Struggling to Get Started? Try The Visit Technique

We procrastinate not because we are lazy, but to avoid the uncomfortable thoughts, emotions, and sensations that come with feeling overwhelmed. When you're feeling stuck, even small tasks can seem impossible—whether it's responding to an email, starting an assignment, or tidying up a messy space. 

If you've ever avoided something because it felt too big or stressful, The Visit Technique might be worth trying.

What is The Visit Technique?

This is one of my favourite tools for getting moving when I'm feeling overwhelmed with too much to do or what seems like too big of a task on my hands. Developed by psychiatrist and ADHD expert Kourosh Dini, The Visit Technique is a simple way to approach tasks without pressure. Instead of forcing yourself to complete something, you simply "visit" the task for a moment—no commitment, no expectation. Think of it as dropping by a friend's house just to say hello instead of staying for dinner.

How The Visit Technique Works

1. Pick a task you've been avoiding.
2. Set the smallest goal possible: Just look at the task. Open the document. Take out the supplies. You don’t have to work on it—just “visit” it. Stay long enough to take 2 or 3 long, slow, deep breaths—perhaps you'll feel a little more relaxed.
3. If you feel up to it, take a tiny step: Read one line, write one word, move one item.
4. Give yourself full permission to stop: If you don’t want to continue, that’s okay—you still made progress.

Why The Visit Technique Helps with Procrastination and Overwhelm

• Reduces pressure: There’s no expectation to finish anything.
• Breaks the cycle of avoidance: Once you start, the task feels less intimidating.
• Works with motivation, not against it: Often, starting is the hardest part. Once you're engaged, it's easier to keep going.

Who Can Benefit from The Visit Technique for Procrastination?

• Anyone feeling paralyzed due to stress, anxiety, perfectionism, or overwhelm.
• People with ADHD or depression who struggle with task initiation.
• Procrastinators who have trouble getting started.

How to Use The Visit Technique to Relieve Stess, Overwhelm and Procrastination

• Avoiding an email? Just open it—you don’t have to respond yet.
• Messy room? Move one item—you don’t have to clean everything.
• Need to write something? Open the document—you don’t have to type anything.
• Want to get back into playing guitar? Pick it up just to remind yourself of the feel of it. We often think we must set aside 30 minutes to practice. Just picking up the guitar is a small but meaningful step.
• Want to exercise more? Just go to the gym. Maybe you walk into the change room, take a sip of water, and leave. Maybe you decide to walk on the treadmill for five minutes. Either way, it's a step forward at a time when everything feels like too much.

Once you "visit" the task, you may find it easier to keep going. If not, you've still taken a step forward—and that counts.

Would you try this? Let me know how it works for you, or if you have your own favourite strategy!

(Be sure to share The Visit Technique with someone who might find it helpful.)