With ADHD, "just do it" might be one of the most frustrating pieces of advice we can hear. The truth is, starting is often the hardest part, especially when a task feels boring, overwhelming, or dreaded.
In my work, I often help clients explore how to begin in a way that works with their nervous system, not against it. Two of my favorite tools for beating procrastination are:
Eat the Frog
This strategy comes from a Marl Twain quote: the idea is that if you have to eat a frog, do it first thing in the morning.
Translation? Start with your most dreaded, energy-draining task in order to get it over with. For ADHD brains, this can be powerful because it clears mental clutter and frees up energy.
But it’s not about forcing yourself. Eating the frog works best when you intentionally plan for it; also when your energy aligns and you have the right support around you (think: music, body doubling, or a cozy environment).
Low Hanging Fruit
This approach is about doing something easy and within reach in order to build momentum. It's not about avoiding hard things, it's about priming your brain for action. The key difference between this and "procrastivity" (aka busy work to avoid discomfort) is intention.
For example, tidying your desk to ease into your day can be strategic. Deep-cleaning your closet instead of making a 5-minute phone call is probably procrastivity.
So... Which One Should You Use?
It depends. You might need to eat the frog one day, and grab low-hanging fruit the next. The important thing is to stay curious and experiment with what works for you.
Ask yourself:
- Why am I stuck?
- What kind of discomfort am I avoiding?
- What do I need right now to make this task easier and doable?
It's like getting in the pool when the water is a bit too cold. You can cannonball in or ease in gradually- both help you overcome inertia and get in that water.
Whether you're cannonballing into a task or easing in slowly, both methods can work. The common thread? You're tuning in to your needs and finding a way forward with strategy AND compassion.
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