Task Initiation Hack

You know what you need to do but can't make yourself start

Steps

Pick the task you're avoiding and commit to doing it for just 2 minutes
Set a timer on your phone for 2 minutes. That's your only obligation
Remove one barrier: open the laptop, put on shoes, lay out the supplies
Once the 2 minutes pass, decide if you want to continue (most times you will)
Reward yourself after completing the task, even something small like a cup of tea

What you need

A phone timer and willingness to try the 2-minute rule

Why it works

ADHD brains struggle with task initiation because the dopamine reward system doesn't activate for 'boring but necessary' tasks. The 2-minute rule lowers the activation threshold so dramatically that the brain can start. Once started, momentum often carries you forward.

Age guidance

Designed for adults. Teens with ADHD can also benefit from this approach.

Real-world example

One parent committed to 2 minutes of tidying the kitchen. They set the timer, put away three things, and then found themselves doing the whole kitchen. The hardest part was always just starting — once they were moving, the task felt manageable.

Troubleshooting

If 2 minutes still feels impossible, try 30 seconds. Any start counts
Pair the dreaded task with something pleasant (music, a favourite drink)
If you genuinely can't start, your body might need rest. That's valid too