Why can't I start projects with ADHD?
Projects are too big and too vague. The ADHD brain can't feel the reward of a distant finish, so it stalls. The fix is to define the project as a series of first steps, each smaller than a task.
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Projects feel like one big blob
A project is many steps pretending to be one thing. 'Plan the birthday party' is actually find a venue, invite people, order food, decorate, and manage the schedule. The ADHD brain sees the blob and freezes.
Name the first step
Before you do anything, name the first step so specifically that a stranger could do it. For example, 'search for three venues within 10 minutes' or 'write down the guest list in five minutes'.
Make the first step smaller
If the first step feels hard, make it smaller. Open the document. Find one website. Write one sentence. The goal is movement, not completion.
Start with momentum, not quality
Your first draft does not need to be good. It needs to exist. Momentum is easier to build than quality. Quality comes in later passes.
Related questions
What if the project is huge?+
Slice it until the first step takes under 5 minutes.
Should I plan everything first?+
No — plan one step, do it, then plan the next.
How do I keep going?+
Stop after the first step and schedule the next.
Keep reading on this topic
More on executive dysfunction
The mechanics behind starting, switching and finishing everyday tasks.
ADHD paralysis
Why the freeze happens and how to break it in the moment.
Cleaning & chores
Dishes, laundry, mess shame — chores when your brain won't cooperate.