ADHD-Friendly Task Initiation (2-Minute Start)
A strategy specifically for the ADHD challenge of task initiation — the inability to start tasks even when you want to. The core...
2 minutes to start; preparation time varies. Total: 5-10 minutes of setup for difficult tasks
Body Doubling
A productivity technique where you work on your tasks in the presence of another person — either physically or virtually. The...
25-90 minutes per session; frequency as needed for difficult tasks
Dopamine Menu
A personalized, curated menu of stimulating activities organized by intensity level — like a restaurant menu — that gives your...
30-60 minutes to create initially; activities range from 5 minutes (starters) to hours (specials)
External Brain System
A systematic practice of getting every thought, task, worry, and idea out of your head and into a trusted external system — often...
5-10 minutes daily for capture; 30-60 minutes weekly for processing/review
Time Blindness Tools
A set of concrete strategies to externalize time perception for ADHD brains that struggle with time blindness — the inability to...
5 minutes daily for time estimation practice; ongoing use of tools throughout the day