Create the Win - ADHDifference

Start Small, Give Yourself More Time & Have Fun

For therapist Jennifer Noll Sparks, one of the biggest barriers to getting things done isn’t laziness, it’s the way we set ourselves up to start. Many ADHD adults don’t struggle with knowing what to do. They struggle with starting. The task feels too big, too unclear or too overwhelming.

And often, they’re paired with unrealistic expectations around time: I should be able to do this quickly. I should have started earlier. I don’t have enough time now. So the brain delays. Not because it doesn’t care but because it doesn’t engage.

“If it feels too big, your brain just won’t go there… you have to make it small enough that it feels doable.”

— Jennifer Noll Sparks, ADHDifference

The solution isn’t more pressure. It’s creating a starting point that feels achievable and giving yourself enough space to do it. Because small, achievable steps create wins. And wins create momentum.

Why It Works

ADHD is closely linked to challenges with task initiation and time perception. When a task feels too big, the brain perceives it as high effort. When it feels rushed or time-limited, it adds pressure. Together, these create the perfect conditions for avoidance.

This often shows up as procrastination, or “I’ll do it later” thinking, or feeling stuck despite wanting to act.

The key insight is this: The brain doesn’t respond to the importance of a task. It responds to how doable it feels right now. By making the task smaller and allowing more time, you reduce both effort and pressure, making it easier for the brain to engage. By gamifying a task, it makes it more fun and novel too, something that our ADHD brains respond to well.

When to Use It

This strategy is especially helpful when you notice:

putting off tasks you genuinely want to complete
feeling overwhelmed before you begin
waiting for the “right time” or a big block of time
avoiding tasks because you feel rushed
getting stuck in planning instead of action

These are often signs that the task is too big, too pressured, or both.

How to Practice It

Shrink the First Step
Instead of focusing on the full task, reduce it to something simple and approachable. For example:

“Write the report” → open the document
“Clean the house” → clear one surface
“Go for a run” → put your shoes on

The goal isn’t to complete the task. It’s to start.

Small steps create quick wins. And wins matter. They signal to the brain: This is doable. This is safe to continue. Over time, those small wins build confidence, momentum, and self-trust.
Give Yourself More Time
If you think a simple task should take around 5 minutes to complete, give yourself 10 minutes.
ADHD brains often resist tasks that feel rushed or pressured. Creating more spaciousness, even mentally, reduces that resistance.
Add a Layer of Fun
ADHD brains are far more likely to engage with tasks that feel novel, playful, or slightly challenging. Turn the task into a game:

set a timer and “race the clock”
see how much you can do in 5 minutes
add music and move while you work
create a small reward for getting started

It doesn’t need to be serious to be effective. Sometimes the fastest way to start is to make it a little more fun.

The Science Behind It

ADHD is associated with differences in executive functioning, particularly in task initiation, working memory, and effort regulation. These differences can make it harder to begin tasks that feel complex, unclear, or mentally demanding.

Research also shows that the brain evaluates tasks based on perceived effort and reward. When a task feels too effortful or too time-pressured, the brain is more likely to delay or avoid it.¹

By reducing the size of the task and removing time pressure, the perceived effort decreases, making it easier for the brain to engage. Once engagement begins, dopamine levels can increase, helping sustain attention and motivation.

Adding elements of novelty, challenge, or reward (as seen in gamification) can further increase motivation by activating the brain’s reward system. This can make tasks feel more engaging and easier to start, particularly for ADHD brains that are sensitive to stimulation and interest.²

This helps explain why small, achievable steps, combined with realistic expectations and a touch of novelty, can be one of the most effective ways to overcome procrastination in ADHD.

💬 Final Thought

If you’ve ever thought: “Why can’t I just start?” It may not be about discipline. It may be about how the task is set up. Maybe it is too big, too rushed, or too much.

Make it smaller. Give yourself more time. Create the win. Because once you begin, everything else becomes possible.

🎧 Listen to the full episode with Jennifer Noll Sparks (S2E51) here 🎧

REFERENCES

Kool, W. & Botvinick, M. (2018). Mental Labour
Hamari, J. Koivisto, J. Sarsa, H. (2014). Does Gamification Work? A Literature Review of Empirical Studies on Gamification