What feels overwhelming right now?
When your brain sees a mountain, it freezes. Let's shrink it into absurdly small, zero-threat micro-actions.
Select a template or enter a task to generate your first 2-minute micro-step.
Rule: You have full permission to stop after completing just this single step.
Micro-Step Roadmap
Click any step to toggleVisual Time Horizon
Digital numbers ("14:32") mean nothing to an ADHD brain. Watching physical volume shrink builds effortless time awareness without panic.
Calculating remaining 30-min blocks today...
Physiological Sigh (Double-Inhale Reset)
2 quick inhales through the nose (inflate lungs fully, then top-off), followed by 1 long, slow exhale through the mouth. Fastest biological brake for panic & heart rate.
3 cycles takes only 30 seconds to reset your Vagus Nerve.
5-4-3-2-1 Sensory Anchor
Pull your brain out of catastrophic future loops and back into the physical room right now.