Understanding Initiation Challenges in ADHD
How to stop “procrastivity” and get things done!
Many of my ADHD clients share that there are certain tasks they struggle to get going on at home, school or work. They either avoid the task altogether or muddle through it making mistakes along the way.
When I start working with a client, I have them identify tasks that are easy to check off their daily list. Within these achievements, there are usually clues that can help with those less engaging tasks.
What is Initiation?
Initiation refers to our ability to begin a task or activity. In individuals with ADHD, it can be difficult to find the motivation and harness the energy to get going on a task. Initiation is a critical part of executive function. It is necessary to complete tasks.
The Science Behind Initiation Difficulties
Dopamine is a chemical in the brain that helps to regulate pleasure and attention. It can be lower in people with ADHD. Dopamine levels affect motivation and task initiation.
Procrastivity
"Procrastivity" is when we procrastinate boring tasks by using our activity levels to engage in more interesting tasks. When you know you need to file your income taxes but you are feeling the energy to purge your closet instead. You are productive…but for the things that are less important.
Strategies for Overcoming Initiation Challenges
Start Small: Pick 3 goals each day. Break big tasks into smaller tasks.
Use Timers: When creating your “to do” list for the day, add the time it will take to complete each goal.
Create Routines: Establishing regular schedules to build consistency. For example, create your daily “To Do” list in the morning while eating your breakfast.
Visual Aids: My biggest piece of advice to my clients is to step back from technology and go old school. Get yourself a wall calendar, notebook or weekly organizer. Top it off with some colourful pens, highlighters and stickers. Make it fun!
Accountability Partners: Finding support through friends or family. At Davis OT we offer “Body Doubling” sessions so you can boost your productivity. Our OTA, Sophie will point you in the right direction and keep you on track!
Find an OT: Occupational Therapists work with individuals to improve participation in their daily activites. OTs also are great at sparking engagement. This is especially useful for those with ADHD.
It’s important to understand the significance of initiation challenges in ADHD. It’s also important to share this information with your family and friends. This can lessen your own feelings of frustration, anxiety, self-worth and lost control.
Explore some of the strategies mentioned and share your experiences in the comments! You are unique and it's important to find the best fit. Seek support from an OT if you’re feeling overwhelmed.
