Task Paralysis
ADHD inner critic: why a two-minute win still counts
A two-minute run or five words written down still counts. Why celebrating small wins builds momentum, and quiets the inner critic that says it doesn't.
disclaimer: these posts are not medical advice and provided as information only, with no guarantees
In an earlier post, we talked about how important it is to break goals down into small pieces so you can get started without being overwhelmed. This post is about the other half of that same process: celebrating your wins.
Even something as small as a two-minute run, five words written down, or one healthy meal is a step. It builds momentum toward your bigger goal, and it deserves to be celebrated.
People with ADHD tend to carry a lot of negative self-talk, built up from criticism absorbed over the years and internalized as our own. That inner critic will tell you it's meaningless: that you're just as far from your goal as when you started. It's wrong. Don't listen to it.
The short version
Small still counts
A two-minute run, five words written down, or one healthy meal is a step. It deserves to be celebrated.
The critic is wrong
That inner critic will tell you it's meaningless. It's wrong. Don't listen to it.
Celebrate on purpose
Give yourself five minutes to do your favorite thing. Or plan a small celebration for later.
Tell someone
If you've got supportive friends or family, bring them in on it. Even on your own, celebrate yourself.
Instead, focus on the fact that you took a step, and celebrate it. Give yourself five minutes to do your favorite thing. Or plan a small celebration for later: the end of the day, the weekend, whenever suits you. Just celebrate it.
Celebrating tells you two things: that you're making progress, and that you're worth congratulating for it. If you've got supportive friends or family, bring them in on it. But even on your own, celebrating yourself is one of the best things you can do to keep building momentum.
It's why, every time you hit the done button in Herding Chickens, a little celebration emoji pops up. That's how we want you to feel every time you accomplish something, no matter how small, no matter how insignificant it might feel in the moment.
Take the time to celebrate your wins, and keep building momentum.
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Keep reading
- ADHD task paralysis: break it down instead of “just do it”
- With ADHD, dropping tasks from a long to-do list is a win
- ADHD one task at a time: why only one main
- ADHD time blindness: notice the clock without killing hyperfocus
- ADHD people-pleasing: make “no” your default
- Welcome to the Herding Chickens blog
- More on Task Paralysis
Herding Chickens is a productivity app in development, not medical advice, therapy, or an ADHD diagnosis. If you are struggling, talk to a qualified clinician. In the UK, start with the NHS ADHD in adults page.