Task Initiation
ADHD task initiation checklist
When the task is clear but your body still will not start, reduce the entry cost before you demand more discipline.
Task initiation is often less about knowing what to do and more about making the first contact with the task feel possible. A useful checklist makes the start smaller, more visible, and less dependent on panic.
The three-point start check
Make the task physical
Put one object, tab, note, or file in front of you. The task needs a visible doorway, not just a thought.
Cut the first step in half
If "write the email" is too big, start with "open the draft" or "write the subject line." The first step only needs to create motion.
Remove one friction point
Charge the laptop, open the document, clear one small surface, or decide where the work will happen.
What to do when the task still feels blocked
Try adding support instead of adding shame. Use a timer, body doubling, a pre-written template, a checklist, or a "bad first pass" rule. Starting badly is often more useful than waiting to start perfectly.
The goal is not to finish everything from a cold start. The goal is to create a visible footprint that makes the second step easier to find.
Where to start in the series
If task initiation, procrastination, avoidance, or panic-driven work is the loudest pressure point, start with Book 2: Productivity Without the Panic.