– Techniques for People with ADHD to Get Started and Keep Going on Any Task –
How do we get started when we have a task we want to – or need to – complete? Well, the hardest part is getting started. Once we actually get started, it’s a lot easier to keep going.
But oh, my goodness! Getting started can really suck sometimes, can’t it!!
It’s a lot easier to get going when you “set the bar low” and here’s what I mean by that. The principle is to set small, very achievable goals, and chain them together, one after the other.
Why is “goal chaining” so effective?
First of all, it’s a lot easier to deal with feelings like dislike or boredom if we tell ourselves we only have to put up with it for a very limited amount of time.
Secondly, every time you achieve one of your small goals, your brain rewards you with a pleasant hit of dopamine. Not only does dopamine feel yummy, it is the neurochemical most responsible for motivation – making it a lot easier to keep going! And as an added benefit, dopamine regulates our motor movements making it easier and smoother to “do” anything! And it improves attention too! Dopamine ROCKS.
Ridiculously Simple Step Strategies!
I call the little “micro” goals in the goal chaining process, Ridiculously Simple Steps!
Because of our natural processing style – the unique way we make sense of the world – one of the following ways of thinking about Ridiculously Simple Step strategies may resonate more easily for you, and therefore it will be more likely that you’ll remember it and use it make your life easier. So here are several ways to think about using Ridiculously Simple Step strategies: