UnstickMe — The Emergency ADHD Task-Initiation Toolkit

You're not lazy. You're stuck at the starting line — and that's a real, fixable executive-function problem.

Task paralysis isn't about wanting it badly enough. Your brain floods the instant it tries to sequence, size and motivate a task all at once. You stare at the thing you need to do, anxious and frozen, while the shame piles up.

This toolkit is built on one principle: you don't need motivation to start — you need a step too small to refuse. Movement first. Momentum second. Motivation shows up last.

WHAT YOU GET — 15-page PDF, instant download

• The 90-Second Emergency Protocol — your break-glass procedure for a full freeze

• 12 Task-Initiation Protocols — matched to your exact flavour of stuck

• 10 Two-Minute Starter Cards — for the tasks you dread most

• 15 Friction Reducers — so the paralysis stops coming back

• Copy-paste templates, worked examples, and a build-your-own card

• A printable cut-out deck to tape by your desk or drop in your bag

WHO IT'S FOR

Neurodivergent adults — ADHD, autistic, or anyone whose brain slams the brakes at the start of a task — who want fast, tactical, in-the-moment help instead of another twelve-week course.

PAIRS WITH THE APP

UnstickMe is also a one-tap web app that hands you a 60-second micro-action with voice guidance and a countdown. Five actions are free at pkpublishing.com/tools. The app is the in-the-moment half; this toolkit is the keep-it-working half.

This guide is educational and tactical. It is not medical advice, diagnosis, or treatment for ADHD or any other condition.