Break a task into small steps
Type the thing you keep putting off. Get a short list of steps, each small enough to start, with a time estimate for every one.
Your steps will show up here
Why big tasks stall and small steps do not
"Clean the kitchen" is not one action. It is a pile of decisions, and an ADHD brain often stops at the first one: where do I even begin? A step like "clear the counter" has no decision left in it, so starting gets much easier.
The first step here always takes two minutes or less, because starting is the hard part. If a list still feels heavy, choose tiny steps and run it again. Tick the steps off as you go.
Work through it with a timer and a coach
Saved to Recordo, the task opens in Momentum mode: your steps as a checklist, a focus timer, and a coach that helps when you get stuck on one.
Download FreeCommon questions
How small should the steps be?
Small enough that you could start the first one right now without thinking. Big steps give an overview, regular steps suit most days, and tiny steps are for days when even standing up feels like a task.
What kind of tasks work?
Anything you can do: chores, emails, paperwork, study, errands, projects. One task at a time works best. For a whole pile of things, use the brain dump tool first.
Are the time estimates accurate?
They are rough estimates for a typical case, meant to make the task feel finite. Your own times will vary, and with ADHD most things take longer than they look.
Can I keep the steps?
Copy them anywhere, or save them to the Recordo app, where the task opens with the steps as a checklist next to a focus timer.