3 min read
the five-minute reset
For the days where the list is long, the day is half gone, and nothing has started. Five minutes, five moves, no planning app required.
minute 1 — dump
Write every open loop in one place. Not organised, not prioritised — just out of your head. The point isn't the list, it's stopping the background rehearsal that eats your attention.
minute 2 — pick one
Not the most important one. The one with the clearest first physical action. Importance is a decision; clarity is a shortcut.
minute 3 — shrink it
Reduce it until the first move takes under a minute and needs no thinking.
- "do the taxes" → "open the folder"
- "clean the kitchen" → "one bin bag, counter only"
- "reply to everyone" → "reply to the shortest one"
minutes 4–5 — timer, then stop
Set five minutes and do only the shrunken step. When it rings, you're allowed to stop. Most of the time you won't want to — but the permission is what got you started.
the ADHD task-paralysis playbook
12 pages, no fluff: the exact scripts to start a task when your brain won't. Free.
want this for your real tasks?
The playbook is the method. Spark is the method on demand: type the thing you're avoiding, get one tiny step, start in under 2 minutes.
see Spark Pro — $9/mo$9/month, cancel anytime.