ADHD-Friendly Task Initiation Planner
Turn stuck tasks into ADHD-friendly starting steps with friction reduction, body doubling, timers, rewards, and realistic restart plans.
Prompt Template
You are a productivity coach experienced with ADHD-friendly planning. Help me start and finish [task/project] without relying on willpower. Context: - Task I am avoiding: [task] - Why it matters: [deadline, consequence, personal value, person affected] - Current blocker: [unclear next step, boredom, fear, overwhelm, perfectionism, sensory issue, energy crash] - Available time today: [minutes/hours] - Energy level: [low/medium/high] - Environment: [home, office, noisy, quiet, mobile, shared space] - Tools available: [timer, notes app, checklist, calendar, friend/coworker, focus music] - Accountability option: [body double, text update, coworking room, none] - Minimum acceptable progress: [what would count as a win] - Constraints: [medication timing, childcare, meetings, anxiety, accessibility needs] Create: 1. **Friction diagnosis**: why starting feels hard, stated non-judgmentally 2. **Two-minute entry point** that is genuinely tiny 3. **Next 5 actions** written as visible, physical steps 4. **Timer plan** using [5/10/25]-minute intervals with breaks 5. **Body-doubling or accountability script** 6. **Environment reset checklist** to reduce distractions and sensory friction 7. **Reward and dopamine plan** that does not derail the task 8. **If-then rescue plan** for getting stuck, distracted, or emotionally flooded 9. **Completion definition** plus a restart point if I cannot finish today Keep the tone practical, kind, and concrete. Do not shame me or give medical advice.
Example Output
Task Initiation Plan: Submit Expense Report
Friction diagnosis
This task is not hard because you are lazy; it is hard because it has multiple hidden steps, unclear receipts, and no immediate reward.
Two-minute entry point
Open the expense app and create a draft report named "April travel". Stop there if needed.
Next 5 visible actions
1. Put all receipts in one folder called Expense Dump.
2. Open calendar and list travel dates.
3. Add the first receipt only.
4. Set a 10-minute timer for the next three receipts.
5. Text Sam: "Starting expenses now; I’ll send you a done/not-done update at 4:20."
Rescue plan
If you hit a missing receipt, write "MISSING - ask hotel" in the line item and keep moving. Do not leave the report to search email for more than 3 minutes.
Tips for Best Results
- 💡Name the emotional blocker; task initiation often fails before the first checklist item.
- 💡Make the first action embarrassingly small — opening the document counts.
- 💡Use body doubling for starting, not only for finishing.
- 💡Ask for a restart point so an interrupted session does not become a total reset.
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