Getting Started (Procrastination & Task Initiation)

audriechad

4 days ago

2 min read

Updated: 13 hours ago

Building Your Child's Toolkit

Getting Started (Procrastination & Task Initiation) | My Outlet

How our kids explain Getting Started:

Getting started means finding the first step and taking it, even when a task feels boring, big or a little scary. It's not about being lazy. Sometimes our brains just need a push to get going.

Why is it important?

Every child puts things off sometimes (and as adults, we often do the same things too!). We all avoid tasks that feel uncomfortable, difficult or intimidating. Avoiding them brings quick relief, but the stress grows as the deadline gets closer. Learning how to start gives children a way out of that cycle. They build trust and confidence in themselves that they can begin, keep going and finish, one small step at a time.

How does it help?

For many kids, getting started is the hardest part of any task. CADDAC lists "difficulty with starting and completing tasks" as a common executive functioning challenge for children with ADHD aged 7 to 17. When a task feels too big, kids can freeze. The Child Mind Institute calls this "ADHD paralysis": a feeling of being stuck that happens when trouble with time management, planning and task initiation all collide.

This is not a willpower problem. ADHD expert Dr. Thomas E. Brown explains that motivation in ADHD is driven by interest, and that this process is not under voluntary control. Research backs this up. A large review in Psychological Bulletin found that the strongest predictors of putting things off include how unpleasant a task feels, how far away the reward is, and how confident a person feels about doing it. That means we can help by making tasks smaller, more interesting and more doable.

When children learn starting strategies, they spend less time stuck and more time feeling capable. It also helps to let go of shame, since self-compassion makes it easier to get unstuck.

Build Getting-Started Skills at Home with Your Child!

Starting gets easier with practice. Try these strategies together during calm moments, then use them when a task feels heavy.

Activities to try:

Find the tiny first step. Ask, "What's the very first thing you need to do?" Open the book, find a pencil, write your name.
Chunk it. Break big jobs into small pieces and check each one off a list.
Beat the clock. Set a visual timer for 5 or 10 minutes and challenge them to work until it rings. Starting is often the hardest part.
Make it interesting. Add music, a race, a fun pen or a favourite spot to work in.
Body double. Sit nearby while they work. Having someone close can make it easier to begin.
First, then. "First, two math questions, then a dance break." Pair hard tasks with something they look forward to.
Celebrate starting. Notice and praise the moment they begin, not just when they finish.