Focus, starting, and ADHD

Do not save the treat for when the whole thing is finished. Put something small right after the awkward step: a coffee on the way back from the shop, a sit down once the taping is done.

A reward at the end of a three week project is not attached to anything you do on a Tuesday. Hang small ones off the steps instead, and choose things…

If it has been on the list a year and nothing has moved, consider that you may have already decided. Saying so costs a good deal less than carrying it for another year.

Some items really are waiting for a better month. Others are quietly settled and only the guilt is still going round. You are allowed to say that the…

Decide now what you get if this is done by Friday, and what it costs you if it is not. Tell someone, so it is on the record.

The trouble with most jobs is that nothing happens either way, at least not for weeks. A deal made in advance puts a real consequence next to it: the…

If you cannot say yes and cannot say no, look for the smaller version. Not the course, one module. Not every week, once a month.

All or nothing is often what makes a decision impossible, since neither end is honestly true for you. A reduced version can sit at the level where…

A decision that is barely tipped is still a decision. If one side is ahead by a hair, that is your answer, and you are allowed to take it.

Waiting to feel sure is what keeps people circling for months, because certainty about a genuinely close call is not coming. Most real decisions get…

Sometimes both roads carry a cost and neither will feel good. Accept that first, then choose, rather than searching for the option that comes without a sting.

A lot of long deliberation is really a search for the version that leaves nobody upset and nothing lost. When that version does not exist, the search…

An app can tell you what needs doing. It cannot make you want to do it. That gap is why the next one will disappoint you too.

Reminders, alarms and lists are genuinely good at the first job, so it is easy to assume a better one will finish the second. It will not, because…

Choosing the app, picking the colours, setting up the tags: that is the task avoiding you. It is interesting, it feels like preparation, and by bedtime nothing has been done.

New systems are enjoyable in a way the actual work never is, which is exactly why the evening goes that way. A useful test is whether anything on…

When something does not get written down, go back to that exact moment with curiosity rather than a telling off. What was in your hands, where were you, what did you tell yourself?

The useful information is all in the specifics: the request came in the corridor, the phone was in your other hand, you were already late. That is a…

We all keep a few small stories that let us take the easier option in the moment. Not lies to other people, just the ones we tell ourselves and half believe.

They are not a sign of a bad character. Everybody has a set, and what you have been through shapes which ones you specialise in. The reason to know…

You are allowed to decide not to write things down. What you cannot do is choose that and then be upset with yourself when you forget.

Straddling is the expensive bit: taking the easy option in the moment and the guilt afterwards. Pick one honestly. Either the note gets written, or…

Some tasks are avoided because nobody has said what they want. Not knowing what good looks like is its own reason to keep walking past something.

An unclear job asks you to do two things at once: work out what it is, then do it. On top of that sits the worry of getting it wrong in a way you…

An avoided task charges you rent even on the days nothing goes wrong. The low hum of hoping nobody asks is part of what it costs.

When we weigh up leaving something undone, we usually count only the visible consequences, the letter that might arrive or the person who might…

A task you dislike needs a time and a place, not a place on the list. Tuesday at ten, at the kitchen table, is a plan. Soon is not.

Left in open competition, the dull job loses to everything more urgent and everything more interesting, every single day, and that is not a fault in…

Put the thing you are avoiding early in the day. Anything you place late gets pushed out by whatever the day turns into.

Early has two advantages at once. It is less likely to be shunted, because the day has not yet piled up behind it, and if it does slip it only slips…

Email is the easiest place to hide. It answers back, it never runs out, and by five o'clock it feels like you worked.

What makes it such a good stand-in for real work is that the rewards come in small unpredictable bursts and almost none of it asks much of you. Your…

Turn a vague plan into an if-then: when I sit down after lunch, I will open the one file.

Deciding in advance exactly when and where you will start removes the moment of friction where you usually stall.

If you are helping someone get moving, start with the thing they mind about, even when you can see something else that needs it more. A goal a person picked for themselves is the only kind they will chase when you are not in the room.

Keep that first target small and specific enough to finish: one drawer, one email, the bag by the door on Tuesday. The thing you can see needs…

Look at what you are actually working for this week. If every item is there to stop someone being cross or something going wrong, you are running on avoidance, and it is exhausting.

Avoidance does get things done, but only at the last moment and only with dread attached, and it leaves behind nothing you wanted. Take one thing off…

Sorting a pile of receipts is not difficult. Sitting with how dull it is, that is the difficult part, and it helps to say so out loud.

Once you know boredom is the real demand, you stop trying to simplify a task that is already simple and start making the dullness bearable instead. A…