Practice
Goal Ladder
One tiny step at a time.
Why this helps: getting started is often the hardest part. When the first step is small enough, your brain can say yes before it has time to freeze.
How to use it: write your goal on the top step, then work down. Make each step smaller and easier than the one above.
The worksheet, as designed. The same content is written out below.
The ladder
Example
Goal: a tidy desk. Tiniest step: carry one mug to the sink.
The sheet draws a staircase: your goal sits on the top step, and each step below it is smaller and easier than the one above, down to the tiniest first step at the bottom.
Why this matters to me
What might get in the way
Support I can use
Support I can use Tick all that apply
- A timer
- A body double
- A reward
- A reminder
- Someone to check in
- Other:
Step tracker
Tick each step when it’s done and jot the date. Any order is okay.
| Done | Date | |
|---|---|---|
| Step 1 | ||
| Step 2 | ||
| Step 3 | ||
| Step 4 | ||
| Step 5 | ||
| Goal! |
Reflect
For reflection and practice, not diagnosis. Bring it to your next session if you’d like to talk it through.
Sources and credits. SOLA · NEURODIVERGENT EDUCATION & COMMUNITY