May 8, 2025 • 6 mins
In this episode of the ADHD Mom Podcast, Jess introduces the 'micro step method,' a strategy for breaking down overwhelming tasks into tiny, manageable steps that cater to ADHD brains.
To find more tips and support, visit theADHDMom.com and subscribe to the show!
Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. She is a voiceover artist at Jessica Lewis Voice and enjoys creating calming art through macro and landscape photography at The Painted Square.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jessica (00:01):
This is the ADHD mom podcast.
I'm Jess, and today we arebreaking down tasks for your
ADHD brain.
The micro step method.
How can we break down tasks intoridiculously tiny steps that
actually work for our ADHDbrains?
First, let's talk about whytraditional to-do lists often
(00:21):
don't work for us.
When we write clean the kitchen,our brains immediately go into
overwhelm mode.
Think about your kitchen rightnow, unless you're really
organized, which is amazing.
How does it feel when you havedishes piling up in a sink with
like milk and cereal in them?
Your coffee cup, last night'sdishes?
(00:42):
Yeah.
It's overwhelming, right?
And also the task clean, thekitchen, it's, it's too big and
it can be too vague and honestlyit's, it is kind of scary.
So instead of writing down thetask, clean the kitchen.
We're going to use the microstep method.
So here's how we're going tobreak down using the kitchen
(01:02):
cleaning as an example.
Instead of clean the kitchen,let's be very, very specific.
We start with pick up one dishoff the counter.
Our next step is walk that dishto the dishwasher.
Then our next task, open thedishwasher.
(01:23):
And then our last task, put thedish in.
I know.
I know what you're thinking,Jess.
This is absolutely ridiculous.
But here's the thing.
Our ADHD brains need these microsteps.
Each tiny act builds momentum.
So here's where the magichappens.
We're going to pair each one ofthose micro steps with something
(01:47):
enjoyable.
Some people call this joypairing.
Which I don't know that I wouldsay it's joy pairing.
Maybe it's task pairing.
But the idea is that you get adopamine hit that combines with
a task.
So put on your favoriteplaylist.
If you like nineties music orfinding a playlist, like singing
(02:08):
in the shower, uh, A CDCThunderstruck is great for
cleaning toilets.
Maybe you'd rather listen to anaudio book that you could never
have time to listen to.
Or maybe you should just put ona funny podcast'cause you need a
little bit of comedy in yourlife right now.
Or maybe you have another friendthat you can body double get on
the phone, put your earbuds inand do the dishes while you guys
(02:31):
talk and catch up.
The key is to choose somethingthat makes a task less dreadful.
Building a habit, doing thedishes, or doing that small task
the same time every day.
Also helps with the overwhelmbecause it becomes a routine and
it's a part of what you do.
I do micro cleaning everymorning once the kids get on the
bus, so before I sit down to domy inbox zero or clean out my
(02:55):
inbox, I tidy up the kitchen andliving room.
I get laundry started and thedishwasher emptied or filled up
and turned on, and that's nowbecome my habit.
I just work better in a cleanishenvironment, plus working from
home has its benefits anddistractions, and I just find
ways to make it work.
(03:15):
But it involves those microtasks.
Another thing I do, um, as soonas the kids get off onto the
bus, um, the kitchen isoverwhelming or the living
room's overwhelming.
There's stuff everywhere.
I start with a simple microtaskof walking around the house,
turning all the lights out, andsometimes that's all the energy
(03:37):
I have is just turn the lightsout.
But if I start with somethingreally small, like turning the
lights out, that leads towalking through the living room
and seeing socks on the floor.
So I'll pick up a couple socks,which leads to taking it to the
laundry, which leads to, oh,maybe the dryer needs emptied.
So I'll empty it into a laundrybasket and take that to my room.
(04:01):
And currently I have a pile oflike six laundry baskets sitting
there.
But the thing is, it's cleanlaundry.
So at least I got that farright.
So when you pair a task withsomething you enjoy making it
into those little micro steps.
You can get into a state offlow.
Those of you who are verycreative understand the creative
flow by combining small,manageable tasks with something
(04:24):
you enjoy and the something youenjoy can also change.
Because I have an ADHD brain, Ilike to switch things up every
now and then.
Sometimes I'm in a learningmode, so I'd rather do a
business podcast.
Other days I need a break frombusiness stuff, and so I just
listen to music.
But it's also important to keepin mind this is a micro step,
(04:44):
not full out cleaning mode, andit's really easy to slip into
full on cleaning mode once youstart getting into the flow.
So I have to make sure I don'toverdo it.
I set a time limit.
I give myself 10, 15 minutes todo the.
Home tidy before I dive into mywork, and then I can get into my
inbox, zero answer emails, getmy mind wrapped around what has
(05:05):
to happen for the day.
So how can the micro method workfor you this week?
Pick one task that you have beenavoiding or that feels really
big.
Break it down into the smalleststeps possible.
Remember it wasn't clean thedishes or do start the
dishwasher.
It was pick up the plate.
That's the micro step.
(05:26):
So once you've picked somethingand you break it down into these
smallest steps, teeniest stepspossible to get your momentum
going, then choose somethingenjoyable to pair it with.
That's it.
Remember, we're not aiming forperfection.
We're just aiming for progressand a little bit of momentum,
one tiny step at a time.
(05:46):
Oh, and this works for our kidstoo.
They also get overwhelmed.
So as you're learning thismethod and as you're applying it
to your life, teach your kidstoo, what works for you.
