Have you ever stared at your to-do list as if it were an unsolvable puzzle? You know exactly what needs to be done, but your brain just refuses to cooperate. Whether it’s the laundry piling up, the email you’ve been dodging, or a passion project you’ve promised yourself you’d tackle someday, it feels like you’re stuck in quicksand. What if I told you there’s a simple hack to break through that mental block—a method that can help you not only start but finish any task, even when your brain says “not today”?
In this post, we’ll explore a technique designed for ADHD brains that transforms your task paralysis into momentum and hyperfocus. And the best part? It’s much easier than you might think.
Why Starting is the Hardest Part
For those of us with ADHD, getting started is often the most difficult hurdle. It’s like staring at a mountain of laundry and waiting for it to magically fold itself. Once we begin, however, things can quickly shift into hyperfocus mode, where we lose track of time and make significant progress. But how do we reach that state?
The answer lies in what I like to call an entry point. Think of this as a mental hack—a small, simple action that tricks your brain into overcoming its initial resistance. By creating an entry point, you spark a tiny burst of dopamine that signals to your brain, “Hey, we’re doing something!” Like jump-starting a car, this small action gives you the momentum to keep going.
Finding Your Entry Point: The Key to Overcoming Task Paralysis
An entry point should be so small that it feels impossible to refuse. It’s like trying to eat just one potato chip—you’re going to finish the whole bag. The goal here is to make starting inevitable by setting the bar so low that it’s laughably easy.
For example, let’s say you’ve been avoiding answering emails. Instead of tackling the entire inbox, your entry point could be as simple as opening your inbox and reading one email—no pressure to reply, just read it. Often, that tiny action snowballs, and before you know it, you’re responding to emails left and right. The act of starting is what helps you gain momentum, turning what was once daunting into something manageable.
The Power of Momentum
Once you’ve completed your entry point, your brain is now in motion, and this is where the magic of momentum comes into play. There’s a psychological principle called the Zeigarnik Effect, which states that our brains dislike leaving things unfinished. Once you start a task, your mind naturally wants to continue until it’s complete.
So, the trick is to get that initial spark—whether it’s picking up one item of dirty laundry or writing just one sentence in a blank document. After that, momentum will carry you forward.
ADHD and All-Or-Nothing Thinking
One of the biggest challenges for people with ADHD is overcoming the all-or-nothing mindset. We often feel like we’re either at zero or 100, with no middle ground. This is why finding your entry point is so powerful. By lowering the bar to just starting, you’re bypassing that perfectionist urge and allowing yourself to make progress, no matter how small.
For example, when I need to sit down and film videos, I break the task into small steps. First, I set up the camera, then the lighting, and then I tell myself I’ll film one video. Once I’ve done that, I often find myself filming two or three more videos without even realizing it. The entry point of setting up the camera is what breaks through that initial mental block.
Rewarding Yourself for Starting
Another vital part of this method is rewarding yourself for starting, not finishing. That’s right—you don’t need to complete a task to celebrate. The moment you’ve begun, give yourself a pat on the back or take a quick break to scroll through social media. This positive reinforcement creates a connection between starting and feeling good, making it more likely that you’ll want to begin tasks in the future.
The Two-Minute Rule
Still struggling to get started? Try the two-minute rule. Commit to working on your entry point for just two minutes. If after two minutes you still feel stuck, give yourself permission to stop. But more often than not, you’ll find that once you’ve started, two minutes turns into five, which turns into 30, and before you know it, you’re in the zone.
Visual Reminders: Sticky Notes for the Win
Finally, don’t underestimate the power of visual reminders. I use sticky notes everywhere to remind myself of my next entry point. For an ADHD brain, out of sight really does mean out of mind, so having those visual cues can be a game changer.
Your Task: What’s Your Entry Point?
Now that you know the secret to overcoming ADHD task paralysis, what’s one small entry point you can create for the task you’ve been avoiding? It could be as simple as opening your laptop to start a report or putting on your gym shoes to go for a run. Once you find that entry point, you’re already halfway there.
Drop your entry point in the comments below—I’d love to hear how you plan to conquer your next big task!