How to Break Tasks Down into Smaller Steps: Free Printable

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Ever feel overwhelmed by a massive to-do list or a boring task? For those of us with ADHD, tackling big OR small projects can feel paralyzing. Our brains tend to get stuck on where to start, making procrastination or task avoidance all too easy.

Download our handy free printable pdf at the bottom of this post to make your ADHD to-do list less overwhelming and easier to start.

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Jump to:

• Why Breaking Tasks Into Smaller Steps Works
• How to Use the "Break it Down" Printable
• Important: Keep the steps small
• Divide it into 3 Steps:
• Free Printable

Why Breaking Tasks Into Smaller Steps Works

Breaking a task into smaller, actionable steps can help you get started and keep going. Research shows that ADHD brains thrive on quick wins and frequent rewards, which boost dopamine levels, the neurotransmitter responsible for motivation and focus.¹Barkley, R. A. (2019). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents. The Guilford Press.

Smaller steps make each part of the process feel achievable, giving you a sense of progress and momentum.

Checking off these smaller tasks makes it easier to celebrate progress along the way. You’ll feel more accomplished and motivated to keep going with each mini-step you complete.

How to Use the "Break it Down" Printable

Our free "Break it Down" printable is designed to simplify even the most daunting tasks:

1. Write down your big task. What do you need to get done?
2. Break it into three steps. These are your main action points.
3. Divide each step further into five mini-steps. These tiny tasks are bite-sized actions that keep you moving forward.

By the end, you'll have a roadmap of 15 small steps to help you conquer your goal! All you have to do is get started on that first one--it could be as small as "turn on your computer."

Important: Keep the steps small

When breaking tasks down, the key is to make each step as small as possible. The smaller the task, the less overwhelming it feels.

Instead of writing “clean the house,” focus on one room. Instead of “clean the living room,” focus on one action, like picking up toys. Small tasks are easier to start, quicker to finish, and give you more chances to feel accomplished along the way. Download our Free Cleaning Checklist for more cleaning help.

Example of Breaking Tasks Down

Let’s say your big task is "Clean the Living Room." Here’s how you could break it down using the free "Break it Down" printable:

Divide it into 3 Steps:

1. Declutter
2. Dust and Wipe Surfaces
3. Vacuum and Final Touches

Now break those steps down into smaller tasks:

Step 1: Declutter

• Pick up trash and throw it away.
• Collect toys and put them in the toy bin.
• Gather dirty dishes and take them to the kitchen.
• Fold and put away blankets.
• Sort and organize magazines or papers.

Step 2: Dust and Wipe Surfaces

• Dust shelves.
• Wipe the coffee table.
• Clean the TV screen.
• Wipe down picture frames.
• Dust the windowsills.

Step 3: Vacuum and Final Touches

• Vacuum the carpet.
• Vacuum under the couch cushions.
• Vacuum behind the furniture.
• Fluff the couch pillows.
• Light a candle or spray air freshener.

Download the "Break it Down" worksheet now and start conquering your to-do list, one step at a time.

References:

• 1
  Barkley, R. A. (2019). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents. The Guilford Press