A free executive functioning tool for kids, teens, adults, parents, and providers. Helps turn overwhelming tasks into smaller, more doable steps using task naming, first-step planning, timers, body doubling, and simple follow-through support.
Use this checklist when task initiation is hard, motivation is low, the next step feels unclear, or a child, teen, or adult keeps avoiding something they actually need to do.
Want deeper support? This free checklist pairs well with Sticky Brain Studio’s ADHD and executive functioning courses and other resources, including Power Up Your Brain and the executive functioning skill-building tools.
FREE EXECUTIVE FUNCTIONING TOOL
This tool helps break tasks into smaller steps so the brain has a clearer place to begin.
Start Task Checklist
A quick sequence for naming what you see, shrinking the task, choosing the first step, and getting started.
Task Breakdown Template
A fillable page for turning one big task into smaller, clearer action steps.
Timer and Body Doubling Prompts
Supports for brains that start more easily with structure, company, or a short time limit.
Follow-Through Support
A simple way to notice the start, keep momentum, and reduce shame around avoidance.
This checklist is a psychoeducational support tool and is not a substitute for mental health treatment, ADHD evaluation, school evaluation, coaching, or individualized clinical care.