How to Get Started with ADHD: 3 Ways to Reduce Friction | ADHD Motivation | ADHD Productivity
A little over a year ago, my husband moved all of our workout equipment out to our garage.
Which at the time seemed like a great idea. Everything in one place. More room to move around while working out. We no longer had to look at exercise equipment in our family room. The elliptical trainer wasn’t hidden in a closet.
It all made sense.
But for some reason the idea of going to the garage, which is about 20 feet out my back door, seemed a bridge too far for my brain.
So I stopped my morning workouts.
And I don’t know about you, but once my brain decides something is too hard or far or will take too long, it is nearly impossible to get it on board.
Why Is It So Hard to Get Started with ADHD?
This resistance isn’t because we’re lazy or unmotivated.
What is likely happening is that what we are currently looking at as point A to point B is actually more like point A to point G.
Because “go work out” isn’t actually one step.
I have to get dressed, put on my shoes, grab my water, decide what workout I’m doing, go outside, go into the garage, and get everything set up.
An THEN I can work out.
So when I think “I’m going to go work out”, my brain sees all those steps at once and is like “no, thank you. That is way more than I’m willing to do right now.”
3 Ways to Reduce Friction and Get Started with ADHD
This brings us to my three strategies to help you reduce friction when you’re struggling to start. We begin by asking…
What is the next small step I can take?
You don’t have to think about the whole journey, just focus on what needs to be done next.
Doing the dishes starts with running the water to soak the pans.
Doing the laundry starts with bringing the hamper down to the laundry area.
Writing a podcast might start with opening the note where you keep your ideas.
Working on something bigger? Learn how to break down big, overwhelming projects into manageable steps.
If the whole project feels daunting, think about what the next thing you need to do along the path might be, rather than the entire task or project as one, overwhelming item on your to-do list.
And sometimes, once you get one or two of those small steps under your belt, you start feeling a sense of momentum and accomplishment. Suddenly, that next step doesn't feel quite so hard.
If thinking about the next small step isn’t working for you, think…
Can I change something to make it easier?
Rather than thinking about how you will get yourself to do something, think about how you might be able to make doing that thing easier.
This was the solution that worked for me and my morning workouts.
While I loved the idea of the garage gym, the idea of rolling out of bed and riding my bike in my pajamas was waaaay more appealing.
By reducing the barrier to entry, I was able to get my brain to buy in easier.
Think having your groceries delivered so you don’t avoid grocery shopping.
Putting your bills on autopay so you stop having to pay late fees.
Hanging as many of your clothes as possible because you absolutely HATE folding laundry.
And when making it easier still isn’t helping us get started, we can think…
What can I let go of?
Often, our ADHD perfectionism can cause us to resist starting because we don’t have the time, energy, or money to make it the perfect version we see in our heads.
So we continue to put things off until it can be perfect.
And in doing so, we make zero progress as opposed to some progress…just maybe not in the way we originally saw it happening.
I’ve mentioned the “Good, Better, Best” method a few times on this podcast but in case you haven’t heard of it, it is essentially looking at tasks or projects with a range of expectations versus the black and white thinking of perfectly done or not done at all.
Good would be that things are completed to the point where you can call the task or project done.
Better would be the good version but with maybe a bit of added flair so that’s it’s a bit more than basic.
And best would be that ideal version you originally envisioned.
All 3 versions mean you can call the task or project “complete”.
In many instances, you can even revisit the completed task or project in the future to add more, if time or energy allows.
But the important takeaway is that if you can’t get started because the best version is all you can see, is it possible to find a good version that seems easier to start and more accessible.
So the next time you find yourself struggling to start, ask yourself “how can I reduce the friction?”
Is there a small step I can take in the right direction?
Is there a way I can rethink my approach to make it easier?
Or is there a way I can shift my expectations so I can still make progress, even if it isn’t the way I originally saw things playing out?
Smaller. Easier. Good enough.
And if all of this still feels big and overwhelming, that’s what I’m here for. I’d love to chat with you about how to get your brain on board with your plans and dreams.
I know firsthand what it’s like to have so many ideas but no idea how to make them a reality. You can book your free, no obligation 15 minute clarity call with me to discuss your goals and business by clicking the button below.
