Stuck? Let’s get you started.
Three small steps. You only have to agree to five minutes.
What’s getting in the way?
Pick the one that fits best. There’s no wrong answer.
How this works, and why
Why starting is the hard part
With ADHD, the problem usually isn’t knowing what to do. It’s getting from knowing to doing. Big, vague or boring tasks give the brain nothing to grab, so you freeze, scroll, or do something else. People call it “ADHD paralysis”. It is not a medical term, but it is a real and very common experience.
What this tool does, and why
It uses three habits from the talking therapy with the best evidence for adult ADHD (CBT): shrink the task until the first step is physical and obvious, decide exactly when you’ll do it, and make time visible. Planning “when X happens, I will do Y” is called an if-then plan; across many studies it makes people noticeably more likely to follow through, and it has helped children with ADHD in lab studies.
You only ever agree to five minutes. Stopping after five minutes still counts. Very often, once you’ve started, carrying on is easier than it looked.
When it keeps happening
If you’re stuck most days, that’s worth raising with a doctor; ADHD treatment, including medication and ADHD-focused CBT, helps with exactly this. For a daily version of this tool, try Now, our free app that shows one task at a time.
Common questions
What is ADHD paralysis?
A popular name for freezing in front of a task you want or need to do. It is not a diagnosis, but it is common with ADHD, where starting tasks (especially big, vague or boring ones) is often the hardest step.
How do I start a task when I have ADHD?
Make the first step so small and physical it feels silly, like opening the document. Decide exactly when you will do it, and set a short visible timer. Commit only to five minutes.
Does the 5-minute rule work?
There is no trial of the 5-minute rule itself. It combines things that are supported: breaking tasks down and planning the first step, both core to ADHD-focused CBT, and if-then plans.