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A task starter and brain dump app for people who find starting hard

For many people, including many with ADHD, the hard part is not the task. It is starting. Long lists make that worse. The fix is to shrink the decision: one task, one first step, a short timer.

Techniques that help you start

Write the first physical action, not the goal. "Put five dishes in the sink" beats "clean the kitchen".
Run a very short timer. Two minutes lowers the barrier and you can keep going if you want to.
Name what is in the way: too big, low energy, distracted, unsure where to start. Each has a different fix.
Empty your head first. A brain dump moves worries out of working memory and onto a page.

What to look for in a task starter app

One task on screen, not an endless list.
Editable suggested steps.
Timers that keep correct time when the phone is locked.
No account and no pressure. Ending early should still count.

A note on medical advice

Apps are not treatment. If you think you have ADHD or your symptoms affect daily life, talk to a clinician.

How Now approaches it

Now: ADHD Task Starter is a free iPhone app from Honest Little Apps. Everything below comes from its App Store description.

The Now screen shows one task, one concrete first step and a big start button.
Type a task and it suggests a first step you can edit, swap or make smaller.
An "I'm stuck" button lets you pick what is in the way and gives one practical next move, such as 2 to 5 editable steps, the tiniest version of the task or a timed break.
A two-minute ring starts you, then you can choose 5, 10, 15 or 25 minutes, a custom length, or no timer. Ending early still counts.
Brain Dump is one big box for everything on your mind.
The App Store description says it is free to use with no account.

See Now on the App Store Read the full Now page