Paste a big task. Get tiny steps. Do the first one — that's the whole trick.
Write it exactly how it sounds in your head. "Deal with taxes." "Clean the kitchen." "Answer that email from 9 days ago." No judgment.
Not "start the report." Something your hands do: "open the doc," "put one dish in the sink," "reply with one sentence." If you're blank, leave it empty and we'll suggest one.
Perfectionism fuel — the part making this feel huge. Formatting? The backlog? Doing it "properly"? Name it so your brain can drop it.
ADHD paralysis usually isn't laziness — it's a task that's too big and too vague for your brain to find the "on" switch. "Clean the kitchen" has no first move. "Put three dishes in the dishwasher" does. The Unsticker forces the two questions that break the freeze: what does my body literally do first, and what am I allowed to ignore.
The steps it builds are deliberately embarrassing in how small they are. That's the point. Momentum doesn't come from motivation — it comes from a completed step, which hands your brain a little dopamine and makes step two roughly 10× easier. Your list saves automatically in your browser, so if you wander off (you will, it's fine), it's here when you get back.