Can't start tasks with ADHD? Make the first step smaller

This page describes how one app approaches task initiation. It is not medical advice, and a focus app does not replace support from a clinician if ADHD affects your life.

Why starting can feel harder than the task

A task that takes ten minutes can still cost a lot before it begins: opening the document, picking up the phone, deciding which of twelve items to do first. For many people with ADHD that gap between knowing and starting is where the day goes. A long to-do list makes it worse, because choosing is itself effort.

What FocusFlow does at that moment

• It asks for your energy first. You choose high, steady or low energy. FocusFlow then shows only a few tasks tagged at the same level instead of the whole list.
• It has a button for being stuck. The I'm stuck button asks what kind of help you need: not sure where to start, the task is too big, no energy, or easily distracted. It then shows one small first move. If the task already has steps, it shows the first unfinished step. Otherwise it picks from a short set of ready-made starters, such as setting a two-minute timer.
• The first move is two minutes. The main button starts a two-minute timer. When the time is up you can stop, and that still counts.
• Easier exits are on the same screen. You can swap for a lighter task or take a rest without guilt.

Progress that does not punish a missed day

The Focus Garden grows with the total minutes you have focused, and its level is calculated from those minutes only. A day off does not shrink it. The home screen shows the total number of days you have shown up, which only goes up.

A realistic way to try it

1. Add one task you keep avoiding. Tag it with the energy it needs, honestly.
2. Open the energy check-in. Pick how you feel right now and see what fits.
3. If it still looks too big, tap I'm stuck. Take the two-minute version and stop when it ends if you want.