Focus & Doing
Task initiation, single-tasking, and actually starting the thing. 3 worksheets to fill in online or print.
Updated
The hardest part of a task is almost never the task. It's the starting. For an ADHD brain, "just begin" isn't advice, it's a wall. These worksheets break that wall into a ramp: tiny first steps, a two-minute runway, and a way to single-task when everything is shouting for attention at once.
Fill them in your browser (they save automatically) or print them. Try the free one next time you're stuck to the sofa staring at the thing you can't start.
The Brain Dump → Do
Empty the snow-globe brain, then pick exactly one thing.
Just Start: The 2-Minute Runway
A pre-flight checklist for the task you keep not-starting.
Body Double Session Card
Make working-alongside-someone actually work.
Questions about focus & doing
How do I stop procrastinating with ADHD?
Make the first step tiny and specific ("open the document", not "write the report"), give yourself a two-minute runway with a timer, and do it somewhere you can't see ten other tasks. With ADHD, procrastination is usually a starting problem, not a caring problem, so lowering the starting cost is what works.
Why can't I start things even when I want to?
That's executive dysfunction, not laziness. The gap between intention and action is a real, common ADHD experience. These tools build a gentle bridge across it.
What's the quickest one to try?
"Break It Down" turns one scary task into tiny first steps; pair it with the free Focus Timer to actually begin.