Introduction

Have you ever found yourself staring at a task that needs to get done, feeling completely paralyzed? You know you need to start, but something inside you simply refuses to budge. The dishes pile up. That work project remains untouched. The gym bag sits by the door, mocking you.

Its not laziness…

You're just experiencing something called task inertia or task paralysis

What Is the “Bait and Switch”?

The bait and switch is a gentle psychological trick you play on the part of your brain that gets resistant to starting things. Instead of trying to force yourself to tackle a daunting task head-on, you "bait" yourself with something small and easy that's related to your goal. Once you're in motion, you "switch" to the task you actually needed to do.

The core principle of the bait and switch method is simple: An object in motion stays in motion, an object in rest, stays at rest unless an external force acts upon it.

The Problem: When Your Brain Says "No"

Here's what's happening beneath the surface. Certain tasks trigger a specific kind of resistance in our brains—especially if you're someone who struggles with executive function, ADHD, anxiety, or just plain overwhelm. Tasks that feel:

• Overwhelming ("There are too many steps, I don't even know where to begin")

• Boring or mundane ("This is so uninteresting, I'd rather do literally anything else")

• Like a demand ("I have to do this, and now I immediately don't want to")

When your brain encounters these triggers, it puts up a wall. You become an object at rest, and as physics tells us, an object at rest tends to stay at rest. The more you try to push against that wall, the more exhausted and stuck you feel.

How to Bait and Switch: A Step-by-Step Guide

Step 1: Identify the Switch (Your Actual Goal)

First, get clear on what you're actually avoiding. This is your "switch"—the thing you ultimately want or need to accomplish. Maybe it's:

• Cleaning the kitchen

• Starting a work project

• Going to the gym

• Responding to emails

Step 2: Choose Your Bait

Now, here's where the magic happens. Find a tiny, ridiculously easy task that is related to your ultimate goal but doesn't feel like a chore. The bait needs to meet two criteria:

1. It must be easy. Like, embarrassingly easy. The kind of thing your brain can't possibly argue with.

2. It must be in the vicinity of your goal. Not totally unrelated—it should point in the same direction.

The bait isn't about making progress on your goal. The bait is about getting your body and brain into motion. That's it. That's the only job.

Step 3: Execute the Switch

Once you're in motion with your easy bait task, something shifts. You're no longer an object at rest. Now you're an object in motion—and objects in motion tend to stay in motion.

This is when you gently pivot to the task you actually needed to do. Sometimes you won't even need to consciously decide; the momentum will carry you there naturally.

Real-Life Examples

The Kitchen That Wouldn't Clean Itself

Your goal is to wash the dishes and clean the kitchen, but the very thought feels exhausting. There are so many steps. Where would you even start?

The bait: Put on your favorite music or podcast and dance around the house. Just move. Feel the rhythm.

The switch: As you dance your way through the kitchen, you're already there. You're already moving. It's surprisingly easy to grab a sponge and start washing a few dishes while you keep dancing. Before you know it, half the kitchen is done.

The Work Project Wall

You have a big project due, but every time you think about it, your brain goes fuzzy and you find yourself scrolling your phone instead.

The bait: Tell yourself you're just going to open the document and read the instructions. That's all. You don't have to write anything. You don't have to make progress. Just read.

The switch: Once you're reading, your brain is engaged with the material. The project doesn't seem as scary anymore. Maybe you jot down one note. Maybe you write one sentence. You're in motion now.

The Gym Resistance

You know you should go to the gym, but the thought of changing clothes, driving there, and doing a whole workout feels like climbing a mountain.

The bait: Tell yourself you're just going to drive to the bookstore or coffee shop that happens to be in the same shopping center as your gym. You're not working out today. You're just getting a treat.

The switch: You're already in the car. You're already in the parking lot. You're already wearing clothes that could pass for workout gear. Well... since you're here...

Why This Works With ADHD Brains

🧠 1. It Bypasses Executive Panic

The prefrontal cortex, where executive functioning lives, can overreact to Big Tasks with a shutdown response. The bait task is so non-threatening that it doesn’t activate this threat system.

🔄 2. It Leverages Momentum

ADHD brains have trouble starting, but once in motion, they often stay in motion. That’s why many of us can hyperfocus for hours but can’t start a 2-minute task.

🧩 3. It Simplifies Decision Fatigue

Instead of fighting yourself with "Should I start? How do I start? When should I start?", the bait gives your brain one clear, easy thing to do.

💛 4. It Builds Self-Trust

When you commit only to the bait and actually follow through, you show your brain: “I can do what I say I will.” That’s how we chip away at the shame spiral that so often accompanies ADHD.

A Note on Language

Be careful with how you talk to yourself about tasks. Words like "should," "have to," and "must" can actually create more resistance. They trigger that defiant part of your brain that doesn't like being told what to do.

Instead, try curiosity and permission: "I wonder what would happen if I just..." or "We don't have to do the whole thing, but what small piece feels doable right now?"

Start Small, Start Smart

The next time you find yourself stuck, staring at a task you genuinely want or need to do but cannot seem to start, pause. Ask yourself:

• What's one ridiculously easy thing related to this task?

• Can I do that thing without any pressure to continue?

• What would be a fun or pleasant bait to get me moving?

Then take that one small step. Let momentum do the rest.

Why This Strategy Is Kind, Not Manipulative

The “Bait and Switch” is ADHD-friendly because it respects that your brain isn’t unmotivated—it’s overwhelmed.

By lowering the bar in a thoughtful, permission-giving way, you work with your neurology, not against it.

It’s not about productivity. It’s about giving yourself the tools to shift into action without shame. You’re not forcing yourself to climb the mountain. You’re letting yourself take the first step toward the trailhead, and maybe seeing what happens next.