“I Know What to Do, But I’m Not Doing It”: The ADHD Wall
Motivation comes after action. Start small, start messy, just start.
You know the task.
You understand the steps.
You might have even written a perfectly clear to do list.
And yet, you are still not doing it.
If you have ever thought, what is wrong with me?, this blog is for you.
That stuck, frozen, internally screaming feeling has a name. It is often called the activation gap. And it is one of the most frustrating parts of living with ADHD.
It is not laziness.
It is not a lack of care.
It is not a moral failure.
It is a neurological traffic jam between intention and action.
Let’s unpack what is really happening, and what actually helps.
What Is the Activation Gap?
The activation gap is the space between knowing and doing.
ADHD brains can:
Plan brilliantly
Visualise outcomes
Understand priorities
Care deeply
But when it comes to starting, the engine stalls.
This happens because ADHD affects task initiation, dopamine regulation, and executive function.
Your brain is not asking, “Is this important?”
It is asking, “Is this interesting, urgent, or emotionally safe enough to begin?”
If the answer is no, the wall goes up.
Why It Feels So Personal
The hardest part about the ADHD wall is not the task itself. It is the shame that follows.
You might think:
I should be able to do this
This is not even hard
Everyone else manages this
That internal narrative drains even more energy, which makes starting even harder.
The truth is, the wall is not about discipline. It is about activation energy.
Just like physics, some tasks require more energy to start than to continue.
What the ADHD Wall Looks Like in Real Life
| What You Experience | What Is Actually Happening |
|---|---|
| Staring at the screen but not starting | Task initiation system is offline |
| Cleaning everything except the important task | Avoiding emotional discomfort |
| Waiting until the last minute | Relying on urgency for dopamine |
| Feeling paralysed by simple admin | Overloaded executive function |
Once you see it this way, the wall becomes less mysterious.
It is not you being incapable.
It is your brain needing a different entry point.
Strategy One: Lower the Stakes
Instead of asking yourself to complete the task, ask yourself to touch the task.
Examples:
Open the document
Write one sentence
Put the laundry in the basket
Reply with a simple “Received, will respond properly later”
When the pressure drops, the wall often softens.
Strategy Two: Use Co Working or Body Doubling
Many ADHD brains activate faster in the presence of someone else.
You do not need them to help. You just need them there.
Book a short co working session
Join a virtual focus room
Ask a friend to sit on a video call while you start
Work with a VA who keeps you accountable
External presence creates internal momentum.
Strategy Three: Prime the Emotion First
Sometimes the task is not hard. The emotion around it is.
Before you start, ask:
What am I actually feeling about this?
Am I worried it will not be good enough?
Am I afraid of making a mistake?
Naming the emotion reduces its intensity.
You can also try:
Playing music that shifts your mood
Moving your body for two minutes
Changing rooms to reset your nervous system
Your brain needs safety before it can act.
Strategy Four: Shrink the Entry Point
The smaller the entry, the easier the start.
Instead of:
Finish the report
Try:
Open the report
Read the first paragraph
Highlight one section
Momentum builds from movement, not from pressure.
You Are Not Broken, You Are Unactivated
The ADHD wall is not a character flaw. It is a signal.
It is your brain saying,
This needs a different approach.
The goal is not to smash through the wall.
The goal is to find the door.
Ready to Reduce the Activation Gap in 2026?
If you are tired of knowing exactly what to do but still feeling stuck, you do not have to keep navigating it alone.
Our 2026 Goals & Planning Sessions are designed to help you:
Break goals into smaller activation steps
Identify where your walls show up
Build systems that reduce friction
Create structure that supports your brain
In one focused, supportive session, we help you move from stuck to starting.
If you want 2026 to feel clearer and more doable, book your session today and let us help you lower the wall, not climb it.
