Free · FOCUSED GUIDE

ADHD Task Initiation Field Guide

Getting started on things you know you need to do but can't make yourself start.

Task initiation failure is not laziness. It's a specific gap between intention and action. Twelve concrete bridges, named and ranked.

What's inside

Task initiation failure isn't laziness. It's a specific executive function deficit where the brain can't bridge the gap between intention and action. This guide maps that deficit and gives you 12 concrete entry techniques — not motivation tips.

  1. What task initiation failure actually is
  2. Why 'just start' is useless advice
  3. The first two minutes — what needs to happen
  4. Body doubling: why it works
  5. The 5-minute commitment
  6. Temptation bundling for ADHD
  7. Environment design for easier starting
  8. Time pressure as initiation aid
  9. The pre-task ritual
  10. Momentum maintenance after starting
  11. When none of these work: triage

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Who else this is for

IF YOU ARE THE ADHD ADULT
When you opened your planner Tuesday, wrote 'do laundry,' and by Thursday you're crying over a pile of socks because you didn't know where to start.
IF YOU ARE THE PARTNER OR PARENT
When you've left three sticky notes on the fridge about bills, and they still haven't been paid — you're not nagging, you're keeping the lights on.
IF YOU ARE THE COACH OR CLINICIAN
When a client says 'I know what to do,' then stares at their calendar for 45 minutes before shutting the laptop.
IF YOU ARE THE BOSS OR MANAGER
When they miss deadlines not because they're lazy — they freeze when the task has no clear starting point, and you're the only one who notices.

For when you come back.

I'm spiraling