Start My 3 Minutes

Start My 3 Minutes

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START

START

Still stuck? Let's make the first step smaller.

Still stuck? Let's make the first step smaller.

Still stuck? Let's make the first step smaller.

Still stuck? Let's make the first step smaller.

You do not have to finish the task. You only need one tiny movement.

You do not have to finish the task. You only need one tiny movement.

You do not have to finish the task. You only need one tiny movement.

You do not have to finish the task. You only need one tiny movement.

Start My 3 Minutes

Start My 3 Minutes

You are not committing to finish.

Do this with me

1

1

1

Name the task

Name the task

Describe it in five words or fewer. Examples: pay the hydro bill; start the proposal; clean the kitchen.

2

2

2

Choose a 60‑second action

Choose a 60‑second action

Not the whole task — just the opening move. Put the bill in front of you; open the document; place one item where it belongs.

3

3

3

Start for three minutes

Start for three minutes

You may stop when the timer ends. Starting counts as success.

Quick PowerUp support video for you

A 45‑second start reset

A 45‑second start reset

To embed a Youtube video, add the URL to the properties panel.

Understand what's happening

Why can starting feel so difficult?

Why can starting feel so difficult?

ADHD can affect executive functions — the mental processes used to organize, prioritize, decide, and begin. This can create a real gap between knowing what to do and being able to start doing it.

Tasks with a delayed or unclear reward can also be harder to activate for, even when they are important. The difficulty is not proof that the person does not care.

Why make the step tiny?

  • It removes unnecessary decisions.

  • The timer creates a visible stopping point.

  • The first action creates immediate feedback and momentum.

Helping someone else start

Try saying

Try saying

"What is the smallest possible first move? I can sit with you for three minutes."

They may care deeply about the task while still being unable to cross the starting line.

What helps

What helps

  • Give only one next step.

  • Sit nearby while they begin.

  • Recognize the start, not just completion.

Still stuck?

Make the step smaller

Make the step smaller

Change "pay the bill" into "open the bill."

Ask someone to join me

Ask someone to join me

Text: "Could you sit with me while I start?"

Pause without shame

Pause without shame

Choose a specific time to try again.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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