I'd love to hear it.
You can email me,jessica@theadhdmom.com, or visit
us at theadhdmom.com.
I'd love to see how creative youcan get with us.
(06:08):
Until next time, make it abeautiful day.
This is the ADHD mom podcast.
I'm Jess, and today we arebreaking down tasks for your
ADHD brain.
The micro step method.
How can we break down tasks intoridiculously tiny steps that
actually work for our ADHDbrains?
First, let's talk about whytraditional to-do lists often
(00:21):
don't work for us.
When we write clean the kitchen,our brains immediately go into
overwhelm mode.
Think about your kitchen rightnow, unless you're really
organized, which is amazing.
How does it feel when you havedishes piling up in a sink with
like milk and cereal in them?
Your coffee cup, last night'sdishes?
(00:42):
Yeah.
It's overwhelming, right?
And also the task clean, thekitchen, it's, it's too big and
it can be too vague and honestlyit's, it is kind of scary.
So instead of writing down thetask, clean the kitchen.
We're going to use the microstep method.
So here's how we're going tobreak down using the kitchen
(01:02):
cleaning as an example.
Instead of clean the kitchen,let's be very, very specific.
We start with pick up one dishoff the counter.
Our next step is walk that dishto the dishwasher.
Then our next task, open thedishwasher.
(01:23):
And then our last task, put thedish in.
I know.
I know what you're thinking,Jess.
This is absolutely ridiculous.
But here's the thing.
Our ADHD brains need these microsteps.
Each tiny act builds momentum.
So here's where the magichappens.
We're going to pair each one ofthose micro steps with something
(01:47):
enjoyable.
Some people call this joypairing.
Which I don't know that I wouldsay it's joy pairing.
Maybe it's task pairing.
But the idea is that you get adopamine hit that combines with
a task.
So put on your favoriteplaylist.
If you like nineties music orfinding a playlist, like singing
(02:08):
in the shower, uh, A CDCThunderstruck is great for
cleaning toilets.
Maybe you'd rather listen to anaudio book that you could never
have time to listen to.
Or maybe you should just put ona funny podcast'cause you need a
little bit of comedy in yourlife right now.
Or maybe you have another friendthat you can body double get on
the phone, put your earbuds inand do the dishes while you guys
(02:31):
talk and catch up.
The key is to choose somethingthat makes a task less dreadful.
Building a habit, doing thedishes, or doing that small task
the same time every day.
Also helps with the overwhelmbecause it becomes a routine and
it's a part of what you do.
I do micro cleaning everymorning once the kids get on the
bus, so before I sit down to domy inbox zero or clean out my
(02:55):
inbox, I tidy up the kitchen andliving room.
I get laundry started and thedishwasher emptied or filled up
and turned on, and that's nowbecome my habit.
I just work better in a cleanishenvironment, plus working from
home has its benefits anddistractions, and I just find
ways to make it work.
(03:15):
But it involves those microtasks.
Another thing I do, um, as soonas the kids get off onto the
bus, um, the kitchen isoverwhelming or the living
room's overwhelming.
There's stuff everywhere.
I start with a simple microtaskof walking around the house,
turning all the lights out, andsometimes that's all the energy
(03:37):
I have is just turn the lightsout.
But if I start with somethingreally small, like turning the
lights out, that leads towalking through the living room
and seeing socks on the floor.
So I'll pick up a couple socks,which leads to taking it to the
laundry, which leads to, oh,maybe the dryer needs emptied.
So I'll empty it into a laundrybasket and take that to my room.
(04:01):
And currently I have a pile oflike six laundry baskets sitting
there.
But the thing is, it's cleanlaundry.
So at least I got that farright.
So when you pair a task withsomething you enjoy making it
into those little micro steps.
You can get into a state offlow.
Those of you who are verycreative understand the creative
flow by combining small,manageable tasks with something
(04:24):
you enjoy and the something youenjoy can also change.
Because I have an ADHD brain, Ilike to switch things up every
now and then.
Sometimes I'm in a learningmode, so I'd rather do a
business podcast.
Other days I need a break frombusiness stuff, and so I just
listen to music.
But it's also important to keepin mind this is a micro step,
(04:44):
not full out cleaning mode, andit's really easy to slip into
full on cleaning mode once youstart getting into the flow.
So I have to make sure I don'toverdo it.
I set a time limit.
I give myself 10, 15 minutes todo the.
Home tidy before I dive into mywork, and then I can get into my
inbox, zero answer emails, getmy mind wrapped around what has
(05:05):
to happen for the day.
So how can the micro method workfor you this week?
Pick one task that you have beenavoiding or that feels really
big.
Break it down into the smalleststeps possible.
Remember it wasn't clean thedishes or do start the
dishwasher.
It was pick up the plate.
That's the micro step.
(05:26):
So once you've picked somethingand you break it down into these
smallest steps, teeniest stepspossible to get your momentum
going, then choose somethingenjoyable to pair it with.
That's it.
Remember, we're not aiming forperfection.
We're just aiming for progressand a little bit of momentum,
one tiny step at a time.
(05:46):
Oh, and this works for our kidstoo.
They also get overwhelmed.
So as you're learning thismethod and as you're applying it
to your life, teach your kidstoo, what works for you.
I'd love to hear it.
You can email me,jessica@theadhdmom.com, or visit
us at theadhdmom.com.
I'd love to see how creative youcan get with us.
(06:08):
Until next time, make it abeautiful day.
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