ADHD friction is the invisible resistance that makes starting even simple tasks feel impossible. Learn a practical seven-step process to overcome inertia and build forward momentum.
Most adults with ADHD don't struggle because they don't know what to do — they struggle because they can't seem to get themselves started. That invisible resistance, often called ADHD friction, can make even simple tasks feel overwhelming before they've even begun.
This guide offers seven standalone tools for reducing friction in real time: making physical contact with a task, shrinking the starting step, removing a single obstacle, setting up the next move before stopping, creating a ready-to-go launchpad, pre-deciding to eliminate in-the-moment choices, and lowering the emotional weight of unpleasant tasks. Each tool addresses a different type of friction — use the one that fits the situation.
Includes a quick-reference cheat sheet with all seven steps and a friction-matching guide (print and digital), AI prompts at every chapter's end with clickable Claude and ChatGPT links (digital), and a pre-deciding planning section. Available in print (8.5x11, binder-ready) and digital (6x9, phone-optimized) formats. Instant download.
ADHD friction is the invisible resistance that makes starting even simple tasks feel impossible. Learn a practical seven-step process to overcome inertia and build forward momentum.