Feeling stuck before you even start? Learn practical ways to take the first bite out of big, overwhelming tasks
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There's a saying: the way to eat an elephant is one bite at a time. You probably don't need advice on eating a gentle giant, but the saying is a useful metaphor for tackling overwhelming tasks. These are moments when you know you need to do something, but no matter how much you criticize yourself to get started, it feels impossible. This is a common struggle, whether you're managing ADHD, depression, or just a week when motivation hits snooze. For most of us, the issue isn't laziness or lack of willpower, but about activation, the ability to initiate a task or behavior. Starting can feel overwhelming because the task looks too big, too hard, or too unappealing. Our brain has systems that handle motivation, energy and reward to guide us towards desired goals, but these systems don’t always work smoothly. ADHD can make it hard to “turn intention into action” (Barkley 2025), while depression can drain the energy and drive needed to take the first step. In both cases the need is the same: figuring out how to take the first bite.
Start Small, Start Easy
The first bite isn’t the whole elephant. Starting can mean finding the tiniest entry point, so small that doing it seems too easy not to complete.
Want to clean your kitchen? Aim to wash one dish.
Need to read a whole chapter for school? Aim for 5 minutes of reading.
Remember that the goal isn’t to complete everything, but just to break the ice. Even if you stop right there, you’re one dish or 5 minutes closer than before (Centre for Clinical Interventions 2008). Even tiny actions like picking up a fork and knife can set the stage for the bites that follow. Over time, these small steps build momentum, making the next action easier to tackle.
Give Yourself a Reason To Start
Even after a tiny start, some tasks still feel bitter. If pushing harder doesn’t make it taste better, it’s time to "season the elephant": find ways to make the process enjoyable for your brain
Save a favorite podcast or audiobook for specific tasks.
Treat yourself with a snack only while completing the task.
Take before and after photos to see your progress visually.
I love listening to audiobooks while completing autopilot chores, like folding laundry. Suddenly, a task that would feel tedious becomes something I almost look forward to!
Remember: forcing yourself through a task can feel like punishment and make it harder to start. Adding a little flavor to the first bite makes starting more sustainable and likely.
Finishing your plate
Your elephant probably doesn’t fit on a single plate, but reach big task is just made up of many small bites. Starting doesn’t require heroic motivation; it's about lowering the barrier and giving yourself a reason to begin. Make the task fit you, instead of you fitting the task. With a little creativity and self-compassion, you'll move past the stuckness and make progress one bite at a time.
References:
https://www.additudemag.com/intention-deficit-disorder-adhd/?srsltid=AfmBOors0L3g7Nxd0qMl8vTzvd21bwyTUwNJG-ibkPpNeYpW7CWxCZVM&utm (Barkley 2025)
https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/Back-from-The-Bluez/Back-from-the-Bluez---02---Behavioural-Strategies.pdf?utm_source=chatgpt.com (Centre for Clinical Interventions 2008)
