Starting…

It’s hard to start something new.

Whether you are just trying to start the laundry, a new project at work, or a blog for your counseling practice, it’s really hard. Even things you want to do and are interested in doing can be hard. Attention-Deficit, Hyperactivity Disorder (ADHD) does not make it any easier. As I worked over the last few weeks to build this website, I always knew I wanted to have a blog section to highlight current research and best practices to try and cut through the misinformation online. However, I have procrastinated creating this section because I knew it would require the most attention and focus from me. As someone with ADHD, it’s hard to do something even though I want to do it.

My intention with this blog is not to give advice, but to instead invoke self-reflection and critical thinking.  Bringing in evidenced-based research, current events, and daily struggles to the forefront of our minds. As you continue to read my blog, or anything you see online with social media, I hope you take into account how learning new information makes you feel. Yes, a very traditional statement from a therapist. Though, I really mean it. Does it make you question yourself, or the author of the information? Do you agree with it right away, and if so, what specifically do you agree with, or disagree with? Even with my blog here, I want you to find things you disagree with, and agree with. It means you're paying attention and making up your own mind. It can be very scary to do so; however, I encourage you to remove that judgement and embrace the newness. This by itself can be hard. If you have been a client with me before, you might have already heard my spiel on a non-judgmental stance. The idea that we look, with a neutral perspective, at what’s in front of us. Easier said than done, I know. However, once we can achieve this, working through our challenges will become that much easier. For me, I had to remove my own self-doubt around this blog. I started to think about it as a vehicle for information I was consuming and processing in my own way. I can’t think about it in terms of what you, the reader, will think or feel about my blog. That will only increase my anxiety.

My goal in my sessions with clients is to only work on skills I would feel comfortable doing when I'm in the thick of emotions. That’s why I know when I am anxious, sometimes taking a deep breath will not cut it! It couldn’t hurt, but sometimes we need to get creative in our strategies. It’s also worth noting that not every strategy works for every person.

So how did I start this blog?

Well, honestly, I finished every other aspect of this website but this page. This page was the only thing holding me back from publishing my website, despite me being most interested in this section. I scheduled a block in my calendar. I gave myself an hour to sit here and write this out with the intention of finishing a short blog post which will serve as my introduction. Though what this turned into was opening a conversation around task initiation and ADHD. How meta of me!

Task initiation, or the ability for one to start a task, whether it is small or big, is an executive functioning skill that can be hindered in individuals with neurodivergence. Think of kids in middle school struggling to start their book report, or adults having trouble doing the dishes. It’s not avoidance, it’s difficulty with task initiation. An article out of Stanford University included a good PDF on tips and tricks which can help you start tasks. I’ll include that here [1]; however, my go-to strategies are the “Start with Five” and “Body Doubling.”

Start With Five.

Start with five involves setting a timer and sitting down (or standing up) by your task for five minutes. If you are having trouble doing the laundry, locate your laundry pile and maybe collect some clothes around the pile for five minutes. You may find you are more likely to complete the task once you start it. Keep in mind this is only one strategy and may not work for every situation.

Body Doubling .

Body Doubling relies on the accountability measure. By having someone around you, it does not matter if they are doing the same task as you; they can create a sense of accountability. If you are trying to start a paper for your class, go sit in the library with others or ask a friend to sit with you on FaceTime while you work. Just try not to talk too much. Some research suggests body doubling works as it activates our mirror neurons, making it easier to stay on task [2]. i.e. seeing another person working reminds us to keep working when we get distracted.

These are two great skills we can discuss further in our sessions together. I do encourage you to look at the handout below from Stanford for other ideas.

My intention is to post a blog once a month covering a different topic. I hope you will come along with me as I begin this journey, and I look forward to working with you on yours.

I am currently accepting new clients, and you can request a free consultation call with me here.

Thanks for taking time to learn something for yourself. Have a great week!

Aleeza

“Room To Root and Rise”

References

[1]Standford University, Center for Teaching and Learning. https://ctl.stanford.edu/students/getting-started-tasks

[2]Attention Deficit Disorder Association, (2025) The ADHD Body Double: A Unique Tool For Getting Things Done. https://add.org/the-body-double/