01
ADHD task paralysis: a small-step reset
Use a three-part reset when a task feels impossible: name the next visible action, make it smaller and give it a short container.
Read the task paralysis guideRockie field guides
Small ways through the tasks that feel too big
Choose the problem in front of you. Each guide gives you a practical starting method first, then shows how to carry it into Rockie on your iPhone.
Start where you are
ADHD-friendly planning guides
02
How to break down tasks with ADHD
Turn a vague project into concrete, ordered actions that each take about two to five minutes to begin and finish.
Build a task breakdown03
When executive dysfunction makes it hard to start
Reduce decisions, create a clear launch cue and make the first action deliberately easier than the whole task.
Find a start cue04
A room-by-room ADHD cleaning checklist
Follow one reusable sequence for dishes, laundry, surfaces and floors—without turning “clean the house” into an all-day project.
Use the cleaning checklist05
How to use an ADHD focus timer
Choose a short interval around one defined action, stop when the timer ends and use what happened to set the next round.
Set a gentler focus round06
An ADHD-friendly reward system for adults
Match a small, bounded reward to a clearly finished action so rest and passion time become part of the plan—not an afterthought.
Design a reward menuPut one guide into motion
Turn “I should” into one step you can see
Rockie can plan a task locally into small, concrete steps, show one step with a calm timer, split it again when needed and exchange finished progress for bounded passion time. It is free to download for iPhone, with optional in-app purchases, and requires iOS 18 or later.