ADHD procrastination is frequently an executive function problem: the task feels vague, big, or emotionally loaded, so starting hurts. Willpower lectures do not fix unclear starts.
Shrink the first step until it is silly
Not “write report” but “open doc and title it.” Not “clean kitchen” but “put dishes in sink.” The goal is motion, not heroics.
Two minutes of action often unlocks twenty more, but only if the first step is obvious.
Externalize the task war
Brain dump everything competing for attention. Pick one Live item. Hide the rest in Backlog so they stop shouting.
When only one task is visible, starting is psychologically cheaper.
Use time, not mood
“Work when motivated” fails ADHD scheduling. “Work until timer ends” creates an external contract. Fifteen minutes is enough to beat initiation resistance.
Stop when the timer rings unless you choose to continue consciously.
Reduce environmental tax
Phone in another room, one tab, one app. CleanMyMind keeps capture, tasks, and timer together so you do not “just check” another tool mid-session.
Body doubling (a friend on video, or a coworking room) raises accountability without nagging.