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ADHD Task Initiation Worksheet

A worksheet for turning a stuck task into a smaller entry ramp, visible first action, and restart point.

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Who this helps

Adults who know what needs doing but cannot get through the first step reliably.

Use this when

  • The task is clear in theory but too heavy to start.
  • You keep waiting for the right mood or pressure window.
  • The first step is actually a hidden chain of smaller steps.

How to use the template

  1. Name the task without judgment.
  2. Find the first obstacle that appears before action.
  3. Shrink the entry point until it can happen in two minutes.
  4. Set a visible finish line for the first round.
  5. Leave a restart note before stopping.

Template prompts

Stuck task

The task I am avoiding is:

Hidden start

Before I can start, I actually need to:

Two-minute entry

The smallest useful first move is:

Finish line

The first round is done when:

Restart note

If I stop, the next visible move is:

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Common questions

Why does starting feel harder than the task?

The start often contains hidden decisions, setup steps, emotional resistance, and unclear finish lines. The worksheet makes those visible.

Should I use this for every task?

No. Use it for tasks that repeatedly stall or create avoidance. Easy tasks do not need extra process.

Want the complete system behind this template?

The related John Lindberg book expands this tool into a fuller ADHD system with examples, troubleshooting, and repeatable routines.

View the book on AmazonBrowse more tools