If you have ADHD, you’ve probably heard the phrase “Eat the frog first.” The concept? Tackle your most challenging task right away, and everything else, will seem easier. It sounds fantastic in theory—but in practice? That big, slimy frog just sits on your to-do list, staring at you while you do… anything but the frog.

So, let’s try something different. Forget the frog. Embrace the ant.

Why Ants?

Ants don’t start their day by moving a boulder. They carry tiny bits at a time, building momentum until—before they know it—they’ve constructed an entire anthill. For ADHD brains, motivation works the same way. Instead of forcing yourself to do the hardest thing first, start small. Build momentum. Let action fuel motivation instead of waiting for motivation to strike.

The Ant Approach: Small Wins, Big Impact

Instead of tackling the biggest, most overwhelming task first, try knocking out a few quick, easy ones to build momentum. You might also find it helpful to think of ants this way:
A: Avoid Overthinking
N: Next tiny step
T: Tackle those To-Do’s

Here are more ways to get those quick and easy to-dos off your list, including bonus ADHD Life Coaching prompts to make getting going easier.

1. The 2-Minute Dash: Pick 2-3 tasks you can finish in two minutes or less. Reply to a quick email, put away five things, or send that text you’ve been meaning to.
Coaching Prompt: What’s one small thing you can do right now that would give you a quick win?

2. Low-Hanging Fruit: Complete the simplest, least effortful task on your list. It may be setting an appointment, cleaning your desk, or filling up your water bottle. Boom—one task finished!
Coaching Prompt: What’s the simplest task on your list? How would it feel to check that off first?

3. The Domino Effect: Think about those small tasks that flow seamlessly from one to another. For instance, if you want to clean the kitchen, begin by loading the dishwasher, then wipe down the counter, and finally take out the trash. The momentum will propel you forward.
Coaching Prompt: What’s a tiny first step that could lead you to a bigger accomplishment?

4. The 5-Minute Sprint: Set a timer for five minutes and see how much progress you can make. ADHD brains thrive on urgency and challenge, and you might find yourself wanting to keep going even after the timer goes off!
Coaching Prompt: What’s one thing you could make progress on in just five minutes?

5. The Chain Reaction: Choose a small daily habit and stick to it. Perhaps it’s making your bed, drinking a glass of water, or checking your to-do list. Then, add another small daily habit you want to complete and attach it to the first. One consistent habit can lead to others.
Coaching Prompt: What’s one small habit you can start today that could build momentum for additional actions?

Why Does This Work for ADHD Brains?

ADHD brains can naturally struggle with task initiation and become overwhelmed. When this happens, starting feels impossible, and even smaller tasks seem insurmountable. But tiny tasks? Those feel doable. And once you begin completing even the smallest task, your brain releases dopamine, which makes it easier to keep going.

By choosing small, easy tasks first, you trick your brain into action mode. And once you’re in motion, momentum takes over.

Try It Today!

Instead of staring down that frog today, try starting with the ants. Pick one tiny thing and get it done. Then another. Then another. Before you know it, you’ll be looking back at an anthill of progress. 🐜

What’s the smallest thing you can do right now? Go do it. You got this!