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Free ADHD First-Step Planner
Find a first step you can actually take.
You know what needs doing, but the task still feels too big to enter. Name the task, write one visible action, and choose a small timebox. You do not have to plan the whole project before you begin.
Use the free plannerHow to use this planner
Name the real task
Write what is waiting for you: an email, an assignment, a room, or an administrative job. It does not have to sound polished.
Choose one visible action
Use a verb and something concrete. “Open the application form” gives you somewhere to begin; “be more organized” does not. You write the action—the planner does not generate or judge it.
Give the start a boundary
Choose a short timebox, start the optional timer, and save the plan if you want to return to it. The timebox is a starting experiment, not a promise to finish everything.
A smaller plan, in practice
- BeforeDo my taxes
- A workable versionOpen the folder with this year’s tax documents.
- BeforeWrite the whole essay
- A workable versionOpen a blank document and copy in the assignment question.
- BeforeClean the kitchen
- A workable versionMove the cups from the counter to the sink.
Make the entry smaller—not your goal less important.
A useful first action tells you what to touch, open, move, write, or ask. If you are still negotiating with yourself about how to do it, the action may need another level of detail. “Work on the presentation” can become “open the slide deck and write one slide title.”
The first action does not have to be the most impressive part of the work. It only needs to create a usable starting point. If the task depends on information or another person, the first action might be finding a contact or sending one specific question.
When the timebox ends, you can continue, pause, or make another small plan. The web timer is not a background notification service; do not rely on it for appointments or safety-critical reminders. For a long list rather than one stuck task, switch to the Brain-Dump Planner.
Your plans, your choice
Unsaved edits stay in the current page. Choose Save to keep one result per workflow in this browser; saving again replaces that workflow’s previous result, not your other plans. There is no account or automatic cloud sync. Browser storage is not a secure vault: avoid sensitive information on shared devices.
Copy and Print use the result you choose. Only an explicit app-handoff action sends the selected plan details to Mind Vortex for app import. You can use the web planner without that step.
Practical organization tools, not ADHD tests, diagnosis, or treatment. No outcome is guaranteed.
Questions before you start
Does this planner generate steps with AI?
No. It is a guided first-step planner: you enter the task and choose the action. The prompts and examples help you make that action concrete. Nothing is sent to an AI service.
Can I save my plan without signing up?
Yes. Choose Save to keep the latest First-Step result in this browser. Your Brain-Dump result is saved separately. Unsaved edits are lost when you leave; browser data does not automatically sync to another device.
What if I still cannot start?
Make the action smaller, check whether something is missing, or ask for a specific kind of help. The planner is not a treatment or a test of effort. If these difficulties repeatedly affect daily life, consider discussing them with a qualified professional.
Will the timer alert me if I close the page?
No. It is an on-page timer. Keep the page open while using it, and use your own device’s alarm or calendar for commitments that need reliable reminders.
Keep going at your own pace
Explore the first-visible-action method, common blockers, and examples for work, study, home, and administrative tasks.