Why "Just Do It" Doesn't Work For ADHD

Nike is famous for their motto “just. do. it.” 

People love it! It's very appealing to think that it takes "just" one step to get the "thing" done, and that by trying hard you will be able to get started and complete the "thing".

I have a big problem with that slogan. Every time that I see it, I am reminded of all the times in my life when I have  tried so very hard to, "Just do it.” It very rarely worked. After fifteen or so years of failing, then trying harder, then failing again, never giving up...I was completely demoralized.

The problem is that the "Just do it" motto implies that:

• If you try hard enough, then you will succeed. (It is your fault for not trying hard enough)

• if you really wanted to do it, you would (therefore you must not really want to do it)

• There are no other steps to take before you can start the task.

For a long time, my inability to keep up with very simple tasks was a source of shame. Not anymore, because now I know that it has nothing to do with trying harder and everything to do with the way my brain is wired.

The ADHD Brain Works Differently

Most non-ADHD people can make themselves get started on boring tasks by thinking of the consequences of not doing the task. In other words, the more important the task is, the easier it is for them to start and complete, no matter how boring it is.

The ADHD brain works a little differently in that anticipating (relatively immediate) positive outcomes lowers the barrier to task initiation more than anticipating negative outcomes does. For us, the importance of the task (avoiding negative consequences) plays a relatively minor role in helping us to get started. 

In addition, boredom can be almost intolerable (and for some ADHDers, it is physically painful). This makes it doubly hard to get started on a task that we expect to be uninteresting.

Why Is Task Initiation Sometimes Easy?

Task initiation is easier when you think it is interesting. While making something interesting makes getting started easier for all brains, it works especially well for ADHD brains. I believe this is partly because not only does task importance not work very well, but boredom itself is a huge hurdle. However, when something is interesting, the ADHD brain has very few difficulties in getting started, and the results can be magical.

Wait, you say, "I get started on tasks I do not want to do all the time!".  I’m not talking about never being able to start a task or activity. There are plenty of times we can do that very easily.

Here are 8 reasons the tasks may have been easier to start before:

• You enjoyed the task.

• You believed the task would be uncomplicated.

• You had a clear understanding of the steps involved.

• You had the information and tools you needed.

• You expected the task to be complete when you finished working on it. (there were no more steps to take after it was done)

• You did not expect anything to stop you from finishing.

• You did not expect to be interrupted. (or you had a plan if you were)

• The task or activity was new or interesting.

What Tips Have Others Found Useful?

Here are 8 tips to consider the next time you have difficulty getting started on something:

• Gamify the task by racing the clock.

• Have someone else present to act as your body double.

• Make sure you are rested, fed, and not thirsty.

• Block off distractions. (physical and electronic)

• Work at a time of day that is a strong time for you. (this differs with different types of tasks)

• Play music that energizes and focuses you without being distracting.

• Use the Pomodoro timer technique of having short work sprints interrupted by short breaks. Make yourself get up and move around or go outside on each break. (this works because movement increases the flow of oxygen to the brain) 

• Smile a genuine smile that includes the eyes! (this a tip I read about for bicycling up steep hills - it works for me 😁)

Questions To Ask Yourself If It Is Hard To Get Started

The next time you are faced with a task that is very hard to start, ask yourself these 8 questions:

• Is it boring?

• Are you tired, hungry or thirsty?

• Have you been sitting still too long and need a break?

• Do you need some useful distractions (like music, podcasts, etc)?

• Do you need someone else in the room for company?

• Is your environment too distracting?

• Are you clear about the steps you need to take?

• Do you have what you need to get started and/or finish?

I hope reading this has helped you to better understand what ADHD brains do well at.  What works well for you when you are stuck?  Your answers will give you a menu of options to consider the next time you feel stuck.