free tool · no sign-up
First step finder
Type the task you can’t start. Get one small, physical first step you can do in two minutes.
Why does it feel stuck? (optional)
How it works
- Type the task. The page guesses what kind it is; change it if needed.
- Optional: tap why it feels stuck.
- You get one first step, an even smaller version and a two-minute timer to start.
Why it helps ADHD brains
Stuck tasks are often too big, unclear or uncomfortable, not impossible. A physical first step makes starting concrete.
Two minutes is small enough to feel doable. Once you’ve started, continuing is easier.
Prefer paper? The Stuck? Start here cheat sheet puts these starters on one printable page.
Questions
Does it use AI?
No. The ideas are written by us and chosen by simple rules. Nothing you type is sent anywhere.
What if the step still feels too big?
Use the “even smaller” version, or tap “Another idea”. Smaller is always allowed.
Can I save my step?
Tap “Copy” and paste it into your notes, or write it on a sticky note.
free printable kit
Free: the Fresh Start Kit
Six calm pages for the moment you come back to a plan you dropped: a fresh start page, a one-first-step today page, a low-battery day page and a write-it-all-down page. A4 and US Letter.
Get the free kitNo catching up. Just one first step.
