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Ever really feel overwhelmed by a large to-do record or a boring process? For these of us with ADHD, tackling massive OR small initiatives can really feel paralyzing. Our brains are inclined to get caught on the place to start out, making procrastination or process avoidance all too straightforward.
Obtain our useful free printable pdf on the backside of this put up to make your ADHD to-do record much less overwhelming and simpler to start out.
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Why Breaking Duties Into Smaller Steps Works
Breaking a process into smaller, actionable steps can assist you get began and preserve going. Analysis exhibits that ADHD brains thrive on fast wins and frequent rewards, which enhance dopamine ranges, the neurotransmitter answerable for motivation and focus.1Barkley, R. A. (2019). Taking Cost of ADHD: The Full, Authoritative Information for Dad and mom. The Guilford Press.
Smaller steps make every a part of the method really feel achievable, providing you with a way of progress and momentum.
Checking off these smaller duties makes it simpler to have a good time progress alongside the best way. You’ll really feel extra completed and motivated to maintain going with every mini-step you full.
Find out how to Use the “Break it Down” Printable
Our free “Break it Down” printable is designed to simplify even probably the most daunting duties:
- Write down your massive process. What do you’ll want to get finished?
- Break it into three steps. These are your predominant motion factors.
- Divide every step additional into 5 mini-steps. These tiny duties are bite-sized actions that preserve you shifting ahead.
By the top, you may have a roadmap of 15 small steps that can assist you conquer your aim! All you must do is get began on that first one–it might be as small as “flip in your pc.”
Vital: Maintain the steps small
When breaking duties down, the bottom line is to make every step as small as attainable. The smaller the duty, the much less overwhelming it feels.
As a substitute of writing “clear the home,” give attention to one room. As a substitute of “clear the lounge,” give attention to one motion, like selecting up toys. Small duties are simpler to start out, faster to complete, and offer you extra probabilities to really feel completed alongside the best way. Obtain our Free Cleaning Checklist for extra cleansing assist.
Instance of Breaking Duties Down
Let’s say your massive process is “Clear the Residing Room.” Right here’s how you may break it down utilizing the free “Break it Down” printable:
Divide it into 3 Steps:
1. Declutter
2. Mud and Wipe Surfaces
3. Vacuum and Ultimate Touches
Now break these steps down into smaller duties:
Step 1: Declutter
- Choose up trash and throw it away.
- Acquire toys and put them within the toy bin.
- Collect soiled dishes and take them to the kitchen.
- Fold and put away blankets.
- Kind and set up magazines or papers.
Step 2: Mud and Wipe Surfaces
- Mud cabinets.
- Wipe the espresso desk.
- Clear the TV display screen.
- Wipe down image frames.
- Mud the windowsills.
Step 3: Vacuum and Ultimate Touches
- Vacuum the carpet.
- Vacuum underneath the sofa cushions.
- Vacuum behind the furnishings.
- Fluff the sofa pillows.
- Gentle a candle or spray air freshener.
Obtain the “Break it Down” worksheet now and begin conquering your to-do record, one step at a time.
Free Printable
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