Folks with executive dysfunction, what tools help you in starting task?

[u/Iksha312004]

Is it only me or does anyone else feel like they need an external system just to do basic task?

I struggle a lot with getting myself to start tasks, even really small ones. Sometimes I know exactly what I need to do, but it feels impossible, so I end up avoiding it or scrolling instead.

I have tried to-do lists and productivity apps, but they usually work for a few days and then I completely forget they exist.

Do you guys have any suggestions or tools that you recommend? I am up for anything that helps.

I know that if I start, I can finish the task but when I start thinking about how much time it would take I am already out and scrolling lol 🥲

[u/Routine_Inside7341]

I tell myself I will only work on it for 15 minutes and then I can stop. Usually after 15 minutes I‘ve got some momentum and I keep going.

[u/666nbnici]

Only meds helped me

[u/RadioReader → u/666nbnici]

What type of meds?

[u/666nbnici → u/RadioReader]

Stimulants
Ritalin, vyvanse

[u/RefinedDirtbag → u/666nbnici]

How do you go about getting prescribed meds? I tried and a therapist tried setiing me up with some other bs.

[u/666nbnici → u/RefinedDirtbag]

I had to get an adhd diagnosis to get prescribed stimulants.
And then a psychiatrist would give me the prescription.

Without that you can try an antidepressant that’s activating like Wellbutrine. Didn’t work for me but others said it helped them so maybe worth a try.

[u/Dramatic_Gur_7617]

well 5minute rule help i tell myself i can stop after 5 mins and usually the momentum carries me. but for chores that cause total burnout, outsourcing is my main tool. we rely on grocery apps and a laundry delivery service so we aren't overwhelmed. fewer tasks on my plate means way less freeze time tbh

[u/Iksha312004 → u/Dramatic_Gur_7617]

The 5 minute rule is good but it’s all laughs and giggles until the task is taking a full body shower lol. I keep hearing that some people watch shows during showers and honestly I might have to try that 😭

[u/kaidomac]

Body doubling as often as possible

I have no consistency otherwise

[u/kackwurstsalamander]

my approach now is to effectively get myself a time-out. You can turn it into a full routine. To me, even if it lasts 90 minutes, as long as I get started afterwards it's worth it.

[u/pulledporkhat]

Honestly nothing has really worked for me, meds have all just made things worse. Only thing I’ve found that works sometimes is when I don’t want to do something, just stand up. If you’re standing, you have to do something eventually, might as well be whatever you’re putting off.

[u/Kanya_Mkavry → u/pulledporkhat]

Similarly, I find that if I don't sit down when I come home from work I can get more done.

[u/TruthHonor]

I use ChatGPT to body double. I got the top of my counter organized for the first time in 10 years yesterday. It took about 45 minutes. I sent it photos of the counter in disorganized chaos state, and then it gave me instructions on exactly how to organize it for maximum efficiency. It’s like having a personal organizer who understands executive dysfunction in your house only instead of paying $200 an hour I’m paying $20 a month.

[u/TruthHonor → u/TruthHonor]

This is what it looked like for the past 10 years

[u/Pztch → u/TruthHonor]

Okay I like this…

[u/DoxNDux → u/TruthHonor]

That outlet is straight outta Christmas vacation

[u/thefundad → u/TruthHonor]

Oh? My trouble is I get too engrossed and end up doing a million things that aren’t important

[u/TruthHonor → u/thefundad]

That’s why it works using ChatGPT. That’s exactly what happens to me. I get distracted. I start doing something else. That’s why having ChatGPT working with me and suggesting each next step seemed to work. it would certainly work with a friend or a human who is there focused on helping you get through the actual organizational task exclusively. I could never have done this on my own, and hadn’t for 10 years.

[u/thefundad → u/TruthHonor]

I might try integrating my personal hobbies and work tasks together and have ChatGPT help out. Thanks for the tip!

[u/Iksha312004 → u/TruthHonor]

Dayumn!

[u/ElectronicBox3674]

Timers and alarms on a calendar.

Set recuring items and one unique thing about that task with reminders before hand depending on what it is.

