How to Get Started When You Don’t Feel Like It

We’ve all been there—staring at a blank page, a messy room, or a long to-do list, knowing we need to start but feeling stuck. Sure, it would be easier to move onto something like relaxing, watching TV, taking a nap, or surfing the web. Unfortunately, that’s not an efficient way to handle the situation. This is where task initiation, a key executive function skill, makes all the difference.

Task initiation is the ability to begin a task without unnecessary delay. It’s not about being motivated every moment. That would be an unachievable goal and we like to keep it realistic around here. Task initiation is about having the strategies to push past avoidance and take that first step. I think most of us would agree that once we get started on the task at hand, it generally turns out to be less awful than we expected. In most cases, we end up feeling productive and proud of what we accomplished. It’s just getting over that initial hurdle-getting started.

When task initiation is weak, procrastination takes over. People may delay starting until the last minute, leading to stress, rushed work, and missed opportunities. The task often feels bigger the longer it’s put off, making it even harder to begin. These are the moments we look at the situation and think we should have started sooner and now there’s no possible way to get it all done in time. These types of thoughts have potential to lead us into feeling like we’ve failed, when in reality, we just needed a framework to get started.

Strategies to build task initiation include:

• Breaking tasks into micro-steps: instead of “clean the house,” start with “pick up three items.”
• Using timers: committing to work for just 10 minutes often helps momentum build.
• Creating accountability: checking in with a friend, coworker, or therapist can help keep progress moving.
• Removing barriers: prepping supplies in advance or clearing distractions makes starting easier.

In speech therapy, clients often learn that the hardest part is not the work itself—it’s the start. Once they get moving, they build confidence and realize they’re more capable than they thought.

The benefits of strong task initiation go beyond productivity. It reduces stress, builds self-trust, and creates a sense of accomplishment that motivates future action.

Remember: progress starts with a single step. The sooner you take it, the easier the path becomes.