Momentum Map Handout
ADHD Clinical Tool
Momentum Map
A neuro-inclusive guide to navigating task avoidance, friction, and anxiety.
Section 01 / 02
Client Name:
Date:
CBT & Executive Coaching: Lowering the Friction
1. The "Micro-Step" Bypass
Do not try to "write the report." Instead, commit only to "opening the document and writing one single bullet point." Lowering the physical entry barrier fools the brain's threat-detection system (the amygdala) into dropping its guard.
2. Environmental Scaffolding
If a task is invisible, it does not exist. Create physical, undeniable cues. Put your laptop on top of your coffee mug at night, use bright sticky notes, or use visual timers (clocks showing time as a shrinking colored disk to visually combat "time-blindness"). Clear away physical clutter so your brain only sees one active pathway.
3. The 5-Minute Sandbox
Replace "I must finish this massive task today" with "I am allowed to stop doing this after 5 minutes." Giving yourself permission to quit reduces the internal anxiety of entrapment. Once started, inertia often takes over.
Acceptance & Commitment: Mindful Momentum
Value Anchoring
Boring or high-friction tasks usually guard something we care about. Shift from duty to identity:
Shift: "I have to do laundry" ➔ "I value feeling clean and taking care of my space."
Cognitive Defusion
When a task sparks anxiety, don't argue with your brain. Notice the narrative:
"I notice my mind telling me the story that I'm going to fail."
Counter: "My brain is using fear to protect me, but I am safe to try, learn, and iterate."
A compassionate reminder: Procrastination is a nervous system safety mechanism, not laziness. Shame drains energy; self-compassion restores it.
Focus & Executive Function Toolkit CBT, ACT, and Somatic Support Guides
ADHD Clinical Tool
Momentum Map
Practical energy management, sensory anchoring, and planning.
Section 02 / 02
Somatic Regulation & Nervous System Setup
Your Dopamine Menu
ADHD brains require neurological ignition. Prime your system with micro-doses of physical or cognitive stimulation:
- • Starters (2m): Cold washcloth, 10 deep belly breaths, visual resets.
- • Mains (Focus): Binaural beats (40Hz), lofi focus, active "body doubling."
- • Desserts (After): Guilt-free movement, research a special interest.
Sensory Scaffolding
Reduce the internal and external sensory friction points that trigger nervous system fight-or-flight over the task:
- • Sound: Drown out looping internal thoughts with brown noise or nature ambience.
- • Light: Swap clinical, cold overhead lights for warm, soothing corner lamps.
- • Tactile: Keep a fidget toy close to occupy your secondary attention track (giving your brain's background processing channel a passive, tactile outlet to keep it from wandering to distracting thoughts).
My Personal Momentum Blueprint
Work with your clinician or guide to map out a strategy for a task you are currently avoiding.
1. The High-Friction Task: (What is currently feeling impossible?)
2. The Smallest Micro-Step: (What requires under 2 minutes and has zero barrier?)
3. Sensory Setup & Brain Prime: (E.g., sound choice, lighting, specific dopamine starter)
4. My Defusion/Compassion Phrase: (What to tell myself when the brain resists starting)
Momentum Mechanics Module Step-by-step Execution Framework
