Benefits, Steps, and Strategies for Success

You know that thing you’ve been putting off for way too long? The one that feels so big, you get anxiety just thinking about it? Whether it’s writing a major report, getting started on your side hustle, or cleaning out all the junk in your attic, the sheer size of the task can leave you frozen.

We get it—we’ve been there, too. Big tasks can be so intimidating that they feel paralyzing. It’s easier to avoid them altogether. But what if we told you you didn’t have to do it all at once? Enter task snacking.

“Task snacking involves breaking big tasks into tiny, manageable steps that you can tackle in short bursts,” says Ny’L Thompson, MS, LCSW-C, a therapist at ADHDAdvisor.

Instead of feeling overwhelmed by a huge project, you focus on quick, bite-sized actions that move you forward. Thompson explains that it’s kind of like “snacking” on your to-do list.

A simple example of task snacking is breaking down a chapter you need to read into a few pages at a time, either because you’re not really that motivated to read it or because attention and concentration are a problem for you, says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.

Let’s explore the benefits of task snacking and share some practical tips to help you make it part of your daily routine—both at home and at work.

Benefits of Task Snacking

Task snacking is a simple but powerful strategy that works because it taps into the way the brain is wired—we are naturally programmed to break large tasks into smaller steps.

Here’s why this strategy is so effective:

• Helps you get started: When a task feels too big, we tend to put it off, says Thompson. “But if you tell yourself, ‘I’ll just spend five minutes on this,’ it’s much easier to get started.” Research shows that crossing one thing off your to-do list helps you move on to the next one.
• Boosts motivation: Each “snack” or micro-task gives you a quick win. Those small wins add up, making you feel like you’ve accomplished something, says Thompson. That sense of accomplishment gives your brain a hit of dopamine, which helps keep you going.
• Builds momentum: Once you start completing a few mini-tasks, you build momentum naturally—and suddenly that big thing doesn’t seem so out of reach anymore.
• Fits into a busy schedule: Don’t have hours to devote to a big project? No problem. Task snacking works with whatever time you’ve got—during lunch breaks, on the train ride home, or while dinner’s in the oven.
• Makes big tasks less scary: When you break things down, they stop feeling impossible. Tackling one small piece at a time makes even the most daunting projects feel more approachable.
• Promotes consistency: Showing up regularly, even in small ways, can help you meet your long-term goals. Task snacking helps you stay consistent without burning out.
• Doesn’t drain your energy: On days when you’re tired, stressed, or just not feeling it, a full-blown task can feel like too much. But a quick 10-minute task? That’s usually doable—and still counts.

Although it seems to have started in neurodiverse communities, it doesn’t have to stop there—anyone can use this productivity hack, says Dr. Daramus. “It’s just a convenient way to tackle things you don’t want to do.”

Practical Steps to Start Task Snacking

These are some steps that can help you implement task snacking in your daily life:

• Zero in on a major task: Start by identifying a major task or project you want to accomplish, such as cleaning the garage, planning a trip, or learning a new skill.
• Break it down: Split the task into a series of smaller steps. Think of each of these steps as “snacks” that you can complete in short bursts of time. For example, if you want to clean the house, break it down into “wash the dishes,” “vacuum the living room,” and “scrub the bathroom.”
• Make a to-do list: Every morning (or before you go to bed the night before), jot down a to-do list with mini tasks you can do during the day. Keep this list handy so that you don’t waste time deciding what to work on when you have a few spare minutes.
• Start with one “snack” at a time: Tell yourself, “I’ll just do one small part of this.” If you feel good after completing one task, you can keep going, says Thompson. “If not, that’s okay! The key is making progress without pressure.”
• Use small pockets of time: Only have 10 or 15 minutes? Perfect. That’s more than enough time to knock out a task snack. Instead of waiting for a long stretch of free time, take advantage of small windows throughout the day to get things done.
• Pair it with a trigger: Attach task snacking to something you already do daily, to make it a habit. For example, you can tidy up one drawer or closet while you heat dinner in the oven every day.
• Celebrate small wins: Every mini task completed is a win! Cross it off, check it, high-five yourself. “The key is to make progress feel doable, so tasks don’t pile up and feel impossible,” says Thompson.

