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Sources and references

  1. Barkley RA (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment
  2. Duhigg C (2012). The Power of Habit
  3. NICE guideline NG87

Frequently asked questions

What is task initiation and why is it hard with ADHD?

Task initiation is the executive function that switches the brain from planning mode into action mode. In ADHD, the activation signal between intention and execution is weaker, so even a clear plan may not start. Strategies like the 5-Minute Rule, Anchor Tasks, and Make It Visible bypass this by lowering the activation threshold.

What is the 5-Minute Rule?

The 5-Minute Rule is a task-initiation strategy: commit to working on the task for just five minutes, with permission to stop afterwards. This lowers the activation energy below the resistance threshold so the brain can start; momentum typically carries the work past five minutes.

What is habit stacking?

Habit stacking is attaching a new behaviour to an existing non-negotiable habit so the new behaviour inherits the existing habit's motivational pull. The new task sits immediately before or after the anchor, reducing the gap where procrastination can occur.