The Start Card

For the moment you know what needs doing and still cannot begin. Five steps. Keep this open or print it.

Name the task in one plain sentence. Example: "Reply to the landlord email." If you cannot say it in one sentence, it is two tasks.
Make the first move smaller. Open the document. Put the shoes by the door. Write one line. The first move should take under two minutes.
Set the room. Phone out of reach. One tab. Water nearby. Take one slow breath out before you begin.
Run a short timer. Ten minutes is plenty. You are allowed to stop when it rings.
Mark the stop. Write one line on where you will pick up next. This makes starting again easier.

If you are still stuck

Make the step smaller again. Or do three slow breaths out and try the free 60-second reset.

Want a first move picked for you? Try the First step builder.

Coaching support, not therapy, diagnosis or medical advice.

30 minutes to explore what is hard right now and what you want your days to look like with ADHD less in the way. No obligation.