Can't get started: the first step and if-then plans
Why starting is so hard
In a preregistered study of 640 people, inattention was linked to procrastination via three routes: sensitivity to delayed rewards, low perceived task value and flexibly dropping goals (Netzer Turgeman & Pollak 2026). In line with this, people with ADHD discount later rewards more on average (Jackson & MacKillop 2016).
In plain terms: when the payoff is far away and the point is unclear, something else almost always wins.
What if-then plans do
In a large review of 94 tests, if-then plans had a medium-sized effect on reaching goals (d = 0.65; Gollwitzer & Sheeran 2006, general population). In children with ADHD they improved inhibition in a lab study (Gawrilow & Gollwitzer 2008). There's no study yet in adults with ADHD – it's a well-founded transfer.
What a good first step looks like
- Under two minutes: “open the file and type the heading” instead of “write the concept”.
- Concrete and physical: something your hands do, not something your head has to decide.
- As an if-then sentence: “When the block starts, I'll open the file and write five bullet points.”
- With a why: one sentence on why it matters (“groundwork for Thursday's meeting”) makes the value visible.
Kind rather than strict
People who forgive themselves for procrastinating tend to procrastinate less next time (Wohl, Pychyl & Bennett 2010, students). Being hard on yourself isn't the engine it's taken for.
How Klarnext handles it
Every task in Klarnext has a first step, and “Now” shows it as an if-then sentence – together with the why. If a block doesn't work out, the answer is “Not yet” and the plan adjusts. No red, no blame.
This article provides general information and does not replace medical, psychological or therapeutic advice.
Sources
- Netzer Turgeman Y, Pollak Y. What are you waiting for?! Roles of motivation, goal orientation, and emotion regulation in explaining the link between ADHD and procrastination. J Atten Disord. 2026;30:694–704. 10.1177/10870547251408120
- Jackson JNS, MacKillop J. Attention-deficit/hyperactivity disorder and monetary delay discounting: a meta-analysis of case-control studies. Biol Psychiatry Cogn Neurosci Neuroimaging. 2016;1:316–325. 10.1016/j.bpsc.2016.01.007
- Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: a meta-analysis. Adv Exp Soc Psychol. 2006;38:69–119. 10.1016/S0065-2601(06)38002-1
- Gawrilow C, Gollwitzer PM. Implementation intentions facilitate response inhibition in children with ADHD. Cogn Ther Res. 2008;32:261–280. 10.1007/s10608-007-9150-1
- Wohl MJA, Pychyl TA, Bennett SH. I forgive myself, now I can study. Pers Individ Dif. 2010;48:803–808. 10.1016/j.paid.2010.01.029