Current ADHD Coaching’s Favorite Resources: Part 2

Separate Decisions from Task Initiation: A Game-Changer for Productivity

Do you ever find yourself stuck in a cycle of planning but never quite getting to the doing? You're not alone, and there's a strategy that can help: separating decisions from task initiation. This method is especially beneficial for those of us with ADHD, where the imbalance of dopamine and norepinephrine means our motivation operates differently. By breaking down tasks into distinct phases—like deciding on dinners, listing groceries, and then shopping—we can reduce overwhelm and increase follow-through.

Having a plan is crucial, but execution is the magic ingredient. Instead of waiting for motivation, which might never come, take a tiny step forward. If your brain resists, break the task down even further. This approach not only makes daunting tasks more manageable but also helps build momentum. Remember, action can spark motivation, and even the smallest step can lead to significant progress. So, next time you feel stuck, remember: separate your decisions from your actions, take that tiny first step, and watch your productivity soar!

Part II: Doing

Task Initiation and Decision making require a good bit of effort for us. Anytime you can separate them, you’ll increase the chance of following through. For example, one task might be deciding on 5 dinners and another task at a different time might be identifying what groceries I need for those dinners, and yet another would be to go to the store or place orders. (You may end up doing a few at the same time and that’s cool but you have a plan in place if you don’t)

Do it

Having a plan in place is the first step, but being able to execute the plan is just as important. 

ADHD involves an imbalance of the neurotransmitters (dopamine and norepinephrine) that are responsible for our motivation and reward system so we are not motivated by the same things a NT person is. We are motivated by things that are stimulating: urgent, interesting to us, or new/novel.

This is why I often teach action before motivation. Taking a tiny step to gain momentum will be more reliable for us than waiting for motivation to appear. If your brain resists a task, try breaking it down smaller and smaller until it feels doable. Take that first tiny action and notice how it feels. 

Absolute worst case, you’ve done some tiny thing instead of nothing at all but more likely, you’ll find that you have it if you take one more tiny step and who knows what might come after that! Another favorite thing I’ve heard about motivation is that it is Motive in Action.

If you feel particularly stuck on a task, work to get clear on why it’s important to you. “Because I have to or I’ll get fired” doesn’t count- try something like, completing this tedious report will open up some mental space to actually enjoy my evening AND I’ll be showing up as reliable and that’s who I want to be…