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ADHD & Neurodivergent

Task Breakdown & First-Step Plan

Break a project into manageable physical actions. Two minutes is a starting suggestion, not a guarantee of an easy start. You may skip questions that do not fit or discuss them with your coach.

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1

Name a project and its smallest useful physical first action. Example: open a document and write a heading.

2

What made starting difficult? Include unclear instructions, resources, access, emotions and workload.

3

How much resistance do you feel toward this first step now? Higher means more resistance.

1 = very little resistance; 10 = a great deal. A subjective check for this task today.

5
1 (Zero Resistance)10 (Still Intimidating)
4

Next actions: action | materials/help | estimated effort. List a few steps up to a useful checkpoint.

5

When and where will you try the first action? What support or smaller alternative could help?

6

When will you review what happened and decide the next step?

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