Why Can’t I Get Started? Tips to Motivate Your ADHD Brain
Have you ever found yourself staring at your to-do list, knowing exactly what needs to be done, but feeling completely unable to begin? That invisible wall between thinking and doing isn't laziness or lack of motivation—it's an executive function called initiation that is challenged and it's incredibly common for women with ADHD.
What is Initiation Executive Functioning?
Initiation is our brain's ability to activate and begin tasks. It's that spark that moves us from planning to action. For ADHD brains, this neural pathway often requires more energy and momentum to activate, making starting tasks feel like pushing a boulder uphill—even when we genuinely want to accomplish them.
The Neuroscience Behind Our Starting Struggles
Our prefrontal cortex—the brain's command center for executive functions—works differently in ADHD. Research shows that the neurotransmitters dopamine and norepinephrine, which help regulate motivation and attention, follow unique patterns in our brains.
When we face a non-stimulating task, our ADHD brains don't receive the same neurochemical signals that neurotypical brains do. This creates an "interest-based nervous system" rather than an "importance-based" one, making it harder to start tasks that don't provide immediate stimulation or reward.
Recognizing Initiation Challenges in Daily Life
• That doctor's appointment you've mentally rescheduled 17 times in your head
• The clean laundry that's become your bedroom's most permanent art installation
• The important email draft that's been aging like a fine wine in your drafts folder
• The mysterious force field between you and starting that project (despite having planned it to perfection)
Neuroaffirming Strategies That Actually Work
1. Body-First Activation
Your brain is essentially your body's most demanding roommate. When it won't cooperate, try:
• The "30-second wiggle" – just enough movement to trick your brain into wakefulness
• The "fake it till you make it" power pose
• The "just one lap around the couch" method
• The "nobody's watching" kitchen dance party
This physical activation works like rebooting your internal computer when it freezes.
2. The Five-Minute Promise
Make a deal with your brain: "Just five minutes, then we can reassess." It's like dating a task before committing to a relationship with it. Once momentum kicks in, you'll often find yourself saying, "Well, I might as well continue now."
3. External Accountability
Our ADHD brains love an audience:
• Body doubling: Because somehow folding laundry becomes possible when someone else is in the room
• The "I'll text you when I'm done" friend pact
• Apps that make adulting feel like a video game
• Timers that create just enough panic to be productive
4. Create Stimulating Entry Points
Make the first step as enticing as scrolling social media:
• Turn on music that makes you feel like the main character in your own productivity montage
• Use supplies so colorful they practically demand to be used
• Start with the task equivalent of eating dessert first
• Create a "productivity sandwich" with your favorite podcast as the bread
5. Visual Cues and Reminders
Strategic placement of visual breadcrumbs:
• Post-it notes that give you that "oh right, I was supposed to do that" moment
• The "trip over it until you deal with it" placement technique
• Phone alarms with messages from your more organized alter-ego
• Visual timers that make time feel less like an abstract concept
Embracing Your Brain's Unique Wiring
Your initiation challenges aren't character flaws—they're just your brain's particular operating system. Think of it less as a defect and more as having a custom-built computer that requires specific commands.
The real game-changer is shifting from "Why can't I just start like everyone else?" to "What's the secret password that gets MY brain moving?"
Your ADHD brain isn't broken—it's a limited edition model with special features. And with the right user manual, you can transform initiation from your daily nemesis into your secret superpower.
If you’re ready to join our F&F community with other ADHD women just like you, reach out today to get started!