Why this works
Task paralysis often gets worse when the task is vague. “Clean the room” is not a first step. “Pick up five visible things” is. The tool helps translate a heavy task into something your hands can actually do.
Free task paralysis tool
Turn the task you are avoiding into one tiny first step.
When you feel frozen, the goal is not to plan your whole life. Type the task that feels hard to start. This tool will give you one visible motion, a five-minute version, and a fallback if your brain still says no.
Want the full pattern on your phone?
OneList keeps one goal and one task visible at a time, so your queue does not become the obstacle. It is built for the same one-step approach as this tool.
Download OneList - ADHD Tasks
Download OneList - ADHD Tasks