TowardlyGet the free card

SMALL STEPS. A LITTLE MORE SPACE.

A clearer place
to begin.

When the task feels big, start smaller. Thoughtful tools and practical guides for the moments when getting started feels hard.

Get your free Next Step Card Explore the resource library

A free task initiation worksheet for adults.
Fill it in. Print it out. Make it yours.

A LITTLE STRUCTURE, LESS PRESSURE01 / 05
TowardlyTHE 5-MINUTE
NEXT STEP CARD

Make room for
one small move.

THE TASK ON MY MIND

Start the presentation
01Notice
02NarrowOpen the deck
03Match
04Move
05Mark

MAKE PROGRESS FEEL POSSIBLE

One page.Your pace.

An example of a smaller start ↗

LESS TO HOLD IN YOUR HEADONE VISIBLE NEXT ACTIONROOM TO START AGAIN

A SMALL SHIFT

The whole task can wait.
Find the first move.

Sometimes a to-do tells you where you want to end up, but leaves out how to start. Try a more specific invitation.

THE TASK ON YOUR MIND

Finish the presentation

A PLACE TO BEGIN

Open the deck and name slide one.

Leave a note with the next slide's topic.

THE TOWARDLY APPROACH

A little structure.
A lot of breathing room.

Five prompts to help you turn an intention into an action. Use what helps, adjust what doesn’t, and come back whenever you need.

  1. 01

    Notice

    Name the task taking up space in your mind.

  2. 02

    Narrow

    Find one small action you can actually see yourself doing.

  3. 03

    Match

    Adjust the step to your time, energy, and surroundings.

  4. 04

    Move

    Try a few minutes. You can choose what happens next.

  5. 05

    Mark

    Note what changed and leave yourself a way back.

No streak to protect. No perfect routine to follow.

THE TOWARDLY LIBRARY

Understand a little.
Try something small.

All guides

FOR REAL DAYS, NOT IDEAL ONES

You don’t have to do
everything.
Begin with something.

Towardly is for adults navigating overwhelm, task initiation, and the ordinary messiness of getting things done—including adults with ADHD.

There is room here for a smaller plan, an unfinished page, and another attempt.

A little about Towardly ↗

A FREE, FILLABLE WORKSHEET

Your next step,
on one page.

Bring one task. The 5-Minute Next Step Card gives you a place to name it, make it smaller, and leave yourself a way back.

  • Five simple prompts
  • Fillable and printable PDF
  • Flexible two-, five-, or ten-minute options

A FEW THINGS TO KNOW

Before you
begin.

What is a task initiation worksheet?

It is a place to turn a task you want to do into a specific first action. The Towardly card guides you through five prompts: Notice, Narrow, Match, Move, and Mark.

Is the Next Step Card really free?

Yes. Request the card using the form above. You will receive the PDF by email and can download it immediately. Occasional Towardly emails are entirely optional, and you can withdraw your consent anytime.

Can I fill it in digitally or print it?

Both. Use a PDF reader that supports fillable fields to type and save your answers, or print a copy and write by hand.

Do I need an ADHD diagnosis to use it?

No. The card is for adults who would like a clearer place to begin, including adults with ADHD. It is an educational planning tool, not a diagnostic test or a treatment for ADHD.

What if five minutes feels like too much?

Choose a smaller action or a shorter window. You can also pause, ask for help, or come back later. Five minutes is an invitation, not a requirement.

IN THE WORKS

The Towardly Next Action System™ — Guided Digital Edition.
More room for difficult tasks, low-capacity days, and fresh starts. Coming soon.