Holding You Back Most: Focus
Getting going, and staying with it once the newness wears off.
Your answers point to focus and motivation. Starting is hard when a task doesn't feel interesting, urgent or new, and once you do start, the pull of something more interesting is strong.
This isn't a willpower problem. Many brains, and ADHD brains especially, run on interest, novelty and urgency more than importance, so the trick is to borrow some of those for the tasks that matter.
Things to try
- Make it a race: set a timer for 10 minutes and see how far you get. Stopping after is allowed.
- Pair a dull task with something you enjoy, like a podcast for the washing up.
- Write the very first physical step, such as "open the laptop and find the email", not the whole task.
Unstuck, the iPhone app.
Unstuck's I'm stuck button turns a task you're avoiding into one tiny first step, with a 10-minute focus timer. Join the waiting list for the iPhone app.
See what's in the app →What's Holding You Back Most?
- Holding You Back Most: Structure
Too many steps and no clear order to do them in. - Holding You Back Most: Big Feelings
Big feelings get in the way of starting and keep you stuck. - Holding You Back Most: Low Energy
You're running on empty, so everything feels harder than it should.
This quiz is for reflection, not diagnosis. Only a qualified clinician can diagnose ADHD. In crisis? Call Samaritans on 116 123, text SHOUT to 85258, or call 999 in an emergency.