Understanding Autistic Inertia: Why Starting Can Feel Impossible
If you’re autistic, you may have experienced moments where starting tasks feels impossibly hard, even when you know what needs to be done. This experience is often called autistic inertia - a common but frequently misunderstood aspect of autism in adults. Understanding it is the first step toward working with your brain instead of against it.
What Is Autistic Inertia?
Autistic inertia is the difficulty many autistic adults experience when trying to initiate or switch tasks, even when motivation exists. It’s not laziness, procrastination, or a lack of willpower, it’s a neurological reality.
Inertia can show up as:
Feeling “stuck” in a task, even one you want to do
Difficulty transitioning between activities
Paralysis when facing multiple options or decisions
Intense mental fatigue before starting tasks
Many neurodivergent adults experience this, especially those with ADHD and autism, because executive function and task initiation are impacted.
Why Autistic Inertia Happens
Autistic inertia often arises from a combination of factors:
Executive Function Challenges
Difficulty planning, prioritising, and organising tasks can make starting feel overwhelming.
Sensory Overload or Fatigue
High sensory input or mental exhaustion can make any task seem impossible.Decision Paralysis
Having multiple options can trigger overwhelm, leading to “stuckness.”Perfectionism and Anxiety
Fear of doing a task “wrong” can prevent initiation entirely.
Strategies to Work With Autistic Inertia
While inertia can feel impossible to overcome, small, neurodivergent-friendly strategies can help:
Break Tasks Into Tiny Steps
Start with the smallest possible action - even just opening an email or gathering materials.Use Timers or Visual Cues
Set a timer for 5–10 minutes to encourage initiation, or use sticky notes and checklists.Reduce Choice Overload
Limit options to one or two, simplifying decisions and making starting easier.Pair Tasks With Routines
Link a task to an existing habit or routine e.g.start journaling after your morning coffeeSelf-Compassion First
Recognise that being stuck is not failure - it’s part of how your autistic brain works.
Therapy and Autistic Inertia
Working with a neurodivergent-affirming psychologist can help you:
Understand the triggers behind inertia
Develop personalised strategies to initiate tasks
Reduce stress, guilt, and shame associated with “getting started”
If you’d like support navigating autistic inertia, executive dysfunction, or task overwhelm…
I offer telehealth therapy across Australia. Together, we can build strategies that work with your brain, not against it.
