The Power of a Baby Step: Tackling Task Execution

When people talk about baby steps, they’re referring to how a baby’s first step is the first, well, step, in learning how to walk. One step leads to another and another and another, hobbling leads to walking, and walking leads to running. It’d be ridiculous to expect a baby to start running out of nowhere, but it’s a little more realistic to expect them to take their first baby step.

We can apply this concept to the metaphor of a baby step. A manageable, small, step that feels achievable in comparison to a larger goal. This might look like going to sleep 5 minutes earlier than usual or sending one email to start your day.

Biting off more than you can chew, or going for a gallop instead of a baby step, can often result in feeling overwhelmed, burnt out, stressed, and guilty. It can feel like you’re constantly missing your goals or letting yourself down. 

Whether you have ADHD and struggle with executive dysfunction or are stressed with your responsibilities, taking time to reflect on what really is a baby step can decrease these feelings and help you improve your ability to complete tasks. 

1. What is your task? 

   1. Choose the task that feels easier to tackle first, or is the most pressing.

2. What are the required subtasks? 

   1. Consider the additional steps that need to be taken to set yourself up to complete the task and break down the task into as many subtasks as possible.

3. Of these subtasks, which one is achievable and manageable? 

   1. This is your baby step!

For example, let’s talk about washing dishes:

1. What is your task? 

   1. Washing the dishes by hand.

2. What are the required subtasks? 

   1. Get up from your current location (maybe you’re in bed or sitting at your desk).

   2. Go to the sink.

   3. Get ready. Maybe this is rolling up your sleeves, tying your hair back, putting on an apron, or anything else. 

   4. Pick up the dish soap.

   5. Pick up the sponge.

   6. Squeeze some dish soap on the sponge.

   7. Run the water until it gets warm.

   8. Run the water on the soap.

   9. Pick up a dish.

   10. Scrub the dish with the sponge.

   11. Rinse off the dish.

   12. Put the dish on the drying rack.

   13. Repeat steps 2i - 2l, or scrub all the dishes before you rinse all of them off until you have no more dishes.

   14. Squeeze the water out of your sponge.

   15. Dry off your hands.

   16. Leave. 

3. Of these subtasks, which one is achievable and manageable? This is your baby step!

   1. Maybe it feels like all you can do right now is 2a: get up from your current location. Give yourself permission to just do that step, your baby step, and sit back down. Maybe the next time you consider doing the dishes you find yourself going all the way to 2d: picking up the dish soap. Or maybe each day, you realize that you can bring yourself to wash one dish. 

In the end, consistency and grace are what matter. Remind yourself of your free will and autonomy: it’s okay if you wash one dish and then lie back down in bed! You’re one clean dish closer to an empty sink. 

Starting a task is often the most difficult step because it comes laden with a responsibility to complete the task fully. Societal expectations often dictate that things are done a certain way: all the dishes are done immediately after eating. Reminding yourself that you can decide what you want to do at each subtask can reduce how overwhelming something seems and empower you to begin a task!