What to Do When You’re Stuck: 8 Simple Strategies to Beat Task Paralysis

If you’ve ever found yourself staring at a to-do list and thinking, I just can’t start, you’re not alone.

In my work as an Executive Function coach, I meet many people who struggle with task initiation — the ability to start a task.

For most of us, it’s easy to start something fun or interesting. But when the task feels boring, overwhelming, or unclear, it’s a whole different story. That’s when we get stuck.

Here are 8 simple, brain-friendly strategies to help you get unstuck and finally get started.

1. Use the 2-Minute Rule

If a task will take two minutes or less, do it right now.

Answer that email, toss the laundry in, or put the dishes away. A tiny start builds momentum.

2. Set a Very Short Timer

Try working for five minutes — that’s it.

You might find that once you begin, it’s easier to keep going. And if not, give yourself permission to stop when the timer ends.

3. Start Small and Easy

Pick a quick, easy win first.

Crossing something off your list gives your brain a dopamine boost that can make bigger tasks feel more manageable.

4. Or Start With the Hard One (“Eat the Frog”)

Sometimes it helps to tackle the most dreaded task first.

Getting it out of the way can free up mental energy for the rest of your day.

5. Use a “Body Double”

Ask a friend, family member, or coworker to sit nearby while you work.

You don’t need their help — just their presence. Having another person around can help your brain stay engaged and focused.

6. Reward Yourself

Plan a small reward for when you finish — a walk, a snack, or a few minutes with a good book.

Incentives help your brain connect effort with positive outcomes.

7. Create Novelty

A little change can wake up your brain.

Use a new pen, work in a different room, or turn on background music. Novelty helps refresh motivation.

8. Break It Down Into Tiny Steps

If you’re still stuck, your first step is probably too big.

Try breaking it down into smaller, simpler chunks until one feels doable — then start there.

Why We Get Stuck

There are lots of reasons task initiation can feel impossible:

• The task seems too big or complicated.

• You’re not sure how to begin.

• You’re afraid of not doing it “right.”

• You’re just not interested.

Whatever the reason, remember: getting started is a skill — and you can build it with practice and the right strategies.

Be Kind to Yourself

Change doesn’t happen overnight.

Progress happens little by little, one small step (or one two-minute task) at a time.

Be patient with yourself, and celebrate every win — even the very tiny ones.

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Carrie Bonnett is a veteran teacher and Executive Function coach based in Bend, OR. Carrie works with students and families (and adults, too). Her coaching empowers students to thrive in life and in school, helps parents and teachers to better support their children, and guides adult to get on top of all that life requires. In addition to coaching, she is also an adjunct instructor for early-career teachers at University of Portland in Oregon. For more information, visit www.carriebonnett.com