🚀 You don't need motivation — you need a smaller first step
ADHD task paralysis isn't laziness. It's your brain over-estimating the effort and under-estimating that starting creates its own momentum. This tool diagnoses your specific blocker and collapses the task into one tiny physical action you can take right now.
1
Name the task you're avoiding and pick the trigger that's blocking you.
2
Break it down — get a tailored reframe and your 60-second first action.
3
Start the timer. 60 seconds. When it ends you'll have beaten the block and earned a win.
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Tasks Started
0
all-time
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Friction Beaten
0
today
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Day Streak
0
days in a row
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Top Trigger
—
most common blocker
🎯 What are you avoiding?
Too big
Too boring
Too unclear
Fear of doing it wrong
No energy
Don't know where to start
Your reframe
⏱️ First 60-second action
Seconds remaining
60
💡 Quick Tips
While you wait for your reframe
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Your brain treats a large task like a threat. Breaking it down is literally a neurological trick to bypass the amygdala's fight-or-flight response.
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60 seconds is short enough that your brain can't argue with it. Once you start, momentum usually carries you past the timer.
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Pick the trigger that's most true right now — not the polite answer. The reframe is tuned to that specific blocker.
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Each start you log builds a streak. The streak is a dopamine anchor — it makes showing up tomorrow feel easier.
⭐ Your Wins
Every task you've started — proof that you can do it
💡 How To Use & Why It Works
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Why initiation is so hard for ADHD brains: ADHD impairs the brain's ability to begin tasks that don't have immediate reward. It's not a willpower deficit — it's a dopamine-timing deficit. The fix is to manufacture a tiny win right now.
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Pick your real trigger, not the noble one. "Too big" and "Don't know where to start" feel similar but need different reframes. "Too big" needs decomposition; "Don't know where to start" needs permission to start anywhere.
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Commit to exactly 60 seconds. Set an intention: "I will do this one action for 60 seconds, then I am allowed to stop." You probably won't stop — but the permission removes the dread.
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The celebration is not silly. A brief dopamine hit after starting rewires your brain to associate this task with reward, making it easier to start next time. Take the win seriously.
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Protect the streak. Even one tiny start per day keeps your streak alive and compounds momentum over time. Quantity of starts matters more than session length.
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Saved to your account. Hit Save (top right) to sync your wins and streak across devices. Your progress travels with you.