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ADHD task paralysis worksheet

One direction. One small start. A place to stop. Use only the prompts that help; you do not need to complete the sheet before beginning.

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My next small start

The goal is to begin a short block, not finish everything.

1. Which area needs a little attention?

Choose one: work, home, life admin, or basic care. “The kitchen” is enough.

2. What is the smallest visible first move?

For example: open the document, put one cup in the sink, or find the bill. If the direction is already enough, skip this.

3. What short boundary feels manageable?

Try two, five, or ten minutes. When it ends, you can stop, take a break, or choose to continue.

4. When I stop, what cue will help me return?

Fill this in after the block, if useful. Example: “Resume at the second paragraph.” No grading or catching up.

Still stuck? You can choose a shorter block, take a break, or attend to basic care. This is a support, not another assignment.

Quiet Next · quietnext.com/adhd-task-paralysis-worksheet
General productivity support; not medical advice or ADHD treatment.

Ready for the first move?

Open a short timer without making an account

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Two-minute start Five-minute focus Ten-minute home reset

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Example: a bill you keep avoiding

Direction: Life admin: the electricity bill.
First move: Find the bill or open the provider’s website.
Boundary: Five minutes, with permission to stop.
Restart cue: “Check the due date before deciding what to do next.”

You do not have to break down the whole task. If your first move still feels too big, shrink that move once more. If you want more context, read the task paralysis guide or starting guide.

About this worksheet

This original worksheet translates Quiet Next’s product workflow into a paper-friendly format: a broad direction, optional smaller action, short timer, and restart cue. AI assisted with its drafting and implementation. It is not a clinical assessment or a validated treatment worksheet.

See the editorial and correction process and the task paralysis guide for background, sources, and limits. Questions or suggestions? Email support.