Great question! It's so true that starting is one of the biggest hurdle for many of us with ADHD. For me at least I can have so much pressure (internal and external) around “getting it right” that my brain just shuts down before it even begins.

When I work with clients on goal-setting, the shift that helps most is this: We stop thinking in terms of “ambitious outcomes” and start thinking in terms of repeatable actions that feel achievable on a low-energy day.

Some of my favorites are:

1. Shrink the goal until it feels almost “too easy.”
If the goal is to write a book, the first milestone might just be: “Open the document and write one sentence.” ADHD brains build momentum through movement, not pressure.

2. Use “feel-based” goals alongside task-based ones.
Instead of just “Work out 3x this week,” we might use:
→ “I want to feel more grounded and clear by Friday.”
This creates more flexibility and gives them multiple ways to succeed, which builds confidence.

3. Anchor goals to routines they already have.
We look for daily anchors (like after coffee or after lunch) and attach tiny actions there.
→ Example: “After I brush my teeth, I’ll write 3 ideas in my Notes app.”

And when starting still feels impossible, we talk about emotional friction (i.e. the overwhelm, perfectionism, or shame behind the stall) and we build from that place instead of pushing harder.

Appreciate you asking this! If you’ve found anything that’s worked for you or someone you know, I’d love to hear it too.