“Get going.”
“It’s not that hard.”
“You got this—just try it.”
“Get started.”
“You can do this.”
Ever feel like you’re always playing the role of cheerleader for your teen or young adult with unique learning needs? We all have times where it feels difficult to get started. But for teens and young adults who struggle with task initiation, the challenge can place a strain on parents, teachers, and caregivers as well, affecting their confidence in completing tasks. Chronic difficulty with task initiation can often be misunderstood as work avoidance, laziness, procrastination, or even defiance, which can further complicate efforts to provide support.
Click here to jump to the TL;DR summary.
What is Task Initiation?
Task initiation is our ability to initiate and independently start a task. It can include various skills, including generating ideas, solving problems, and responding to instructions without needing others’ support. It can include various skills, such as starting a homework assignment independently.
Task initiation is considered one of the core executive functioning skills and can be problematic for many children with ASD and attention-related diagnoses. Breaking down tasks into smaller steps can help develop a better understanding of how to complete them.
Teens and young adults with task initiation issues might:
- Need many reminders from adults to start a task.
- Delay chores and homework until they need to rush to finish on time.
- Frequently ask for help, even with simple tasks.
- Engage in challenging behavior to escape or avoid tasks.
Other executive functioning deficits may hinder a child’s ability to initiate tasks.
For more on how task initiation contributes to challenging behavior, check out the Life Skills Advocate articles: Executive Functioning Skills 101: The Basics of Task Initiation and 9 Task Initiation Goals to Teach Getting Started
Classroom environments can be modified with supports and strategies to help students overcome procrastination and performance barriers.
Understanding Executive Functioning Challenges
Executive functioning challenges can significantly impact an individual’s ability to initiate tasks, leading to difficulties with task initiation. Task initiation is a critical skill that enables individuals to start tasks and assignments, and it is essential for completing tasks and assignments efficiently. Executive functioning challenges can lead to difficulties with task initiation, including struggles with planning, organization, and self-regulation. For individuals with ADHD, hyposensitivity of dopamine neurons further complicates task initiation, making it harder to start tasks. Understanding these challenges is crucial for developing effective strategies to support task initiation. By recognizing the importance of executive functioning skills, individuals can better understand how to improve task initiation and overcome challenges. Effective support for task initiation can be achieved by providing consistent support, using visual schedules, and helping individuals develop problem-solving skills.
Developing Task Initiation Skills
Developing task initiation skills is essential for individuals to become independent and self-sufficient. Task initiation skills can be improved with practice and repetition, and it is crucial to provide individuals with the right strategies and support to help them overcome challenges. Teaching task initiation requires consistent support from parents and educators, who play a key role in guiding individuals through the process. One effective way to develop task initiation skills is to break down tasks into smaller, more manageable steps, making it easier to initiate and complete tasks. Additionally, using visual reminders and cues can help individuals stay on track and focused. Providing positive reinforcement and feedback can also motivate individuals to develop their task initiation skills. By teaching task initiation strategies, such as cognitive pairing and 5-minute goals, individuals can learn to overcome procrastination and initiate tasks more effectively. It is also important to help individuals understand the importance of task initiation and how it can impact their daily life, including completing homework, chores, and other assignments.
5 Task Initiation Tools For Your Teen or Young Adult
1. Try Behavior Contracting
Never underestimate the power of a good “if/then” statement. For many individuals that struggle with task initiation, getting started is less about the skill and more about motivation. By clearly outlining if the desired behavior occurs, then what positive consequence will come of it, many learners can more easily move past the barriers to task initiation. Behavior contracting is an evidence-based technique used in Applied Behavior Analysis and Cognitive Behavior Therapy to help with motivation.
Behavior contracts take the form of a written or verbal agreement between two parties that describe what will happen if your learner completes a specific task. They also include statements about steps to succeed with the goal, and a timeline to meet a goal.
You can help your learner first by setting up contracts with them. Outline what tasks are required and what the outcome will be if those tasks are finished. Over time, your teen or young adult will begin to associate the behavior contracts with a clear path to getting started and completing task. To see a sample written behavior contract, download the attached .pdf activity guide related to developing behavior contracts.
After developing behavior contracts together, work to help your child create and honor contracts with themselves (e.g., “If I finish 45 minutes of reading my chapter, then I can play 10 minutes of Candy Crush.”) This begins to work on the skill of , or understanding one’s own behaviors and how to make changes for the future.
