As an autistic professional, you’ve likely experienced the intense tug-of-war that occurs when facing tasks you’d rather avoid. These might seem like small, everyday tasks to others, but for many of us on the autism spectrum, they can feel overwhelming, leading to a cycle of procrastination and shame. This can result in falling behind, creating more stress, and impacting overall time management—a critical factor for professional success.
But what if you could break free from this cycle? In this guide, I’ll walk you through three simple, effective strategies that can help you approach those dreaded tasks with less resistance, and more confidence. These strategies focus on practical approaches that will enable you to start tasks with ease, remove the mental barriers that have built up over time, and ultimately feel more in control of your day.

Understanding the Challenge of Task Avoidance

Before we dive into the strategies, it’s important to recognize that task avoidance is not just a matter of laziness or lack of willpower. For autistic professionals, sensory sensitivities, executive function challenges, and even emotional resistance can all contribute to the difficulty of initiating tasks. These hurdles are real and valid. However, with the right techniques, you can manage them and move forward, breaking the cycle of shame and procrastination.

Strategy 1: Build a Bridge to the Task

One of the most powerful ways to overcome the resistance to starting a task is by building a bridge between where you are and where you need to be. Think of this as creating small, manageable steps that lead you from your current activity to the task you're avoiding.

Why It Works:

Often, the hardest part of tackling a task is simply starting. If you're immersed in something enjoyable, such as watching TV or lying in bed, the idea of suddenly shifting to something undesirable—like answering emails or exercising—can feel like too big a leap. That’s where bridging comes in: you break the task into tiny, bite-sized steps that feel less intimidating.

Practical Example:

Let’s say you're lying in bed but know you need to work out. Instead of telling yourself, “I have to get up and exercise for 30 minutes,” start with something smaller: “I’m just going to put my sneakers on.” Then, once your shoes are on, you might tell yourself, “I’m just going to roll out my workout mat.” By breaking the process into smaller, more manageable steps, you make it easier to begin.

How to Apply It:

  • Start small: Choose the smallest possible action that you’re willing to take. This could be as simple as opening the document you need to work on or writing just one sentence.
  • Celebrate each step: Even if you don’t complete the entire task, recognize the progress you made. If you put your sneakers on but didn’t work out, you still accomplished something. This is key to building momentum over time and changing the way you approach tasks.

Buffer Tasks:

A buffer task can help ease the transition from a preferred activity to an undesired one. If you’re struggling to shift from watching TV to writing a report, try inserting a neutral, pleasant task between the two—such as getting a snack or taking a short walk. This can help create a mental break, making it easier to move toward the larger task.

Strategy 2: Pair the Task with Something Enjoyable

One of the most effective ways to motivate yourself to tackle dreaded tasks is by pairing them with something you enjoy. By doing this, you essentially “trick” your brain into associating the task with a positive experience, making it more tolerable.

Why It Works:

Many tasks, such as cleaning, responding to emails, or folding laundry, feel tedious because they offer little immediate reward. By combining these tasks with something you find enjoyable, like listening to your favorite music or podcast, you transform the experience into something more pleasant.

Practical Example:

Let’s say you’re dreading folding a pile of laundry. Instead of focusing solely on the chore, put on a playlist of your favorite songs or a podcast episode that excites you. By giving your brain something to look forward to, the task becomes less daunting.

How to Apply It:

  • Create a task-specific playlist: Make a playlist that’s dedicated to specific tasks you find unpleasant. This way, you can look forward to listening to music you love while working.
  • Use podcasts or audiobooks: If you’re more of a podcast or audiobook fan, reserve certain episodes or chapters for when you need to complete specific tasks.
  • Try visual stimulation: For tasks that don’t require your full attention, like cleaning or organizing, consider watching a show in the background or engaging with something visually stimulating while you work.
Pairing tasks with enjoyable activities taps into the brain’s reward system, turning an undesirable task into something you might even look forward to doing.

Strategy 3: Enlist Accountability

For many autistic professionals, accountability can be a game-changer when it comes to staying on track with tasks. Having someone else know about your task and checking in with you can provide the extra motivation needed to get it done.

Why It Works:

When you share your task or goal with someone else, you create a sense of responsibility. Knowing that someone will ask you about it, or that you’ve committed to completing it before doing something fun, externalizes the motivation and adds a layer of social accountability.

Practical Example:

If you’re struggling to clean your workspace before a big project, tell a friend, “I’ll join our gaming session as soon as I finish organizing my desk.” This adds an element of fun—there’s a reward waiting for you—but you won’t get to enjoy it until the task is complete.

How to Apply It:

  • Find an accountability partner: Ask a friend, family member, or coworker to check in on you or encourage you to finish a task. Make sure they know how important this accountability is to your success.
  • Create fun consequences: Agree on a reward or fun activity that will only happen after you’ve completed your task. For example, you could tell a friend you’ll meet for coffee once you finish your presentation.
  • Join a group or community: Being part of a group where everyone is working on their own goals can also provide a sense of accountability. You’ll feel encouraged by others’ progress and motivated to share your own.

Extra Tip: Digital Accountability

If finding an in-person accountability partner is difficult, there are plenty of digital options. You can use apps that let you track your tasks and check in with others, or even create online study or work sessions where everyone works on their own projects while staying connected via video or chat.

How to Break the Cycle of Shame and Procrastination

Task avoidance often leads to feelings of guilt or shame, which only deepens the cycle. Each time you delay a task, the pressure builds, and the dread intensifies. Over time, this can erode your self-confidence and negatively impact your productivity.
But the good news is that by applying these strategies, you can begin to break this cycle and approach tasks from a place of empowerment rather than avoidance.
Here’s how to shift your mindset:
  1. Focus on Progress, Not Perfection: Every step forward, no matter how small, is a victory. By acknowledging and celebrating these small steps, you reinforce positive behavior and make it easier to continue.
  2. Detach from Shame: If you didn’t finish a task or took longer than expected, avoid self-criticism. Instead, reflect on what you did accomplish and what you learned from the experience.
  3. Practice Self-Compassion: It’s important to recognize that struggling with certain tasks doesn’t mean you’re failing. Many autistic adults face similar challenges, and it’s okay to approach tasks in ways that work best for you.

Recap: Three Strategies for Tackling Dreaded Tasks

To summarize, here are the three strategies we’ve discussed for motivating yourself to tackle tasks you’d rather avoid:
  1. Build a Bridge to the Task: Break the task down into the smallest possible steps, and focus on just getting started. Use buffer tasks if necessary to ease the transition between activities.
  2. Pair the Task with Something Enjoyable: Combine unpleasant tasks with activities you enjoy, like listening to music, podcasts, or audiobooks, to make them more tolerable.
  3. Enlist Accountability: Share your task with a trusted friend, family member, or accountability partner, and create fun consequences to motivate yourself to complete the task.

Taking the Next Step Toward Success

These strategies are designed to help you stop living in dread of the tasks you’ve been avoiding and start taking control of your day. However, if you find that you need additional support or guidance, especially as you navigate the social and professional challenges of being an autistic adult, you’re not alone.
In my coaching program, we dive deeper into mastering time and task management, building an empowered mindset, and developing the skills necessary for thriving both personally and professionally. Whether you’re preparing for a new role, managing multiple responsibilities, or looking for ways to balance your career with social demands, I’m here to help.
If you’re interested in learning more or want personalized strategies for overcoming procrastination, feel free to reach out and book a free call. Together, we’ll explore where you’re at, what challenges you’re facing, and how we can work together to help you thrive.
Ready to tackle your goals and live with more confidence? Let’s chat!