Self-Paced / Optional

Task Starter

Break a task into a manageable first step.

Anxiety & Worry

Beginner

Self-Paced / Optional

Pro download PDF & PNG

Overview

Print for offline use during therapy or self-practice

Unlock with Pro · $39 Open in Dashboard

Printable PDF and PNG formats are also available in your dashboard

When to Use

When you know the task but cannot see a manageable starting point.
When your usual first step feels too large for your energy today.
When you want to link one small action to an existing part of your day.

How to Use

1
Name the task and write the first step you would usually take.
2
Make that step smaller, then smaller again, and choose one action of about two minutes.
3
Check whether it fits the time and adjust it if not.
4
Choose an existing cue and write what will make starting easier; after the step, stop or continue as you choose.

A task can feel hard to begin when the first step seems too large. This page helps break that step down without demanding that you finish the whole task.

The stepping stones move from the task and your usual first step to a smaller action of about two minutes. Link it to something you already do and plan what makes it easier; stopping after the small step is allowed.

Optional and private. If getting started is often very hard, or low energy lasts for weeks, a health professional can help you look at why.