Micro-Wins for Macro-Results: How to Tackle Those “I Don’t Wannas” with ADHD

October is ADHD Awareness Month, and it’s the perfect time to dive deeper into strategies that work for adult ADHD brains like ours. This year I've given one of ADDA’s TADD Talks. (Think TED Talks but ADHD-friendly, short.)

If you want to hear my talk, or check out the whole series, you can sign up for free here!

Here are the upshot's from my talk (before you can listen to it, starting October 30th):

The "I Don't Wannas":

Ever sit down to work on something and feel an overwhelming wave of "I don't wanna"? Even the simplest tasks—like sending an email—can feel like a mountain to climb. It’s frustrating and exhausting, but there’s a way through: give yourself credit for every tiny step you take.

ADHD brains tend to struggle with mundane tasks, and that makes starting feel next to impossible. Add in any bad feelings or RSD, and it becomes brutal! (Is it later than you wanted to start? Do you worry the person on the other end would be judgey?) Why is it so hard??

Motivation and willpower are limited resources. And when they run low, the "I don’t wanna" feelings kick in. But there’s a simple, effective trick to keep moving forward: break the task into micro-steps and give yourself credit for each one.

What Are Micro-Steps?

Micro-steps are those tiny, often overlooked actions to start a task. With ADHD, even small steps—like opening an email app or finding the right document—can feel overwhelming.

Here’s a scenario: You have an oldish email to reply to, but the idea of drafting the response feels impossible. Instead of focusing on the big, daunting task (writing the whole email), break it down into micro-steps:

  • Sit at your desk. You did it!

  • Open your email app. Go you!

  • Find the right conversation thread? There you go!

  • Didn't turn away before you got there? Give yourself credit for every single time you wanted to, but didn't! (Even if you end up not finishing the thing.)

  • Start to read to find out how much work this will actually be? Amazing!

Each step is a win. Give yourself credit for moving forward—no matter how small the movement may feel.

Why This Works

When we acknowledge our small wins, we start refilling our motivation well. By giving yourself credit for the effort, even if it’s just getting started, you’re getting your brain to recognize progress. And that progress builds momentum. Or, at least keeps it from draining as fast for horrible tasks.

We’re used to feeling like we’re not doing enough or that we should have finished things already. But the truth is, we’re expending mental energy just by starting!

Sustainable Motivation

This isn’t just about getting through one task. By giving yourself credit for these micro-wins, you’re building sustainable motivation. Next time you face that dreaded task, it might not feel quite so impossible. And the more you practice acknowledging your progress, the less likely you are to burn out or get stuck in that “I don’t wanna” cycle.

Bottom line: Whether it’s sending an email, starting a project, or tackling something you’ve been putting off, the key is to celebrate each tiny win on the most daunting tasks. You’re doing the work, even when it feels small, and every step counts.

Have you tried something like this before? Did it work for you? Let me know!

-- Brittany

 
 

Here’s the tool I used, if you’d like to try it:

Get the Task Momentum Tallies

Keep up momentum by giving yourself credit for the hard, small steps!

    With our combined strength, we can end this destructive procrastination, and bring order to your life!

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