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Dr. Ramsay’s ‘Touch the Task’ Method To Overcome Procrastination

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Procrastination, especially for those with ADHD, often feels like a mental tug-of-war between intentions and action. Dr. Russell Ramsay, a leading ADHD expert, suggests a practical shift: instead of focusing solely on “thinking” your way to the start line, engage with the task in a physical way—what he calls “touching the task.”

The essence of “touching the task” lies in taking the smallest, actionable step that physically engages you with the task. As Dr. Ramsay notes, these first steps might not look productive in the traditional sense, but they are essential for shifting from planning into doing. For instance, instead of jumping straight into filing taxes, a simple act like gathering envelopes labeled “important tax document enclosed” and placing them on the kitchen table primes you for the next step, bringing you closer to completing the task. Similarly, if you’re tackling a writing project, “touching the task” might involve opening the document and rereading the last paragraph you wrote. For exercise, it could be as simple as putting on workout clothes or pumping air into your bike tires.

Why “Touching the Task” Works: Overcoming the “Ugh” Barrier

One of the main reasons “touching the task” is effective is that it bypasses what Dr. Ramsay calls the “ugh” feeling—the subtle discomfort or resistance that often comes with switching to a new task. This resistance can lead to impulsively escaping to a more appealing, lower-priority task, especially for those with ADHD, who may find task sequencing and step-by-step planning especially challenging.

Physical engagement, however, breaks through this “ugh” feeling, setting off what Dr. Ramsay describes as a launch sequence of associations. Each small action, like setting out your tax forms, touching your laptop, or even getting yourself to the place where the task will be done (e.g., kitchen, office, gym, basement), creates a sense of momentum that draws you toward task completion.

Implementing “Touching the Task” in Everyday Life

Here are some examples of how you can use “touching the task” to initiate action:

  • Writing a report: Open the file and reread the last few lines you wrote. This small act bridges the gap between intention and action, prompting your brain to shift gears and continue writing.
  • Completing household chores: If laundry is piling up, physically engage by touching the laundry basket or placing clothes into the washing machine. This initial step helps you overcome the inertia and primes you for follow-through.
  • Exercising: Rather than overthinking your workout, “touch the task” by putting on your sneakers or gathering your gym bag. These actions signal to your brain that movement is next, helping you overcome the mental resistance to starting.
Building Self-Regulation Through Physical Actions

By incorporating “touching the task” into your routine, you create a reliable strategy for initiating tasks that otherwise feel overwhelming. Dr. Ramsay’s approach reminds us that initiating tasks doesn’t always require intense focus or motivation—often, it’s about starting with a small, manual action that links the abstract concept of the task to a physical behavior.

Over time, these steps enhance self-regulatory efficacy, especially valuable for those with ADHD, by reinforcing that physical action, rather than just mental intention, is the key to managing tasks.

In essence, Dr. Ramsay’s “touching the task” transforms the idea of task initiation. It shifts from a purely cognitive effort to a practical, physical approach that builds momentum, minimizes resistance, and opens the door for task completion.

Progressively “Touching the Task” to Move Past Resistance

Sometimes, even after you’ve put on your running shoes and packed your gym bag, your brain might still try to negotiate its way out of going to the gym. In these moments, “touching the task” becomes a series of small actions that gently push you past the initial emotional resistance.

In this case, if simply gearing up isn’t enough, the next “touch” might be physically grabbing your car keys or actually touching the door handle to get to the car. Each small, physical step toward the gym increases your odds of engagement by building momentum—momentum that becomes harder to reverse with each touch.

Creating a Pattern of Engagement

By consistently “touching the task” in these ways, you’re training yourself to take action without waiting for a mental breakthrough. “Touching the task” is a strategy that focuses on physical engagement with a task rather than mental negotiation, so instead of getting trapped in cycles of overthinking and resistance, you move step by step toward completion with each action serving as a trigger for the next.

Over time, this approach 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.

In the next blog post: Pairing “touching the task” with a sufficiency mindset

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