Starting tasks: visible steps, adjustable timers and breaks

Name the first action

Replace a broad goal with something you can see yourself doing: open the document, put three items away, or read one page. Add that action in Plan. Use a note for information you would otherwise need to hold in mind.

If estimating the whole job is difficult, estimate only this step. A session can be a way to begin without committing to finishing the entire project.

Make the amount of structure a choice

Choose a short custom session, an ordinary Pomodoro cycle or an endless count-up timer. If a countdown creates pressure, try another mode. Turn optional audio off or choose one familiar sound; neither is required.

When beginning still feels difficult, simplify the action again. Opening a page is a different task from producing a finished answer.

Plan a transition

Before a break, leave one sentence describing where to resume. Choose a break that suits your situation, such as getting water or moving away from the desk. A reusable routine can hold focus and break steps if a predictable sequence helps you.

For children, an adult can help choose a concrete task and comfortable timing. Keep personal learner information out of public messages and use the arrangements established by your family or learning center.

Keep the evidence in perspective

NICE ADHD guidance includes environmental adjustments such as shorter focus periods, movement breaks and written instructions. Kavana can make some kinds of structure available, but the app has not been clinically validated for ADHD. Support needs are individual.

• NICE: ADHD recommendations (opens in a new tab)