2. The Warm-Up Routine
Does your learner have a favorite athlete or follow a sports team? One analogy we like to use when it comes to task initiation is the warm-up routine. High performing athletes and teams go through a specific routine before each big game. Many have a similar warm-up exercise at the start of practice sessions or workouts. Over time, our brains learn the warm-up is a cue that a work session is coming, and the transition to working gets easier.
Help your learner develop a warm-up routine before homework, school, or a morning routine to gear up for the day. Warm-ups can be as simple as listening to an upbeat song, watching a motivational video (see Pep Talk exercise below), or a few minutes of physical activity. The content of the warm-up only needs to be consistent to help with task initiation. This routine can be particularly helpful for starting homework or other academic tasks.
3. Countdowns and Timers
Of all the methods to help learners get started faster, perhaps the easiest to implement use countdowns and timers. Individuals with ASD, ADHD, and other unique learning needs respond well to timers. Some studies indicate that timers (especially visual timers like this one) work well because individuals with ASD have a greater need for predictability but have challenges predicting what comes next. Especially in situations where task initiation involves transitioning from a preferred activity to a non-preferred, timers can be helpful. Timers can also be used to set reminders for when to start and stop tasks.
4. Give a Pep Talk
As mentioned above, sometimes, all we need is a good pep talk to gear us up for a big project or challenging task. Celebrity pep talks have become a popular social media spotlight, each generating millions of views. But, what if your teen or young adult could give themselves a pep talk, right when he or she needed it the most?
In this activity, work with your learner to write an encouraging note or create a smartphone video pep talk they can use whenever it’s hard to get started. Talk with them about what’s helpful to hear during challenges with task initiation, especially when they are struggling to get started. Whenever your learner needs a boost, they’ve got a handy video or message waiting to fire them up to start the next task.
5. Make it Visual
We’ve written here before, but visual schedules and supports are among the most well-researched teaching strategies for individuals with unique needs like ASD and ADHD. When it comes to task initiation, as often as you can, incorporate visuals. Try out one of these strategies to help your teen or young adult better understand what’s ahead and move more efficiently from one task to another.
- Create a for homework or chores.
- Use a visual timer to help gauge when the next task needs to start.
- Show a photo or example of the finished product.
- Create a daily schedule with photos or symbols representing each activity.
- Use a visual signal to cue what task should be started next.
- Graph progress on the number of tasks completed or minutes it takes to get started.
- Use charts or graphs to track progress on the number of tasks completed or minutes it takes to get started.
Staying Focused and Organized
Staying focused and organized is critical for individuals to initiate and complete tasks. One way to achieve this is by minimizing distractions and eliminating multitasking while working. Coaches can teach individuals strategies to reduce distractions, such as taking frequent breaks and finding the right combination of environmental factors to encourage optimal focus. Using visual schedules and reminders can also help individuals stay organized and on track. Furthermore, helping individuals develop time management skills can enable them to prioritize tasks and manage their time more effectively. By providing individuals with the right tools and strategies, they can learn to stay focused and organized, leading to improved task initiation and completion. It is also essential to help individuals understand how to use technology, such as productivity apps and online planning tools, to support their task initiation and organization.
TL;DR Summary
Task initiation is the skill of starting tasks independently, which many teens and young adults with ADHD, ASD, or executive function challenges find difficult. Struggles with task initiation can look like procrastination, avoidance, or needing constant reminders.
5 Strategies to Improve Task Initiation:
- Behavior Contracts: Clearly outline tasks and rewards (“If I finish homework, then I get free time”).
- Warm-Up Routine: Create a simple pre-task ritual like a favorite song or short exercise.
- Countdowns & Timers: Use visual timers to signal when to start or stop tasks.
- Pep Talks: Help your teen create motivational messages or videos to boost confidence.
- Visual Supports: Make tasks clear using visual schedules, pictures, or checklists.
Encourage focus by minimizing distractions, breaking tasks into smaller steps, and using technology or apps for planning and organization. With patience and consistency, your teen can build stronger skills for starting and completing tasks independently.
Further Reading
- Executive Functioning Skills 101: The Basics of Task Initiation
- 9 Task Initiation Goals to Teach Getting Started
- Executive Functioning Skills By Age: Milestones to Look For
- How Teaching Executive Functioning Skills Can Reduce Challenging Behaviors
- Science Direct – Guide to Behavior Contracting
- Transition Time: Helping Individuals on the Autism Spectrum Move Successfully from One Activity to Another