Task Breakdown
One task that feels too big? Chop it into steps so small they're almost silly. ADHD brains don't stall on hard, they stall on vague. Give your brain an obvious first move.
Type your own, or tap a common one below and we'll load the tiny steps for you. You can edit or delete any of them.
Why this works for ADHD brains
Task initiation is a real executive function, and it runs weaker in ADHD. A vague task gives your brain no obvious entry point, so it freezes and calls it “lazy.” It isn't. One clear, physical first action lowers the activation energy enough to actually begin, and starting is almost always the hardest part. More on decision fatigue and ADHD.
Frequently asked questions
Why is starting tasks so hard with ADHD?
Task initiation is an executive function that runs weaker in ADHD brains. A big, vaguely-defined task gives the brain no obvious first move, so it stalls. Breaking it into one tiny, physical first step removes that barrier.
What is Focus Mode?
Focus Mode dims every step except the single next one. Seeing only one action at a time prevents the overwhelm of staring at a whole list.
Is it free and private?
Yes, completely free, no signup, and your task stays in your own browser. Nothing is sent anywhere.
How small should each step be?
Smaller than feels reasonable. The test is not "can I describe this step", it is "could I start this one in the next thirty seconds without deciding anything first". "Do the washing up" fails that test because it hides a dozen decisions. "Put the kettle on and stack the plates" passes. If a step still makes you hesitate, it is not a step yet, it is a smaller task wearing a step's clothes, and it needs breaking down again.
What is task paralysis, and why does it happen?
It is knowing exactly what needs doing and being unable to begin, which is why it feels so much like laziness from the inside and is nothing like it. Starting is its own executive function, separate from wanting to and separate from knowing how, and it is one of the ones ADHD hits hardest. A big task offers no obvious first move, so the brain finds no handle and stalls. Breaking it up manufactures the handle.
Why write the steps down instead of just doing it?
Because holding the plan and executing it at the same time uses the same working memory, and yours is already the bottleneck. Once the steps are on screen you are no longer remembering and doing, you are only doing, which is roughly half the load. It also means the plan survives an interruption, which is the other thing that keeps happening.
