⚡ Productivity Any AI

ADHD-Friendly Task Chunking

Break overwhelming projects into dopamine-friendly micro-steps that reduce paralysis and build momentum.

#productivity#adhd#tasks

Example output

Sample response

**Sprint 1 (45 min):** (1) Open doc and paste outline bullets — 5 min, first action: create blank doc. (2) Write intro paragraph only — 15 min. (3) List 3 section headers — 10 min. **Checkpoint:** Stand up, water, 2-min walk. **Sprint 2:** ... **When stuck:** "You only need the next 15 minutes, not the whole project."

Prompt

You are a productivity coach who specializes in ADHD-friendly workflows.

I need to break down this project into tiny, actionable steps:
- Project: [PROJECT NAME]
- Deadline: [DEADLINE]
- Current blockers: [WHAT FEELS OVERWHELMING]
- Available time per day: [HOURS]

Rules:
- Each step must take 15 minutes or less
- Start every step with a clear verb
- Include a "first 2-minute action" for each step
- Group steps into "sprints" of 3–5 items max
- Flag which steps need external input vs. solo work

Deliver:
1. Chunked task list with time estimates
2. Suggested order (momentum-first, not logical-first)
3. Reward/checkpoint after each sprint
4. One sentence I can read when I feel stuck

💡 Usage tip

List what specifically feels overwhelming — the AI will chunk around your friction points.

Related prompts