Ep. 85 - Part 1: Touching the Task: An ADHD Strategy for Overcoming Task Avoidance (ft. the work of Dr. Russell Ramsay)

One of the biggest challenges for individuals with ADHD (and honestly, for many of us) is overcoming the initial resistance to task initiation.

In this episode, we’re diving into a simple yet powerful strategy called Touching the Task, developed by leading Adult ADHD expert, Dr. Russell Ramsay. This science-backed approach shifts the focus from thinking about starting to physically engaging with the task in small, tangible ways—making it easier to break through resistance and build momentum.

What You’ll Learn in This Episode:

• Why procrastination feels like an internal tug-of-war
• How Touching the Task helps bypass the “ugh” feeling of task resistance
• Practical ways to apply this strategy in everyday life
• How small physical actions can lead to bigger progress
• How Touching the Task helps you bypass the brain’s negotiation tactics and reinforces the habit of acting your way into doing what you want rather than thinking your way out of it.

Resources & Links

• Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions by Dr. Russell Ramsay (Book)
  
  
• Thinking through adult ADHD: Change your outlook and cope better with ADHD. Psychology Today. Ramsay, R. (2020, October 24). (Article)
  
  
• Procrastivity (a.k.a. sneaky avoidance) and adult ADHD coping: Part 1: Lessons learned that can help you turn procrastination against itself. Psychology Today. Ramsay, R. (2020, July 16). (Article)
   
• Procrastivity (or sneaky avoidance) and adult ADHD coping: Part 2: Coping tips for turning intentions into actions. Psychology Today. Ramsay, R. (2020, July 26). (Article)
  
  
• Why the ADHD Brain Chooses the Less Important Task -- and How CBT Improves Prioritization Skills. ADDitude Online. (Updated 2025, February 3) (Article)
   
• The Weekend University Podcast | Rethinking ADHD with Dr. Russell Ramsay (August 2022)
  
  
• The ADHD Experts Podcast by ADDitude | Ep. 501 - ADHD & Procrastivity - How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay (May 2024)

Next Episode: Sufficiency Mindset – The Missing Link to Task Completion
In the next episode, we’ll build on today’s strategy by exploring how adopting what Dr. Ramsay refers to as mindset of sufficiency can help you move forward—even when you feel like you don’t have enough time, energy, or motivation.

If this episode resonated with you, please take a moment to share it with someone who might find it helpful.

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