ADHD Micro-Action Pack: From Paralysis to Purpose
Feeling paralysed by the weight of world events is real. If you care deeply, you don't need to do everything — you just need to do something. This pack gives you ADHD-friendly micro-actions you can copy, paste, and send today.
When your brain feels overwhelmed by injustice, these simple, digestible actions can help you channel that energy into meaningful change — without the executive function paralysis.
Why Micro-Actions Matter for ADHD Brains
Our Brains Work Differently
ADHD can amplify emotional responses to injustice while simultaneously making it harder to channel those feelings into organised action.
Paralysis Is Not Your Fault
When faced with overwhelming issues, executive dysfunction can spike, making even simple tasks feel impossible.
Small Actions Create Momentum
Breaking down activism into micro-steps creates dopamine hits that build confidence and reduce overwhelm.
Remember: You don't need to solve everything at once. One small action today can break the cycle of helplessness and create positive momentum.
✉️ Write to Your Representative
Universal Template Letter
Dear [Representative’s Name],
I am writing as your constituent because I am deeply concerned about the ongoing humanitarian crisis in Gaza. Since October 2023, more than 39,000 children have lost one or both parents. Recently, over 1,000 children attended a graduation ceremony without their families present — a devastating reminder of the scale of this tragedy.
The killing of journalists, including Al Jazeera reporters, has further silenced vital reporting when transparency is needed most. Civilians, children, and those documenting events must be protected.
I urge you to:
  • Call for an immediate and lasting ceasefire
  • Support safe humanitarian aid corridors into Gaza
  • Condemn attacks on journalists and demand accountability
  • Use your influence to ensure the protection of civilians everywhere
As your constituent, I ask you to act with urgency and humanity. The world is watching, and history will remember who spoke out.
Yours sincerely,
[Your Name]
[City / Postal Code / Country]
More detailed UK template here
Copy, paste, send. This template works globally and takes less than 5 minutes to customise and send.
Share on Socials
Doing nothing paralyses us. Doing something helps. Today I sent a letter to my MP using a ready-made template.
You can too → {insert link to action pack}
#ADHDForJustice #MicroActionsMatter #GlobalSolidarity
Donate What You Can
For ADHD brains, decision paralysis can make choosing where to donate overwhelming. Here are vetted organisations with simple donation processes.
Medical Aid for Palestinians (MAP)
Provides immediate medical relief and long-term healthcare development.
Website: map.org.uk
Micro-action: Set up a £5 monthly donation
Children Not Numbers
Supports vulnerable children in Gaza through health, safety, education, and rehabilitation.
Micro-action: Donate the cost of one lunch and a coffee
UNRWA USA
Supports Palestinian refugees with education, healthcare, and emergency services.
Website: unrwausa.org/donate
Micro-action: Share donation link with 3 friends
Verified Families to support directly - Micro-action: Donate the cost of one takeaway meal to one family

Linktree

Verified families | Instagram, TikTok | Linktree

Pick a family and contribute ❤️

Linktree

Support families Gaza | Instagram, TikTok | Linktree

Verified by @beesandwatermelons a global collective directly supporting families

New Funds set up in collaboration with people on the ground in Gaza to get aid directly to those that need it - Micro-action: Donate the cost of one takeaway meal to one family
Gaza Little Lights - provides long term support to between 30 - 50 malnourished infants monthly in North and South Gaza

Chuffed

Long Term Support for Critical Cases of Malnutrition

Team Dr Rab - Siul Cortes - A volunteer-led team, risking our lives every day to bring hope, food, water, and medical relief to thousands of innocent families trapped under constant bombardment.

Chuffed

TEAM Dr Rab -Siul cortes Gaza

🌍 Team Dr Rab – Siul Cortes Gaza | Saving Lives in Gaza

Remember: No donation is too small. Consistency matters more than size. Even £5 can provide emergency medical supplies or meals for those in need.
Share on Socials
You don’t have to do everything. You just need to do something. Today, that something could be donating here: {insert link to charity}
#ADHDForJustice #MicroActionsMatter #StrikeForGaza
Join the Global Economic Strike on Thursdays
A Global Economic Strike for Gaza is underway. Beginning Thursday, August 21, and continuing every Thursday, this movement calls on people worldwide to refrain from spending—no work, no shopping, no fuel—as an act of solidarity to “shake economies” and draw attention to the humanitarian crisis in Gaza. It’s a peaceful but impactful way to say, we cannot stand by silently.
This strike does not include work. It is not calling for you to lose your job.
Share on Socials
Global Strike
Israel is moving to ethnically cleanse Gaza City while starving 2 million people to death. We cannot sit on our phones and watch this happen. When governments refuse to listen, we, as a global collective, must strike where it hurts them most: their economies. I’m joining the Global Thursday Strike for Gaza—no shopping, no extras, just essentials. It’s a small act of solidarity in a world that still needs moral outrage. #StrikeForGaza #ADHDForJustice #MicroActionsMatter
Grounding Tips Before Action
Set Boundaries
Set a 10-minute timer. Limiting your action time prevents burnout and makes starting easier.
Choose One Thing
Pick just one micro-action: email, donate, or post. Resist the urge to do everything at once.
Create Environment
Silence notifications, put on calming music, and gather any materials you need before starting.
Body Check-in
Take three deep breaths. Notice where you feel tension and consciously release it.
Remember: These preparation steps are activism. They're enabling you to take meaningful action working with your brain.
Tracking Your Impact
For ADHD brains, visual progress trackers can provide dopamine hits that motivate continued action.
1/7
One Day of Action
Taking action just one day per week puts you in the top 15% of engaged citizens.
5
Five People Reached
If your actions influence just 5 people, and they each influence 5 more, your impact reaches 125 people.
£10
Small Donations Add Up
A monthly £10 donation becomes £120 per year—enough to provide emergency medical supplies for dozens of people.
Create a simple tracker in your journal or phone. Each action, no matter how small, deserves to be celebrated and counted.
Remember: The cost of doing nothing will always be higher than the cost of doing something imperfectly.
You Have More Power Than You Think
Do one thing today: strike, donate, write, or share. Then tell someone you did it.
Your ADHD brain may make some things harder, but it also gives you gifts: deep empathy, creative thinking, and passionate energy. These qualities make you exactly the kind of person our world needs right now.
#ADHDForJustice #MicroActionsMatter
Share this page Socials
Action is release. Action is grounding. Action is proof that we’re not powerless.
I made a Micro-Action Tracker for ADHDers who care deeply but get stuck in overwhelm.
It’s free. It’s simple. And it works one small step at a time.
📥 Get it here: {insert link}
#ADHDForJustice #StrikeForGaza #Neurodiversity #MicroActionsMatter
Big causes feel overwhelming.
ADHDers: you don’t need to do everything. You just need to do something.
The Micro-Action Pack helps you track that “something” — whether it’s writing one letter, making one donation, or joining the Thursday strike.
Link in bio / here→ {insert link}
#ADHDCommunity #ADHDForJustice #GlobalStrike #MicroActionsMatter
This resource was created by Fire & Light Coaching, as part of our commitment to turning empathy into action.
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Feedback
if you think something needs to be added or changed to this Micro Action Pack,
Let us know [email protected]