Tools › ADHD & attention › Task Breaker
🧩 ADHD & attention · Free printable tool
Task Breaker
Turn the task you keep postponing into ten-minute steps. The first one takes two minutes.
A task you keep postponing is usually too big or too vague. The ADHD brain does not start 'write the report'. It starts 'open the document and write the title'. Break it until the first step is almost silly.
What is inside
- ✓The task, in one sentence (what does 'done' look like?)
- ✓Steps of 10 minutes or less
- ✓# · Step (one concrete action, starts with a verb) · Done · Took
- ✓First micro-step for step 1 (2 minutes max): what do I physically do?
- ✓Where and when will I do step 1? (place + time, written down)
- ✓What could stop me
- ✓If this happens... · ...then I will
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.
Other tools for ADHD & attention
🗓️ ADHD Daily PlannerOne page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review.
🔁 If-Then PlansImplementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.
💊 Medication & Effects LogTwo weeks of facts to bring to your doctor: dose, focus, mood, sleep, side effects. Memory is not a reliable witness.