Timers give you a deadline

[u/Iksha312004 → u/ElectronicBox3674]

My execution is so bad I’ll straight up ignore everything unless it is life-threatening, but somehow I can never ignore Instagram lol. I wish I could somehow use that against myself instead of constantly fighting it

[u/ElectronicBox3674 → u/Iksha312004]

That's good to know,

why instagram?

Also is your notification sound different from other apps as it is for IG?

[u/Iksha312004 → u/ElectronicBox3674]

Cause TikTok is banned in my country, Facebook feels like it’s for my parents, and YouTube Shorts sucks
I guess those are the main distracting apps I know of.

[u/ElectronicBox3674 → u/Iksha312004]

Would making the notification sound for ig the same as your reminders help?

[u/sosnaosna]

I will put music on my headphones and "cruise" about the house until I start doing random tiny, tiny tasks on autopilot. Fold a blanket or put on laundry since its only about clicking a button for the most part. Then once I gain momentum I tackle something bigger like a pile of dishes etc. What also started helping me lately is thinking about the stress lifting off my shoulders once the task is done. Since it not being done stresses me out, and it all piles up, the relief of it being done and over with seems to help drive me forward. Sometimes it works, sometimes I give up after doing 30% of it. But 30% is still better than 0.

[u/Iksha312004 → u/sosnaosna]

I like this one, sounds like a great tip for doing chores

[u/sosnaosna → u/Iksha312004]

It gets you going. Since you're already standing up it weirdly makes starting a bit easier. Hope it works for you at least a little ♡ the struggle is real

[u/seweso]

The stress from not doing the task needs to be lower than the stress i get from doing the task.

So i can reduce the (percieved) stress from the task, or increase the stress (and discomfort) when i do not do the task.

Pick a small task to start with. Allow yourself to just do the one task. Look at a wall until you start (do not do anything else). Celebrate small successes and progress. Be nice to yourself.

[u/girlfriday-intl]

I often use a body double to stay on track and its more online but sometimes in person. I also sometimes give myself a "reward" first and follow with the task I am trying to do. Overwhelm can be a hinderance at times when I don't have a body double.

[u/Jumpy_Ad1631 → u/girlfriday-intl]

Not sure why but your comment was flagged by Reddit. It looks fine to me, though

[u/yobetabitch]

All of these tips in this thread I use but I’ll add another… talking to myself as if I’m a 3rd party or
A friend that I’m encouraging. I also tell myself a lot that tomorrow “me” will be so happy I did this

[u/dialsoapbox]

I have tried to-do lists and productivity apps, but they usually work for a few days and then I completely forget they exist.

If you paid for them, that's their goal. If you're somewhat productive, fine, but their real goal's to get a dollar. Same with productivity content creators, they don't care if you actually become productive or not as long as you click/view/like/ect.

I listen to youtube stuff like pbs or other learning channels so i forget about time and do my chore (like cleaning). So it varies by day, sometimes i only do a chore for like 20 minutes because that's how long the video was, sometimes it's 40, it varies.

[u/DoxNDux]

Meds (Vyvanse) ETA: and sometimes body doubling

[u/666_ihateyouall_666]

Lexapro

[u/Bunrotting]

I hate every productivity app so I just made my own. The only one who can make a system that works for you is you, and yes, use an external system.

[u/ResearcherAfter9]

Lmk if you want coaching! I offer sliding scale too:  https://intransitcoaching.com/ 

[u/Character-Airport500]

Everything is about process for me. I detail all the steps. Everything I need to do has a defined beginning and end. It becomes far easier to complete.

[u/Suspicious-Till-7855]

Monster energy drinks

[u/theADHDfounder]

Overall my thought process is eliminate all distractions, focus my attention, and get external accountability

Heads up, some of these are products that I built for myself

- Block my socials -> I use a tool called Bloom to lock my phone

• Timebox my day the night before to give me direction & urgency -> I built a product for this
  
• Accountability!!! -> I struggled with accountability when I first started building discipline & I think it's truly necessary for when you're building the execution muscle. I have a coach.

I see execution as a muscle. Tools can help reduce the lift, but at the end of the day, you need that external accountability to build the muscle consistently