Why “Simple” Tasks at Work Can Feel Impossible with ADHD, And What to Do About It
For professionals with ADHD, it’s not uncommon to feel stuck when faced with tasks that appear “simple” on the surface, like responding to an email, submitting a form, or updating a spreadsheet. Despite their apparent simplicity, these tasks can trigger significant mental and emotional resistance.
If this sounds familiar, know that you’re not alone, and that there are valid reasons for this experience. Let’s take a closer look.
Four Reasons “Simple” Tasks Might Be Exceptionally Difficult with ADHD:
Lack of a clear deadline or meaningful consequence
Without an external deadline or tangible impact, tasks can feel optional, even if they aren’t. The ADHD brain is driven by urgency, not just importance.The task is tedious or boring
Repetitive or low-stimulation tasks don’t engage the ADHD brain. If a task lacks novelty or interest, it’s easy to disconnect from it entirely.It doesn’t feel meaningful or aligned
If a task seems like busy work or doesn’t clearly move a project forward, motivation to complete it drops. The ADHD brain needs a clear “why.”You’re experiencing shame
Feelings of shame around procrastination or difficulty with follow-through often compound the problem. Internal narratives like “this shouldn’t be so hard” only increase emotional weight and delay action further.
Practical Strategies to Move Forward
Here are four strategies I regularly recommend to clients, and use myself, when it comes to getting unstuck with tasks that feel unnecessarily difficult:
1. Build in External Accountability
Ask a trusted friend, colleague, or coach to check in at a specific time. It doesn’t have to be a formal process, just knowing someone else is expecting a quick update can help create a sense of urgency and structure.
2. Try Body Doubling in an Engaging Environment
Body doubling, working in parallel with another person, can help sustain focus. This could mean co-working with a friend, heading to a local café, or even playing a familiar podcast or show in the background to create a sense of stimulation and presence.
3. Acknowledge the Mental Block, Then Reframe
If the task feels pointless or misaligned, give yourself space to name that:
“This feels pointless to me right now, and I still recognize that it’s part of my responsibility.”
You don’t need to force agreement or change your values at the moment. Complete the task, then consider whether systemic or structural changes are worth pursuing afterward.
4. Name the Shame, Out Loud
Shame thrives in silence. Whether it’s in a DM, with a therapist, or with someone you trust, verbalizing what you’re feeling helps reduce its intensity. You might say:
“I feel embarrassed that I haven’t started this.”
“This task feels small, but I’m overwhelmed by it.”
Naming the feeling won’t make it vanish, but it will make it more manageable.
You’re Not Alone, And You’re Not Broken
ADHD can create friction with tasks that others may complete without a second thought. That doesn’t mean you lack ability or discipline, it means your brain requires different supports and strategies. The more you understand your patterns, the more you can design systems that work for you.
💬 I'd love to hear from you, what strategies have helped you tackle these kinds of tasks? Feel free to share your thoughts or add your own tips.
