Overcoming Task Paralysis and Motivation Struggles with ADHD
Instructions: Think about a task you've been putting off due to ADHD-related task paralysis or lack of
motivation. Fill in the blanks to visualize completing the task and its consequences.
1. The task I've been struggling to start is _______________________________.
2. When I imagine completing this task, I feel _______________________________.
3. One step I can take to get started is ___________________________________________.
4. If I don't complete this task, I imagine feeling _______________________________.
5. A strategy I can use to overcome procrastination is _______________________________.
6. Visualizing myself finishing this task, I see
_____________________________________________________________________________________
_____________________________________________________________________________________
7. When I break this task into smaller steps, the first step I'll take is
______________________________________________________________________.
8. Not completing this task could affect me by _____________________________________.
9. One positive outcome of completing this task is _____________________________________.
10. Thinking about the benefits of completing this task, I anticipate feeling
____________________________________________________________.
11. If I celebrate my progress along the way, I could reward myself by
_______________________________________________________.
12. When I envision myself overcoming obstacles while completing this task, I see myself
_____________________________________________________________________________________
_____________________________________________________________________________________
13. If I seek support or assistance with this task, I could reach out to
_______________________________________________________.
10. To stay focused while working on this task, I will ____________________________________.
11. If I complete this task, I'll feel _______________________________.
12. Reflecting on past successes, I remember
_____________________________________________________________________________________
_____________________________________________________________________________________
Remember, small steps lead to big accomplishments!
Overcoming Motivation Struggles
Instructions: Think about a task you've been putting off due to feeling stuck or a lack of motivation. Fill in
the blanks to visualize completing the task and its consequences.
1. The task I've been struggling to start is _______________________________.
2. When I imagine completing this task, I feel _______________________________.
3. One step I can take to get started is ___________________________________________________.
4. If I don't complete this task, I imagine feeling _______________________________.
5. A strategy I can use to overcome procrastination is _______________________________.
6. Visualizing myself finishing this task, I see
_____________________________________________________________________________________
_____________________________________________________________________________________
7. When I break this task into smaller steps, the first step I'll take is
______________________________________________________________________.
8. Not completing this task could affect me by _____________________________________.
9. One positive outcome of completing this task is _____________________________________.
10. Thinking about the benefits of completing this task, I anticipate feeling
____________________________________________________________.
11. If I celebrate my progress along the way, I could reward myself by
_______________________________________________________.
12. When I envision myself overcoming obstacles while completing this task, I see myself
_____________________________________________________________________________________
_____________________________________________________________________________________
13. If I seek support or assistance with this task, I could reach out to
_______________________________________________________.
10. To stay focused while working on this task, I will ____________________________________.
11. If I complete this task, I'll feel _______________________________.
12. Reflecting on past successes, I remember
_____________________________________________________________________________________
_____________________________________________________________________________________
Remember, small steps lead to big accomplishments!
