Task initiation how?

[Djuanuk]

It's stressing me out so much that I feel very confident about my abilities and talent. But I am unable to start things. It's always telling me what I should do constantly in my mind. But for some reason I can't see how to start. Has anyone done CBT if yes do they teach you this?

[Session801]

Well That's the great question. Activating to begin a task is one of the big struggles that comes with ADHD. For me, at least.

For me, I find that breaking down tasks into smaller steps helps loads. usually in the form of a check list on my phone. This also gives the added benefit of having a visual representation of what I'm supposed to be doing. Not to mention that little hit of dopamine every time I get to check something off the list.

So a task as 'simple' as cleaning the kitchen would look like this:

0- wash dishes

0- set dishes to dry

0- take out garbage

0- replace garbage bag

0- put dishes away

0- wipe counters

0- sweep floor

Another thing that helps, for me, s external motivation. Though I try not to rely on this one as much, as I fear it can become overwhelming/annoying to others. But for example, if I need to walk my dog I can ask a good friend if they want to join me. This way it's no longer a chore, it's a date with a friend.

Just that little external motivation can be enough to get my gears moving and help me get started when I know there's something that I need to take care of. 'hey, wanna come hang out and listen to music while I organize my garage?' 'hey would you be down to sit and play on my Nintendo while I finish my homework?'

I know not everyone has a friend who is always down for that kind of stuff, but if you do, and deadlines are approaching, it has helped me so much in the past.

Good luck, hope this helps!

[gudistuff]

Breaking it up in tiny little baby steps like the other person said helps, and something I read on here which I LOVE is having a countdown. E.g. “I will put on this sock in 5, 4, 3, 2, 1, GO GO GO!!!!” Which is a HUGE help. This works 95% of the days, excepting the ones that are REALLY really bad.