ADHD chore breakdown: any chore, four tiny steps
Type the chore you keep avoiding. You get it back as four steps small enough to start, the real time it usually takes, and a bad-day version for when even that is too much. Free, no signup, nothing saved.
Bad day:
Want 20 of these already written? The ADHD Home Reset is a printable deck in this format ($19 once). Or grab 5 free cards.
How the breakdown works
Every breakdown follows the same shape. Step one is almost nothing, because the start is where an ADHD brain stalls. Step two sets a limit, so the chore has an end you can see. Step three is the smallest visible piece. Step four gives you permission to stop or keep going, and both count. The bad-day line is the version you can do on no sleep, no meds or no energy. It is there so the choice is never between everything and nothing.
The time line is honest on purpose. Time blindness makes chores feel endless, and knowing that the dishes are twelve minutes rather than an evening makes them easier to start. For a whole room at once, try the 5-minute room reset timer. All the tools are on the free ADHD tools page.
FAQ
Why is the first step always so small?
Because starting is the expensive part for an ADHD brain, not doing. A first step you can do in ten seconds, like putting music on or standing in the room, gets you past the start. Momentum does the rest more often than willpower does.
Is this AI?
No. The common chores come from a hand-written library built from reading thousands of real ADHD threads about housework. For anything not in the library, the tool uses the same four-step pattern: go where it happens, set a limit, do the smallest visible piece, then stop or continue.
Can I print the result?
Yes. Press "Make it a printable card" and the steps open in the free task card maker, where you can edit them and print four copies on one page.