ADHD-Friendly Task Breakdown (Without Shame)
Not medical advice. A calmer default for initiation friction: one task, a tiny first step, a short protected block.
When the day feels too big, the problem is often not motivation—it is initiation. Opening the real file, writing the first ugly sentence, or naming the blocker can take more energy than “doing the work” once it starts.
1. Name one expensive task
Not a life overhaul. One outcome that would make today a success if it moved. Prefer a finish line (“send the proposal PDF”) over a vibe (“be productive”).
2. Cut until the first step fits five minutes
Ask: what is the smallest visible action that reduces uncertainty? Open the doc. Paste the brief. List three missing inputs. Free local suggestions on Personal Focus are built for this cut.
3. Protect a short block
Default to about 15 minutes. Time blindness loves open-ended “I’ll work until it’s done.” A short block is a container—not a judgment.
4. When stuck, shrink again (free) before paying for AI
Use “Stuck? Shrink the steps” for an even smaller free re-cut. Spend AI credits only when you can name the blocker in one sentence and want a deeper assist.
5. Capture evidence, not feelings
End with one proof: a link, a sent message, a file name. That evidence is tomorrow’s on-ramp.