Now

Break it down until it's easy

Type the task you keep avoiding. Get tiny steps, one at a time, and a two-minute timer to start.

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One task. One small step. Right now.

Now: ADHD Task Starter for iPhone

Now shows you one task, one concrete first step and a big start button, with no endless list. Tap "I'm stuck" and pick what's in the way, and it helps you get moving. Brain Dump, focus timers, a daily plan and reminders are all free, with no account.

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Free forever: the one-task screen, two-minute starter, Stuck button, task breakdown, timers and reminders. Now Pro is optional.

Why breaking a task down helps you start

When a task feels too big, your brain sees the whole thing at once, every step and every decision, and it's easier to do nothing. That stuck feeling is common for everyone and especially for people with ADHD, where starting is often the hardest part.

A breakdown changes the question. You don't have to clean the kitchen. You only have to put five dishes in the sink. That first step is small enough that it doesn't feel like a decision, and once you're moving, the next step is easier.

How to use the task breaker

  1. Type what you're avoiding. Use your own words. The tool recognizes over 20 common tasks, from laundry and emails to taxes and job applications, and gives a ready-made breakdown. For anything else, it gives you a general starting plan.
  2. Look only at the first step. It's shown big in the dark box. That's your whole job right now.
  3. Start a two-minute timer. Agree with yourself to do just two minutes. When it ends you can stop, and it still counts.
  4. Still stuck? Make it smaller. Tap "Make it smaller" on any step and it splits into even tinier pieces.

Tips for when you still can't start

  • Change where you are. Stand up, move to a different room or put on shoes. A small physical change can break the freeze.
  • Make it easier, not better. A rough job done today beats a perfect one that never happens.
  • Body double. Call or sit with someone while you do it, even if they're doing something else.
  • Check your basics. Hungry, tired or thirsty brains find starting much harder.

Tasks with ready-made breakdowns

  • Clean the kitchen
  • Do the dishes
  • Do the laundry
  • Clean my room
  • Answer my emails
  • Reply to texts
  • Pay my bills
  • Do my taxes
  • Write an essay
  • Study for an exam
  • Do my homework
  • Go grocery shopping
  • Cook dinner
  • Take a shower
  • Go for a workout
  • Make a phone call
  • Apply for a job
  • Declutter my closet
  • Pack for a trip
  • Meal prep for the week
  • Clean the bathroom
  • Make a budget

Questions people ask

How do you break down a task when you have ADHD?

Make the first step physical and tiny, like "put five dishes in the sink" instead of "clean the kitchen". Then commit to two minutes only. Many people find the hardest part is starting, and a very small first step lowers the barrier.

What is the two-minute rule?

It's the idea of committing to just two minutes of a task. Once you have started, continuing usually feels easier, and if it doesn't, you can stop without guilt.

Does this use AI?

No. Common tasks have hand-written breakdowns, and anything else gets a general starting plan. Nothing you type leaves your browser.

What if my task isn't in the list?

Type it anyway. You'll get a general plan, and you can tap "Make it smaller" on any step to split it further.

Is this a diagnosis tool for ADHD?

No. It's a practical tool for anyone who finds starting hard. If you think you might have ADHD, a doctor or psychologist can assess you.

Now: ADHD Task StarterFree on the App Store
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