🚀 Getting started

Shrink it to the first move

Make the goal the very first physical action, nothing more.

Tiny version

Open the file, or put the shoes by the door. That’s the whole job.

Start a 5-min timer

Good for

  • A task feels huge
  • You keep putting it off
  • You don’t know where to begin

Why it helps

Starting is often the hardest part for ADHD brains. A first move that’s tiny and concrete skips the “where do I even begin” freeze, and once you’re moving, carrying on is easier.

The full version

  1. Say the task out loud.

  2. Ask: what would my hands do in the first 30 seconds?

  3. Make that action the entire goal.

  4. Do it now. You’re allowed to stop after.

If this doesn’t click, try

All skills →
The two-minute deal Promise yourself only two minutes. Stopping is allowed. 🚀 Getting started Body doubling Work while someone else is there, even silently. 🚀 Getting started Good enough is finished Decide what “done” looks like before you start. 🌊 Feelings