One small step is enough.

Choose something you’re putting off. We’ll help you find an easier place to start.

Choose one everyday task

• Tidy my space
• Start work or studying
• Reply to a message
• Start paperwork
• Do laundry
• Get ready to leave
• Do the dishes
• Make a phone call
• Pay a bill
• Prepare for an appointment
• Start a personal project

Enable JavaScript to use the interactive steps and optional timer.

A little less to hold in your head.

Big tasks can be hard to begin when every part seems to need your attention at once. This free ADHD Task Starter offers one everyday action at a time. Pick a task, try a small step, and make it easier if needed. You can skip a step, go back, or stop whenever you want. The optional two-minute timer is simply a way to set aside a little time.

A practical starting aid, not a diagnostic test or medical treatment.

A few useful answers

How does the Task Starter work?

Choose an everyday task to see three small starting steps, followed by an optional extra step. Each has a smaller alternative. Mark a step done, skip it, or go back. The suggestions are predefined, not generated by AI, and you decide what is useful for you.

Is it free?

Yes. There is no account, email requirement, subscription, or payment. Your selected task and progress are saved only in this browser on this device when storage is available. Reset my progress clears this tool’s saved progress. Your task choices and progress are not sent to analytics.

Do I need an ADHD diagnosis to use it?

No. Anyone who wants a simpler place to start an everyday task can use it. It does not assess symptoms, diagnose ADHD, or provide medical treatment.