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ADHD & Neurodivergence

Task Initiation Worksheet

Get unstuck from "I just can't start" by shrinking the first step until it is impossible to fail.

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1

What task have you been unable to start, even though you know it matters?*

2

What is the actual first physical action — something you could film in 5 seconds?*

3

How small would that first step need to be to feel safe to start right now?*

4

What is the smallest version that still counts as starting (a 2-minute version)?*

5

What is getting in the way — is it overwhelm, perfectionism, unclear next step, or fear? Be specific.*

6

What body double, timer, or accountability will you use for the first 5 minutes?*

7

When will you start (exact day and time), and how will you confirm to yourself or your coach that you did?*

Educational Guide

Task paralysis (often mistaken for laziness) occurs when the brain perceives the first step as too large or ambiguous. This worksheet combats initiation friction by ruthlessly shrinking the task. It asks the client to define an action so impossibly small (e.g., 'open the document') that it bypasses the brain's resistance.

Built for the Client Experience

  • Sent via magic-link directly to client's email or SMS
  • Requires no client app installation or portal login
  • Responses stream instantly back to your coach dashboard