How to start a task without procrastinating? Task Initiation.

A guide to task initiation and why it can be so hard to get started.

“I’ll do it later…’

‘In a minute….’

‘I just need to …..’

Sound familiar? Whether it’s revising for an exam, starting a project or filing a tax return, getting started can be extremely difficult and feel like the hardest part. In fact, task initiation is one of the most frequently searched executive function skills online – so you’re not alone.

What is task initiation?

Put simply task initiation is the ability to start a task without procrastinating.  It’s not about being lazy or idle. Task initiation is one our executive function skills.

Why is task initiation so difficult?

But why do many of us struggle whilst others effortlessly glide through their to-do lists? All our brains are different, reasons might include

• Fear of failure or judgement – Worrying about the outcome, getting it wrong or being judged can stop you before you start.

• Perfectionism - You want it to be perfect; however, you don’t have enough time or resources to meet your high standards.

• Being overwhelmed – The task is too large, and you don’t know where to start.

• Low dopamine – Starting a new project or something which doesn’t excite you fails to give your brain the motivation boost. 

• Deflection - Choosing an activity which you prefer.

How can task initiation be developed?

These are a few practical strategies which will help you.

• Break the task down into manageable chunks. For instance, to create this blog I broke it into manageable chunks which were - 

  1. Researched the content

  2. Created the blog structure

  3. Identified the key blog headings

  4. Finally wrote each section for each heading.  

• Use technology- there are lots of apps including: Trello, Calender even Notes which can help you stay on track and act as a reminder by setting alarms.

• The 2-minute or 5-minute rule – start your tasks with a micro element which can be achieved in 2 or 5 minutes.  Or only work initially for that length of time.

• Use visual timers, flash cards or a Pomodoro timer and take regular breaks to avoid burn out. 

• Create a starter routine. e.g. listening to a specific play list or setting a timer.

• Use “If–Then” planning to reduce decision fatigue. Instead of vague plans like “I’ll do my work later,” try creating a specific cue and action pair, such as “If it’s 5:00 p.m., then I will start my work.”

• Reward yourself. You deserve it!

What is Executive Functioning?

According to Connections in Mind, executive functioning is:

An umbrella term to describe a set of cognitive processes that enable people to filter distractions, prioritise tasks, set and achieve goals and control impulses.

In a nutshell it’s our brain’s toolkit for staying organised, focussed and in control.  Task initiation is one of eleven core executive function skills. 

We see struggles with task initiation frequently; however, it is a skill and can be developed and improved through the use of strategies, plans and monitoring. Get in touch if this is an area you need support with.