ADHD Inertia: Why Getting Started Feels So Hard
If you live with ADHD, you’ll know that “just get started” is advice that rarely helps. People around you might not understand how something that looks so simple – sending an email, opening a textbook, making that phone call – can feel like moving a mountain. This is ADHD inertia. It isn’t laziness, and it isn’t a lack of care. It’s part of how the ADHD brain works.
Inertia is about transition. Moving from one state to another, from resting to working, from one task to the next, can be incredibly difficult. Once you’re in flow, you might even hyperfocus and forget to stop. But the starting line? That’s the tough part.
So, what can you do? First, notice it without judgment. “This is my brain, and it’s not about willpower.” Self-criticism only makes inertia heavier. From there, experiment with small shifts:
Make the first step tiny. Instead of “write the report,” start with “open a new document.” Lowering the bar makes it easier to cross the threshold.
Use time, not tasks. Set a timer for five minutes and give yourself permission to stop after that. Often, once you’ve started, momentum carries you forward.
Externalise the prompt. Put the book on your desk, set a phone reminder, or ask someone to check in with you. External cues help you bridge the gap.
Pair tasks with interest. Background music, a favourite coffee, or working alongside someone else can soften the friction of beginning.
What helps most is compassion. You’re not failing; you’re navigating a nervous system that works differently. And coaching can be a space to explore that – not by piling on more “shoulds,” but by discovering strategies that actually fit you.
If this sounds familiar, you’re not alone. Many people with ADHD find that once they understand their inertia and have tools to work with it, they feel lighter, more capable, and kinder to themselves.
If you’d like to explore your own patterns, and find ways through inertia that work for you, let’s have a conversation. Book a free discovery call today with Rachel or Simon.