How to Start When You Really Don’t feel Like It

Is there something you’ve been putting off?

A task that’s been quietly sitting in the background of your mind … following you around … occasionally popping up to remind you that it still exists?

Maybe it’s something big.

The garage or loft that needs sorting. The paperwork that’s become a mess. (I’m writing this knowing full well that I need to spend time sorting my own garage.)

Or maybe it’s not one big thing at all.

Maybe it’s the small everyday tasks like emails, admin and life maintenance. They’re not overwhelming in themselves but starting them feels like climbing Mount Everest.

So instead of taking action, you find yourself scrolling, tidying something unimportant or doing anything except the thing you’re meant to do.

And then comes the aftermath:

“I should have done that.”

“Why am I like this”

Cue the negative internal monologue and the emotions that go with it.

Why Starting Feels So Hard

Starting tasks isn’t just about willpower - it’s part of our executive function system.

Executive functions are the brain’s management processes that help us to do things like plan, prioritise, regulate attention and initiate tasks.

One of the key players here is dopamine.

Dopamine helps us with motivation and getting started. It helps the brain to give the “go” signal on a task.

So when dopamine is lower or when a task doesn’t feel immediately rewarding, starting can feel disproportionately hard.

This is especially relevant if:

• You find it much easier to start when there’s a deadline
• You work better when someone is waiting on you
• You struggle to begin tasks even when you want to do them

The Energy Problem

Starting is often the hardest part of any task because it requires the most energy.

Think about pushing off on a bicycle.

That first push on the pedal takes effort. But once you’re moving, momentum carries you forward.

The same is true for mental energy.

The initial push feels huge but once you’re in the task, it usually feels easier than you expected.

So the real question becomes: How do we make starting easier?

Helpful Strategies

You may have already tried things like:

• lowering the barrier to entry (e.g. “just open the file”)
• breaking larger tasks down into smaller clearly defined steps
• writing a to do-list and ticking things off for a small dopamine boost

These all help.

But there’s another strategy that often gets missed.

Movement Before Motivation

Instead of waiting to feel ready … start by moving.

Not thinking.

Not planning.

Not waiting for motivation to fall from the sky.

Moving.

Begin with simple, familiar actions

• Get out of bed
• Brush your teeth
• Get dressed
• Make a drink

These don’t require decision making or heaving thinking. But they do something powerful.

They create momentum.

Don’t Stop the Engine

Once you’ve started moving, try not to stop.

Because stopping is like turning the engine off.

And restarting takes effort.

But if you stay in motion, even with small simple actions, it becomes much easier to redirect that energy into the task you’ve been avoiding.

It’s the difference between launching a stationary rocket and adjusting the direction of one already in flight.

One requires ignition.

The other just requires steering.

Your Moment of Ignition

Think of starting like turning the key in a car.

The engine doesn’t start itself. You have to turn the key or push a button.

That moment of ignition gets everything moving.

Your ignition might be:

• Opening the laptop.
• Standing up and walking to the space
• Setting a 2-minute timer

The Key Shift

Action creates motivation not the other way around.

So start moving and let momentum help you with the rest.

Linda 

Linda Philips works with neurodivergent individuals and those supporting them, supporting emotional wellbeing, relationships and self-management skills. She offers individual sessions, runs a group for university students, contributes to autism assessments and provides training for businesses. If you’d like to work with Linda, you can contact her on [email protected] or book a clarity call here.