Play a song you love before you start
Before a work block, play a song you genuinely love (2–3 minutes) to trigger a dopamine release and activate — not white noise or 'focus music', but a track that hits. Music you love gives the dopamine the under-fuelled ADHD brain needs to actually begin.
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Task initiation in ADHD often stalls because the brain is short on the dopamine that activation requires — the engine has no fuel to turn over. Music you genuinely love reliably triggers a dopamine release, which makes it a cheap, fast way to prime activation right before a work block. The key distinction is that this is not background or ‘focus’ music and not white or brown noise; it is a song you actively love and want to move to, played for just two or three minutes immediately before you begin. The sequence is deliberate: the song supplies the dopamine, the dopamine supplies the activation, and the activation is what gets you to actually start the thing — so treat the track as the pump that primes the start, then move straight into the task.