Finding It Hard to Get Things Done?
There are times when getting started on something, whether it’s an assignment, a big project, replying to messages, or tidying your space, can feel harder than expected.
You might want to do it and know it needs to get done, but still feel stuck or unsure where to begin. If that sounds familiar, you’re not alone.
Many teens and young adults experience challenges with executive functioning, which are the mental skills that help us plan, organise, focus, and follow through. When these skills are under pressure, everyday tasks can start to feel overwhelming or hard to manage.
At Learn for Life OT, we see this all the time. And we know that with the right strategies and supports, executive functioning skills can improve, making tasks feel more manageable.
Here are some simple, evidence-informed strategies you can try:
Pomodoro (Work in Short Bursts)
What it is:
Set a timer for a short work period (for example, 10–20 minutes), then take a short break.
Why it helps:
Big tasks can feel overwhelming. Short bursts make starting easier and help you experience success quickly. Once you start, your brain often keeps going longer than the timer.
Try this:
- Start with 5 minutes for younger teens, 10–20 minutes for young adults
- Use a visual timer or phone timer
- Celebrate finishing the timer, not just finishing the task
Snowballing (Keep the Momentum Going)
What it is:
Using natural momentum to complete another small task before switching into rest or play mode.
Why it helps:
Once you switch into “relax mode” (dinner, screens, games), it can be much harder to restart another task. Doing one more small job while already up and moving makes transitions easier and reduces the stress of starting again later.
Try this:
- When you get home from school, finish classes, or return from work, do one small task first, for example, unpack your bag, put away your lunchbox, or sort your notes, before sitting down
- After completing one small task, move to the next quick job
- Keep it light and achievable so it feels supportive, not overwhelming
Body Doubling (Doing Tasks Together)
What it is:
Working on tasks alongside someone else.
Why it helps:
Having someone present can increase accountability and improve focus and motivation.
Try this:
- Work on emails, projects, or assignments while someone else works on their tasks
- Friends, siblings, or classmates can work together quietly
- Quiet presence counts, no hovering needed
Chunking (Break Tasks into Bite-Sized Steps)
What it is:
Break big tasks into small, clear steps.
Why it helps:
Large tasks can feel impossible. Small steps make success feel reachable and reduce overwhelm.
Try this:
Instead of “clean your room,” try:
- Pick up clothes
- Put books on your shelf
- Make the bed
- You can even write or draw the steps or use sticky notes or apps
Externalising the Plan (Get It Out of Your Head)
What it is:
Use visuals to support memory and organisation, such as checklists, whiteboards, planners, or sticky notes.
Why it helps:
Holding everything in your head uses a lot of mental energy. Visual supports free up brain space for actually doing the task.
Try this:
- A simple after-school or after-class routine chart
- A checklist for packing your bag or backpack
- A whiteboard for today’s 3 priorities or things to do
Premack Principle (Pair Task with Something Enjoyable)
What it is:
Combine an enjoyable activity with a less-preferred task.
Why it helps:
Rewards increase motivation and make tasks feel less tedious.
Try this:
- Listen to music while tidying
- Have a favourite snack while doing homework or study
- Work in a comfy space you like
Energy Management (Use Your Energy Wisely)
What it is:
Schedule tasks when your energy and focus are highest. Notice when your focus is best and plan harder tasks for that window.
Why it helps:
Hard tasks feel easier when tackled at your peak times.
Try this:
- Do challenging homework or study in the afternoon if mornings feel slow
- Try finishing work at school, at the library, or during a free period before heading home
- Use short breaks or movement to recharge
Executive functioning isn’t something you “either have or don’t have.” It’s a set of skills that grows through practice, support, and positive experiences of success. Every small step you take is meaningful. Every strategy you try is building your confidence, independence, and self-belief.
You don’t have to do all of this at once. Choose one strategy or a couple of strategies to try this week. Notice what helps. Celebrate the effort, not just the outcome.
If you’re a teen or young adult wanting help with focus, motivation, homework routines, or managing daily tasks, Learn for Life can help. Together, we’ll find strategies that work with your strengths, not against them, and help you feel more capable, confident, and calm in your everyday world.