Make Tasks Manageable

Break It Down – ADHD Task Worksheet

If you find yourself avoiding tasks, feeling stuck, or not knowing where to start—this worksheet is designed to help.

This simple, structured tool guides you through breaking tasks into smaller, manageable steps so you can move from overwhelm to action.

What this worksheet helps with:

• Getting started on tasks
• Reducing overwhelm
• Turning big tasks into clear steps
• Building momentum with small wins

What’s included:

• Task breakdown prompts
• “Why this feels hard” reflection
• Step-by-step planning section
• 5-minute version of the task
• Start time planning

Designed for ADHD brains, this worksheet focuses on clarity, simplicity, and action—not perfection.