5 ADHD techniques reducing friction and building momentum

1. Validate emotions
   “You’re not lazy. Starting this task feels heavy because your brain sees too many steps.”
2. Use open questions
   “What makes you want to do this now—and what keeps pulling you away from it?”
3. Set goals together
   Not: “Work out five times this week.”
   Try: “Can you commit to putting on gym clothes twice this week?”
4. Break down tasks
   “Do taxes” is overwhelming.
   Open laptop → find login → upload one document. Start there.
5. Stay flexible
   If a detailed planner fails, switch to a three-task daily list. The system serves the person—not the other way around.

Progress is rarely about trying harder. It is about making the next action small enough to begin.