How do you deal with task avoidance?

I usually plan my work and personal life down to every detail of every little task. I’m actually perceived by coworkers and friends as a very organized person and I have productivity systems for everything. However, when it’s time to actually DO the tasks I planned, I’m no longer interested in them and avoid them as much as possible. Then, I need to plan again with new deadlines because I obviously missed all of them. How do you deal with task avoidance?

adhdartist2023

4mo

I break the task down until I find the subtask that doesn't make my stomach hurt. Once I know that the job isn't as nasty as I've built it up to be (I think most tasks are horrifying) and get my foot in the door, I can finish it and invariably shake my head because it's something that took like 5 minutes to do. You could also try TEMPTATION BUNDLING. This is where you pair whatever your guilty pleasure is with the task you really don't want to do. Like doing the dishes while watching your favorite videos on your iPad, which is what I do. The trick is only to watch the videos or eat caramel popcorn when you're doing these icky tasks. I haul my iPad around and watch Nordic noir crime shows when I fold laundry or do dishes - only when I don't want to be doing them. I hope that helps!

4mo

I have no help to offer, I need to organize my closet but I’m on the app lol I am trying a reward system as if I was a child. If I organize the closet I get to do something fun afterwards as a reward👌🏻

notagain

4mo

I do the same thing. Plan, plan, plan. Never do, do, do. The list has become soooo long. Now I’m completely overwhelmed and fidgety and stuck all at the same time. So what I’m hearing from the group is to make a list of what HAS to be done today (laundry, dishes, shower, etc), carry the list around the house with me & cross them off as I complete them. And start with the ugliest one first! Okay. Cleaning the toilets is first! Haha!

jensneon

4mo

I deal with this also, but one thing that helps me is to write everything down on physical paper or a task list. I cross it off as I go, and that visual of it going away helps me so much. Someone also recommended on here to write tasks after you’ve done them and cross them off, and the feeling of that also gets me motivated to do more.

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