Tackling Task Avoidance for high school and College students

Why It Happens and How to Handle It

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Task Avoidance is a common experience for people with ADHD.  For people who are unfamiliar with the concept, it is similar to writer’s block.  A person can have every intention to do a task, but they feel intense reluctance to actually do it.  

One of the reasons for this is that our brain is similar to a cell phone battery; when we do things we enjoy doing, our battery gets charged. When we do things we don’t enjoy doing, our battery gets used up.  People with ADHD tend to charge and drain their batteries much faster than people who do not have ADHD.  If we have a low charge already and we suddenly have a task that we know is going to take a lot of work to do, almost everyone, regardless of whether they have ADHD or not, is going to feel unenthusiastic about doing that task.

For high school and college students with ADHD, avoiding tasks can be a big challenge. Things that may seem easy to other people to do can feel impossible.  This kind of avoidance can lead to procrastination, stress, and feeling bad about yourself. But don’t worry—once you understand why task avoidance happens and learn some strategies to deal with it, you can start to take control. Let’s explore the reasons behind task avoidance and ways to overcome it.

Common aspects of Task Avoidance

Avoiding tasks doesn’t mean you’re lazy or don’t care—it’s often because of how your brain works when you have ADHD. Here are some common issues that go along with task avoidance:

1. Trouble with Planning

Planning and organizing tasks (aspects of executive functioning) can be harder for people with ADHD. If you don’t know where to start or how to break down a big task, it’s easy to feel stuck.

2. Feeling Overwhelmed

Big assignments or tasks with unclear instructions can feel overwhelming and confusing. Sometimes avoiding them feels easier than trying to figure them out.

3. Tasks That Feel Boring

The ADHD brain loves excitement and rewards. If a task feels dull or doesn’t offer quick results, it’s hard to stay motivated.

4. Fear of Messing Up

If you’re worried about doing something wrong or not perfectly, it can be scary to even start. This fear might come from past experiences where things didn’t go well.

5. Only Being Motivated by Interests

When you find something fun or interesting, you might dive in without hesitation. Unfortunately, school tasks often aren’t as exciting, and this makes them easier to avoid.

How to Stop Avoiding Tasks

Now for the good news: you can beat task avoidance by changing how you approach tasks. Here are some tips:

1. Break Tasks into Small Pieces

Big projects can feel overwhelming, but dividing them into smaller steps makes them less intimidating. Focus on finishing one small step at a time and give yourself a pat on the back when you do.

2. Make a To-Do List

Write down all your tasks and mark the ones that are most important. Apps or color coding can help you organize your list and plan what to do first.

3. Use Timed Work Sessions

Try working for a set time, like 25 minutes, then take a short break. This is called the Pomodoro Technique. Knowing a break is coming makes it easier to stay focused.

4. Add Some Fun

Turn boring tasks into something fun! Play music while you work, use colorful supplies, or challenge yourself to finish faster. Making tasks more exciting can help you stick with them.

5. Get Help from Others

Tell a friend, family member, or teacher what you’re working on and ask them to check in with you. Knowing someone is rooting for you can be extra motivating.

6. Treat Yourself

Reward yourself when you finish something, even if it’s small. Maybe you can have your favorite snack, watch a funny video, or do something you love after completing a task.

7. Be Kind to Yourself

Task avoidance often comes with feeling guilty or criticizing yourself. Instead, try reminding yourself of the things you’ve done well and how far you’ve come.

8. Accept that some tasks are just difficult

We all have things we have to do that we don’t like doing. Accepting that some activities are important and have long term benefits and doing them even though they are difficult is a mark of an adult mind. This isn’t to see that life should only be suffering, but accepting that some tasks are just going to be no fun and doing it anyway is a critical skill that will help you have a successful and fulfilling life.

When to Ask for Help

If avoiding tasks is making school really hard, it might be time to ask for extra support. Try talking to professional, such as a a counselor, teacher, professor, or other student support staff member who can help you find solutions that work for you.

Medication Options

Some people with ADHD use medication to help manage symptoms. If you think this might help, talk to your primary care doctor or other healthcare professional to learn more.

Focus on Progress, Not Perfection

Beating task avoidance takes time, and that’s okay! You’ll have days when things don’t go as planned, but every small step forward is something to celebrate. By learning what works for your ADHD brain, you can tackle tasks with more confidence and keep moving toward your goals.

Final Thoughts

If you have ADHD, avoiding tasks doesn’t mean you’re not capable—it just means you need to approach them differently. With the right tools, attitude, and help, you can turn even challenging tasks into manageable ones. Remember, progress is what matters most, so keep trying, learning, and growing!

David Nathan, MBA, PsyD, LP
I offer ADHD and ASD testing in St. Paul, MN. I would love to help you or a loved one if you are seeking an ADHD or ASD evaluation. For more information, please call me at (651) 337-3944 or fill out my contact form.

Disclaimer:

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local emergency number or the mental health crisis hotline listed in your local phone book. Use of this blog establishes your consent to the provisions of this disclaimer.