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Too Many Tabs Open? Welcome to Our ADHD Awareness Month Q&A
You sat down an hour ago to finally tackle the big thing. Somehow you've answered three texts, reorganized your desk, and opened 14 tabs that have nothing to do with it. If you have ADHD, that gap between wanting to start and actually starting is real, and it's exhausting.
To kick off ADHD Awareness Month, we asked Valerie Moran, MSW RSW, a therapist in Shift Collab's ADHD Clinic, the questions so many ADHDers quietly ask themselves.
Stick around to the end for an ADHD Awareness Month offer.
What Does Valerie Recommend for ADHD Focus and Motivation?
Here's the quick version:
- Can't start? Try body doubling or an accountability partner.
- Losing steam? Check in on water, food, rest, and breaks.
- Putting off the big task? Shrink it down and turn it into a game.
- Feeling behind? Take one small act of courage toward what matters to you.
"I sit down to work or study and I just can't get myself going. What can I do in the moment to actually start?"
Valerie: Having an accountability partner or someone to body double can be very effective. This can be anyone from a friend, coworker, mentor, peer or family member. Verbalizing your goal to someone that you trust on a consistent basis can ensure you stay committed and on track towards your goals.
Body doubling means working alongside another person, in person or on a video call, while you each do your own thing.
"I start a task feeling motivated, then lose steam halfway through. How do I keep going when my brain checks out?"
Valerie: We live in a fast paced part of the world where we feel pressured to always give our best output. But it’s typically in these moments where your brain and body are signalling a need right now. This is the time to check in with yourself and ask: Am I hydrated? Am I nourished? Am I well rested? Have I had a break? And if you answer no to any of these questions, that's our cue to listen to our body and respond accordingly.
"I always end up doing the small, easy stuff first while the most important thing sits on my to-do list until the last second. How can I tackle it sooner without panicking?"
Valerie: It makes sense that we want to do the small easy stuff first, our brain is looking for motivation and trying to create it for ourselves. Break the task into it’s smallest piece possible - enough so that it's enough of a challenge without being too much of a challenge for you. And if you're finding you’re often leaving a task to the last minute, try gamifying the task. Create a simple, easy game that creates excitement and reward for you. One example of a game I recommend to my clients is, “the floor is lava.” If you remember playing this game in childhood, you know that you had to avoid touching the floor in order to survive and win the game. The adult version is “the couch is lava” where the couch or bed is “lava” until the task you need to complete is done.
"When everything feels like too much and I'm beating myself up for being behind, what's one small thing I can do today to feel better, and what would we work on together in therapy?"
Valerie: So many of us feel like we’re “behind” but here is a gentle reminder that what you’re feeling is not permanent, as intense and overwhelming as it feels right now. Try one small act of courage, even if it feels uncomfortable, towards the direction of your goals or values. In therapy, we work on what's most important to you. This can involve exploring the patterns, relationships, emotions, and experiences shaping how you see yourself and navigate your life, so you can move forward with greater clarity, confidence, and agency.
Looking for More Support That Gets Your ADHD Brain?
Shift Collab's ADHD Clinic matches you with a therapist who understands how ADHD shows up in real life, from work and school to relationships and everything in between. Every session is virtual, so you can get support from anywhere in Canada, and it all starts with a free 15 minute Meet & Greet.
For ADHD Awareness Month, we're offering $100 off your Initial Session with our ADHD Clinic. You can claim it one of two ways:
- Want to work with Valerie? Book with Valerie, then email hello@shiftcollab.com and we'll add your credit.
- Want us to find your match? Take our ADHD Clinic matching questionnaire and enter code ADHD100.
Offer valid for ADHD Clinic sessions only. Your Initial Session must take place by October 31st, 2026.
Disclaimer: This blog is for general information only and isn't a substitute for professional advice, diagnosis, or treatment. Reading it does not establish a therapist-client relationship with Shift Collab or any affiliated therapist. That relationship begins only after intake, consent, and a paid Initial Session. If you're in crisis, call or text 9-8-8 or call 911. See our Privacy Policy for how we handle your information.
