Starting
Implementation Intentions
Pre-decide "if X then Y" so your brain doesn't have to choose in the moment.
The ADHD techniques library
Practical techniques
for an ADHD brain.
25 techniques, grouped by what they help with. Browse them when you need one. Save the ones that land. Forget the rest. That's fine.
Placeholder · Homepage hero illustration
The signature visual identity of the site. Calm, abstract. Maybe a collection of small objects (timer, anchor, bookmark, paper, pen) arranged in a loose grid suggesting a 'kit'. Warm palette.
What are you trying to do?
Pick the bit of your brain that's giving you trouble. We'll take you to the techniques for it.
5 techniques
Can't get going?
Starting · Getting yourself into the thing.
6 techniques
Started, can't keep going?
Sustaining · Staying with it once you've started.
4 techniques
Stuck on something else?
Switching & Stopping · Changing tracks without losing the day.
4 techniques
Feelings in the way?
Emotions · When the feelings are the blocker.
3 techniques
Paperwork piling up?
Life Admin · Forms, bills, the boring necessary stuff.
3 techniques
Surroundings working against you?
Environment & Energy · Designing the space around the brain.
Starting
Getting yourself into the thing.
Starting
Body Doubling
Borrow someone else's brain to start the thing your brain can't start alone.
Starting
The Two-Minute Rule
If a task takes under two minutes, do it now, before it joins the pile.
Starting
The 5-Minute Rule
Commit to five minutes. Permission to quit after. Most of the time you won't.
Starting
Pre-Task Rituals
A short, repeated sequence that tells your brain "we're working now."
Sustaining
Staying with it once you've started.
Sustaining
Brain Dump
Empty your working memory onto paper so it can stop holding everything at once.
Sustaining
Make Time Visible
ADHD brains can't feel time pass. Show it visually and you can work with it.
Sustaining
Anchor Habits
Bolt a new habit onto something you already do without thinking.
Sustaining
The Boring Soundtrack
Same playlist, every focus session. Boring on purpose. Your brain stops listening and starts working.
Sustaining
The Externalised Cue
Put the reminder in your physical path. Don't trust the brain to remember.
Sustaining
Pomodoro for ADHD Brains
The classic technique, adjusted for brains that find 25 minutes either too long or laughably short.
Switching & Stopping
Changing tracks without losing the day.
Switching & Stopping
The Bridge Task
A low-stakes task between two hard ones gives your brain a runway to land and take off again.
Switching & Stopping
Hyperfocus Exit Ramps
Hyperfocus is a gift and a trap. You need a way out, planned in advance.
Switching & Stopping
Parking Lot Notes
A captured thought is no longer interrupting. A scrap of paper is enough.
Switching & Stopping
Transition Rituals
A short routine between tasks tells your brain "we're switching now." It stops the bleed.
Emotions
When the feelings are the blocker.
Emotions
Cognitive Defusion for RSD
Your brain says "they hate me." You can hear that without it being the truth.
Emotions
Name It To Tame It
Saying what you're feeling, even silently, reduces the grip the feeling has on you.
Emotions
The Rage Pause
Don't send the message. Don't say the thing. Sleep on it. Reread tomorrow.
Emotions
Urge Surfing
Urges feel infinite but actually peak and pass in about 90 seconds. Ride the wave, don't fight it.
Life Admin
Forms, bills, the boring necessary stuff.
Life Admin
The Boring Things Batch
Group all the dreaded admin into one session, with a hard end, and a reward.
Life Admin
The Document Sweep
Quarterly: find every important document, scan it, file it. Then forget where it is, because future-you can search.
Life Admin
Ulysses Contracts
Lock future-you out of the decision now-you knows is bad. Future-you won't have the bandwidth.
Environment & Energy
Designing the space around the brain.
Environment & Energy
Friction Design
Make good behaviour two clicks away. Make bad behaviour ten.
Environment & Energy
The Phone Garage
One specific physical spot where your phone lives when you're not actively using it.
Environment & Energy
The Sensory Regulation Kit
A small physical kit of fidgets, weights, and sensory tools that helps your nervous system settle.