2-Minute Prompts to Get Unstuck (ADHD-friendly)

Feeling frozen at the start? Try one tiny, clear prompt and begin in under two minutes.

Why this works

ADHD brains hate vague starts. When the next step is unclear, our brains keep scanning for a better idea. Tiny prompts remove the fog: you externalize the first move, reduce decisions, and let momentum carry you.

Ten prompts you can try now

1. Open the tab/app you’ll work in. Nothing else.
2. Write the task name on paper—one line, big letters.
3. Set a 2-minute timer and collect materials only.
4. Skim the brief and highlight one verb (write/calc/send).
5. Draft a terrible first sentence or bullet—it’s allowed to be bad.
6. Rename the file with today’s date and save it.
7. Mark one tiny box on your Habit Tracker to “start”.
8. Ask one question you need answered; send it.
9. Clear 3 items from your desk to make space.
10. Start a 10-minute sprint—you can stop after the bell.

Make it a daily card

Put your favorite 3–5 prompts on a small card or the top of your planner. When you stall, pick one without thinking. Repetition builds a reliable “start script”.

Common mistakes

• Prompts too big. If it takes longer than 2 minutes, shrink it.
• Collecting prompts but not using them. Place them where you start—desk, lock screen, or planner.

Try this next

Use a printable that shows your next tiny step. Focus Prompt Sheet includes ready-made prompts and space for your own. Prefer a free start? Download a sample.