What's happening
ADHD and putting off a task can turn a twenty-minute job into a week of low-level dread. On Monday it's just the car insurance renewal. By Wednesday you've thought about it in the shower, on the bus and at two in the morning, and it's started to feel huge. What you're carrying around isn't the task itself. It's your guess at how bad it will be, and that guess only goes up the longer you leave it.
How to get moving
Grab a sticky note and write down how long you think the job will actually take. Be honest, even if your gut says "all afternoon". Then start the stopwatch on your phone, not a countdown timer, and leave it where you can see it. You're not racing anything. You're collecting proof of how long the job really takes.
Aim for a rough version first, not a finished one. Fill the form in pencil, write the email with [CHECK] wherever you're unsure of a detail, or pull everything out of the cupboard into one pile before you sort any of it. A messy first go is much easier to start than a tidy one, and fixing something rough is an easier job than facing a blank page.
Important tip
When you're done, stop the stopwatch and write the real time next to your guess. Keep these in one place, like the back page of a notebook or a phone note called "Guess vs real". After a few weeks you'll have your own record of how far off your guesses tend to be. If they're usually way over, check the list next time the dread starts building, before you let it run the week.
This is lived-experience content. It is not a promise that a particular idea will work for everybody.