How to build motivation when starting feels like a mountain with ADHD?
If you have ADHD, starting tasks can feel like trying to climb a mountain. The thought of tackling something, whether it’s cleaning the kitchen or cooking dinner, can feel overwhelming from the start. This lack of motivation isn’t laziness; it’s a common challenge faced by those with ADHD due to difficulties in initiating tasks and managing executive function. According to NHS guidance on ADHD, people with ADHD often struggle with planning, organisation, and task initiation, making it hard to get started.
Why starting is so difficult with ADHD
ADHD affects executive functions like working memory, attention control, and task sequencing. When you look at a task, your brain may quickly become overwhelmed by its complexity, leading to an automatic response of avoidance. Research from the ADHD Evidence Project (2025) highlights that the ADHD brain struggles with task initiation. The first step often feels the hardest because it requires mental energy and focus, both of which can be in limited supply.
This difficulty is why you may feel stuck before even starting. The task feels too big, and the mental barriers to starting can feel insurmountable.
How executive function affects motivation
When you’re dealing with ADHD, it’s easy to get caught in a cycle of indecision. Tasks feel endless, and the idea of completing them may seem distant. The NICE ADHD guidelines (NG87) explain that ADHD can cause cognitive overload, making it hard to process or sequence the steps involved in a task. As a result, the motivation to start can vanish before you even begin.
The NHS ADHD Taskforce Report (2025) suggests using small, structured actions to help break through these mental blocks. Reducing the complexity of a task by starting small can help lower the perceived effort required and increase the likelihood of success.
Practical ways to spark motivation
Instead of thinking of the task as one big, overwhelming goal, break it into smaller, manageable actions. Try:
- Starting with just one small step, such as clearing one area or gathering ingredients
- Setting a timer for a short, focused burst of activity (e.g., five minutes of cleaning or prepping)
- Using visual reminders like a checklist or sticky note to mark simple, achievable tasks
- Pairing the task with something enjoyable like a favourite song or podcast to ease into the work
By using tools like visual cues and external support systems, you can increase motivation by making the task feel less daunting and more achievable. This approach aligns with coaching methods like those from Theara Change, which focuses on building sustainable routines that match your natural rhythms, helping to reduce the barriers to getting started.
A new approach to motivation
If starting feels like climbing a mountain, remember that ADHD brains thrive with external structure, clarity, and small steps. The key is not to pressure yourself to complete everything all at once but to take manageable actions that you can build on. By focusing on the first step and celebrating small wins, you can turn overwhelming tasks into achievable goals.
Takeaway
When starting feels overwhelming due to ADHD, the key is to break tasks into smaller, achievable actions. Use external cues, set realistic goals, and focus on the first step to build momentum without pressure. Over time, these small changes can help make starting tasks feel more manageable.
