Guides
Plain, practical writing about what happens after you lose track, and how to return.
Featured · 6 min
A low-power routine for ADHD bad days
A Low Power routine is the smallest version that protects what matters on a hard day. Learn how to design it, shrink it and know when to stop.
Read the guideTime · 6 min
ADHD and time blindness: make time visibleTime blindness is an informal phrase, not a diagnosis. Leave-by times, buffers and alarms that name an action make the next transition hard to miss.
Getting back on track · 5 min
ADHD backlog: what to do with the pile you are afraid to openOld messages, overdue tasks, a stack of mail. Do not process it tonight and do not delete it. Quarantine it, label it, and give it one bounded review.
Work · 5 min
ADHD burnout recovery: stop running on emergency fuel and use Low PowerDeadline sprints that end in a crash are a pattern, not a flaw. Recover in Low Power, warn people early, and notice when burnout needs professional help.
ADHD systems · 6 min
ADHD executive dysfunction explained: why knowing what to do is not enoughExecutive dysfunction is the gap between knowing what to do and doing it when it matters. A plain explanation, and how to build systems that carry the load.
Overwhelm · 5 min
ADHD overwhelm: Protect, Progress, PolishWhen everything looks important and capacity is low, sort tasks into Protect, Progress and Polish. Protect first, Progress second, Polish waits.
Starting tasks · 5 min
ADHD procrastination is not laziness: the gap between intention and accessPutting things off with ADHD is rarely about not caring. Learn how information, intention and access differ, and what to change instead of trying harder.
Starting tasks · 5 min
ADHD task paralysis: make the first action smaller than the taskWhen a small task feels impossible to start, the start is the problem. Learn to expose hidden steps and use a two-minute contact action with a real stop rule.
ADHD systems · 5 min
Current, Next, Check: a three-line ADHD restart toolWrite three lines when you stop: what is true now, one next action and when you will look again. A state note that makes returning to a task cheaper.
Routines · 6 min
Full Power, Low Power, Restart: a better way to design ADHD routinesA routine with one mode collapses on schedule. Give each system a complete version, a reduced version and a return path, built from what must be protected.
Getting back on track · 5 min
How to get back on track with ADHD without catching up firstFallen off your system? Return in three steps: say what is true now, protect the nearest consequence, and leave a note for tomorrow. No catching up.
Shame and avoidance · 5 min
How to restart after ignoring something for weeksA closed planner, an unopened account, an unanswered message. Restart with one neutral sentence, one real consequence and a stop rule, not a confession.
Planning · 5 min
The ADHD planner is nine days behind. Do not catch upYou opened the planner and it is nine days stale. Do not backfill it. Write what is true now, protect one consequence and leave a three-line note.
Getting back on track · 5 min
The comeback tax: why returning feels harder than startingA five-minute routine can feel impossible after three missed weeks. The task did not grow. The return got expensive. Here is what is in the bill.
ADHD systems · 6 min
The One Capture Door: stop losing tasks across five appsCapturing into many places works out the same as capturing into none. Use one intake door, start each item with a verb, and attach a review to a daily cue.
ADHD systems · 5 min
What makes a good ADHD self-help book: six honest checksBefore you buy another ADHD book, check six things: evidence labels, clear limits, no fake proof, composite examples, a bad-day version and a way back.
Overwhelm · 5 min
What to do when everything feels urgent with ADHDWhen every item feels urgent, ask what gets more expensive in the next 24 hours, then apply a fixed rescue order. A way to choose one action and stop.
Planning · 6 min
Why ADHD planners work for two weeks and then disappearPlanners often fail because they have one gear: the full routine or nothing. Learn the three-gear design that gives a planner a small version and a way back.
Shame and avoidance · 5 min
Why shame makes ADHD avoidance worseShame turns a task into a verdict, and avoidance raises the cost of returning. Learn how shame builds the comeback tax and how to lower it without excuses.
Routines · 5 min
Your ADHD routine stopped working. Do this instead of starting overWhen a routine breaks, the fix is rarely a new one. Find the missing gear, build a smaller version, and add a way back before the next bad week.