Task Snacking in the Workplace

Task snacking can be a game-changer at work, especially if you’re juggling multiple projects or working on a big assignment. These are some strategies that can help you be more productive:

• Identify project components: Instead of tackling huge projects all at once, break them into smaller steps with clear, quick action items, says Thompson. For example, “prepare a presentation” can be broken down into “research industry trends,” “create slides,” and “design visual graphics.”
• Prioritize tasks: Prioritize each of these smaller tasks based on how urgent and important they are. Assign a timeline to each one in order to make sure you can get it done within your deadline.
• Start early: Task snacking sometimes means you have to start a little earlier than you usually would, so you have enough time to get the job done in smaller pieces, says Dr. Daramus. For example, if you have a long report to write, she suggests getting started early enough that you can do one or two paragraphs at a time if you need to.
• Schedule snack sessions: Schedule small windows in your calendar specifically for task snacking. This is a great way to block some time to actually get some work done, instead of letting yourself get caught up in meetings all day.
• Keep a “snack list” handy: Maintain a list of 10-15 quick, low-effort work tasks you can do when your energy dips or when you’re in between meetings. Think of it like a productivity menu you can choose from when you’re short on time or motivation.
• Divide teamwork: Break team deliverables into snack-sized assignments and assign pieces to team members. For example, instead of “Organize fundraiser event” you can delegate specific parts to different team members: “Create a guest list,” “Book a venue,” and “Find a caterer.” This makes it very clear what everyone’s role is.
• Prep for larger tasks: Before jumping into a big task, use task snacking to tackle mini pre-work like organizing your tools, creating an outline, and gathering reference material. It makes it easier to get started on bigger projects.

Tools to Facilitate Task Snacking

These are some tools that can help you with task snacking:

• Notepad: Use a notepad—either physical or digital—to jot down a list of small, actionable tasks. Break larger goals into bite-sized pieces you can check off quickly.
• Timer: A basic timer or stopwatch can help you set time limits for short bursts of work. Even 15 minutes can be enough time to complete a few micro-tasks.
• Task board: You can use a vision board to organize tasks by category or priority. This can help you visualize the steps you need to take to reach your goal.
• Calendar blocks: Set aside small time slots in your calendar specifically for snackable tasks. These mini sessions can help you get some momentum going on your project.
• Sticky notes: These are a great way to set quick reminders or track your “snacks” throughout the day. Keep a few on your desk or wall for easy access.

Potential Challenges and Solutions

While task snacking can boost productivity, it has occasional challenges. These are some common difficulties and potential solutions:

• Having difficulty breaking down large tasks: Some tasks seem inherently large and complex, making it hard to identify smaller, actionable steps. Reverse engineering the task by starting with the desired outcome and working backward can help you identify the steps needed to achieve it.
• Switching tasks too often: Jumping between lots of small tasks can make you feel scattered and mentally exhausted. It can be helpful to group similar mini tasks together into themed batches (like emails, admin, or quick writing tasks). This reduces cognitive switching and keeps your focus sharper.
• Not having enough time to snack: If your day feels too packed, it can be hard to squeeze in even small tasks. Try to look for gaps in your day, like while riding the train or waiting in line for coffee, to get things done.
• Feeling like small tasks don’t count: You might feel like snack-sized tasks aren’t meaningful or productive. It helps to reframe them as progress markers. Track your snacks with a checklist or task board so you can see your progress toward your goal and give yourself credit.

Takeaways 

Task snacking is a helpful trick that can help us tackle big projects that stress us out. By giving ourselves permission to start small, we lower the mental barrier that often holds us back. Whether we’re squeezing in quick tasks between meetings or easing into a larger project, breaking things down into bite-sized pieces can make a big difference. It’s not about doing less; it’s about working smarter with our time and energy. 

So, the next time you’re staring down a big task, ask yourself: what’s one small piece I can start with right now? Each small step you take is a win, and those wins add up.