ADHD · ADHD & Neurodiversity
Task Initiation Worksheet
Shrink the start until even an ADHD brain can begin
Most "procrastination" in ADHD is a task-initiation problem: the brain can't generate the first step. This worksheet shrinks the start until it can.
The task I'm not starting
When it's actually due
Why my brain is blocking the start (circle all)
- I don't actually know the first step
- It's boring (no novelty / no reward)
- It feels too big
- I'm afraid I'll do it wrong
- I don't have the energy
- The environment is wrong (too loud / too quiet / wrong room)
- I'm waiting to 'feel ready'
- There's no consequence yet
Shrink the start (keep cutting until it's laughably small)
The task in one sentence
The first action (a verb + object)
An even smaller version of that action
The 2-minute version (so small there's no reason not to)
Activation stack (use 2–3)
- Set a 10-minute timer — quit allowed when it rings
- Body-double (someone in the room or on video)
- Stand up and move first (jumping jacks, walk around the block)
- Change rooms or location
- Put my phone in another room
- Music with no lyrics on
- Say the next step out loud
- Reward already-chosen for after
When I'll start (exact time)
What I'll do for the first 2 minutes
Done > perfect, started > done
The first 2 minutes is the whole win. Once a body is in motion, an ADHD brain often keeps going. The bar isn't 'finish' — it's 'begin'.