some of us, controlling our workload isn’t always easy. Factors like poverty, immigration status, or discrimination can force us to work multiple jobs or in low-paid positions with poor conditions. If you’re dealing with workloads that strain your physical and mental health due to these external factors, you might find our factsheets on burnout helpful. These factsheets address multiple aspects of the experience of burnout, including how society influences burnout and provide steps you can take to manage stress and prevent it.

While setting boundaries may be difficult at first, learning to say no to non-essential or lower-priority commitments, or those that do not align with your values, can help prevent overwhelm. Practising self-compassion is also important: if you don’t manage to do everything on your to-do list, that’s okay. Setting realistic goals and being kind to yourself can help keep your to-do lists manageable, reducing the mental barrier to starting important tasks.

How to stay on track with ADHD motivation difficulties

While many of us believe we are skilled at multitasking, the reality is that humans work most efficiently when focusing on one task at a time. Multi-tasking can feel even more difficult when experiencing ADHD motivation problems. Here are some ways to stay on track with a single task:

Use a ‘brain dump’

Use a “brain dump” to stay on track by capturing any random thoughts or big ideas that come to mind while working on a task. Write these thoughts on a post-it note or a sheet of paper, then return to your current task. This strategy helps you let go of stray thoughts and allows you to focus fully on the task at hand, knowing there is no risk of losing the idea.

Move around to regenerate motivation

Maintain your focus during critical times of the day by incorporating movement into your routine:

• Take regular breaks: Get your body moving to refresh your mind. Regular short breaks throughout the workday can improve concentration. Try to spend this time away from your desk or work setting
• Use a standing desk: Alternate between sitting and standing while working. This can be especially beneficial for remote workers
• Squeeze a stress ball: Allowing yourself to fidget can help relieve tension. This strategy may be especially helpful for those attending meetings online, where subtle movements like fidgeting or squeezing a stress ball won’t be visible on camera

Request it in written form

People with ADHD often have challenges with working memory, leading them to quickly forget information from meetings or conversations. The use of visual prompts such as wall charts, post-it notes, and physical checklists can help support memory and organisation.

You might also find it helpful to take note or write down key points during meetings. However, this strategy may not work for everyone. Effective note-taking can be difficult and distracting, making it harder to keep up with discussions and remember important details. Whenever possible, it can help to request written summaries of key points, action items, and task instructions after verbal discussions or meetings. These summaries should ideally use bullet points and simple language to clearly outline expectations, goals, and deadlines.

How to reduce ADHD motivation difficulties by managing your environment

Organising your environment and eliminating distractions can help reduce ADHD motivation problems.

Minimise paper clutter

If your work space is regularly cluttered with piles of papers, developing a filing system or switching to electronic ways of tracking information may help create more space and clear your mind. Below are some effective ways to organise your paper trail:

• Opt to go “paperless” with your bank so that you’re only receiving electronic statements
• Record important information electronically, except for a paper planner and a “brain dump” notepad. For sensitive data, like medical records, use password protection and ensure backups are stored securely
• If you prefer paper records, set up a simple colour-coded filing system using different coloured folders for different document types
• Deal with any mail or bills immediately—shred unwanted letters containing sensitive information, file important papers that you want to keep, and throw away any unimportant items.

 Manage ADHD motivation challenges by removing unnecessary distractions

Staying on task can be difficult when you are regularly distracted by background noises. Some distractions may be unavoidable, like the sound of people chatting when you work in an office. Having a quiet or “safe” space can be beneficial. Here, you can refocus after events you may find stressful, like unexpected interruptions or difficult workplace interactions.

Even in situations where you have less control over your surrounding environment, there are usually workarounds. You might, for example, wear a pair of noise cancelling headphones to work. If you struggle to refocus after someone interrupts you, consider getting a pair of headphones that go over your head. This sends a clear signal to others that you are in “do not disturb” or work mode for a period of time.

If you work from home, it can be helpful to separate spaces for working, sleep and entertainment (i.e., where you watch TV, play video games, or unwind in the evenings). If you have the space, setting up a fixed workspace which is quiet and tidy can go a long way towards ensuring that you stay on task.

However, if you’re living in a shared house, university accommodation, or don’t have a stable living arrangement, this might not be possible. Even without an ideal workspace, you can still reduce distractions by:

• Setting a clear goal or plan when you open the device (e.g., For the next 30 minutes, I will focus on doing X.)
• Rewarding yourself with short breaks or enjoyable activities upon completing tasks
• Scheduling planned distraction time between tasks to reduce the urge to interrupt yourself mid-task
• Positioning your desk so that it faces a blank wall to minimise distractions

For more support and information on common ADHD challenges, check out our articles on managing communication difficulties and time blindness.

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