How do you start a new project with ADHD?
Start a new project by writing one sentence describing the outcome, one first step, and one thing you will not do. ADHD project paralysis comes from boundless possibility. Constraints make the project startable.
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Too much possibility is paralyzing
A new project can go in a hundred directions. The ADHD brain wants to consider all of them, which means it starts none. The cure is deliberate constraints: deadline, scope, format, and what is out of bounds.
Write the outcome sentence
In one sentence, what will exist when this project is done? 'A finished essay with three sections.' 'A website with one page.' The outcome sentence defines the finish line so your brain can aim.
Name the first step and the anti-step
The first step should be small and physical: 'open a document and write the title'. The anti-step is what you will not do in this session: 'I will not research tools'. This prevents scope creep before the project starts.
Related questions
What if I have many ideas?+
Pick the one with the smallest first step and park the others in a list. You can return to them later.
Should I plan the whole project?+
Only plan the first few steps. Over-planning is a form of productive procrastination.
How do I keep momentum?+
End each session by writing the next first step. The next start is already decided.
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.
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Dishes, laundry, mess shame — chores when your brain won't cooperate.