Raise your hand if youve been here: You know you have a small return window for a shirt you bought, but you put off bringing it back to the store day after day. Or maybe youre buried in a project at work and cant possibly imagine tackling another task at the moment even if it has a more urgent deadline.

Theres a name for when you are able to overcome this and get things done: task initiation. Think of it like your brains get-up-and-go. You have to turn the key, put the car in drive, then press on the gas otherwise, you wont actually go anywhere.

Your mind works the same way. Long to-do lists, big projects or annoying household chores can sometimes feel so overwhelming that starting your metaphorical ignition may seem impossible. But if you cant get started, then youll be stuck with wheels spinning, frustrated that youve missed deadlines, were late again, or ignored assignments, texts, emails, dirty dishes or anything else you wanted to do but just couldnt.

Anyone can struggle with task initiation, but it is especially prevalent in those with attention-deficit/hyperactivity disorder (ADHD), which is associated with executive dysfunction . Chanel Johnson, a licensed professional counselor and CEO of Altus Home Counseling and Behavioral Services LLC in Detroit, has worked with several adults with ADHD or who need help with task initiation. In fact, even she needs help with this sometimes.

Ive found myself struggling with task initiation as well, including waiting until the last minute, missing deadlines, or neglecting things completely, Johnson told HuffPost. This can be extremely frustrating, especially if you are a perfectionist or the person other people look to to have it all together.

There can be many reasons you struggle to get started on something, including fatigue, anxiety, perfectionism, procrastination, executive dysfunction and lack of motivation, according to Johnson.

Billy Roberts, a therapist at Focused Mind ADHD Counseling in Columbus, Ohio, said underlying anxieties are a big contributor to task initiation challenges. This includes fear of failure or perfectionism.

Since their expectations of themselves are so high, they feel frozen when its time to get started, he said. Another possibility is a general sense of overwhelm. Having so many tasks or steps, its hard to know where to start.

It can be so frustrating when you want to do something but cant make yourself start. Luckily there are tools to help. Keep reading for these expert-backed things to try if you struggle with task initiation.

Practice chunking

A great way to get started is a skill called chunking, which means breaking things down into small actionable steps, Roberts said. He also suggests people should lower their expectations if they find a task too daunting and recognize that done is better than perfect.

Kate McCann , a licensed mental health counselor who has a private counseling practice based in Worcester, Massachusetts, gives an example of how to break down an overwhelming task.

Rather than think, I have to clean the whole kitchen, and its a mess, I dont know where to start, and it will take forever, break it down into, to clean the kitchen, I have to first put away any food thats been left out. Then get the dish rack emptied. Then I have to empty the dishwasher. Then I can get the dirty dishes loaded. Then I can wash the pots. Then I can wipe down the counters. Then I can watch the Real Housewives as a treat because I will be done, she said.

Breaking the task down into small do-able parts that get paced out can help break down that wall of total resistance, McCann added.

Transition to the task by doing another activity first

Kara Nassour, a therapist at Shaded Bough Counseling in Austin, Texas, suggests using another activity to help you transition to the task you want to do.

If its hard to get off the couch to mow the lawn, it may be easier to get up, walk around the yard while listening to music, and then mow the lawn, Nassour said. If youre struggle to start your homework, looking over your previous homework might help get your brain on track.