An Evening Wind-Down Routine
You're exhausted at nine and wide awake at eleven. The wind-down hour is a transition, and transitions are exactly the thing ADHD brains need help with.
The Blog
Tips, advice and insights for a calmer everyday life with ADHD - routines, planning and focus.
Latest posts
Manage Your Energy, Not Just Your Time
You had two free hours and got nothing done, because they were the wrong two hours. Planning by time alone ignores the resource that actually runs out.
Pick Your One Thing for the Day
Twenty tasks, all shouting. The One Thing question doesn't ask what's most urgent, it asks what makes the rest of the list smaller.
ADHD Burnout: Spotting It and Recovering
You're not tired, you're empty. Things you did easily last month are now impossible. Here's what ADHD burnout is, and what actually helps.
The Pomodoro Technique, Explained
The Pomodoro technique means working in short, timed intervals — classically 25 minutes of focus followed by a 5-minute break. Here's a calm guide to how the method works, why it helps, and how to run your first session.
Use Streaks Without Burning Out
A streak can carry you through weeks you'd otherwise skip, right up until you break it and quit entirely. Here's how to keep the motivation without the crash.
A Low-Effort Cleaning Routine
The flat is fine, and then suddenly it isn't. Here's a cleaning routine built for brains that can't do the big Saturday clean, and don't need to.
The Hidden Cost of Context Switching
You were busy all day and finished nothing. Often the culprit isn't the work, it's the number of times you changed what you were working on.
Beat the Planning Fallacy
You've done this task a hundred times and you still guess it'll be quick. That's the planning fallacy, and you don't fix it by trying harder, you fix it with data.
The ADHD Tax and How to Reduce It
The late fee you didn't need to pay, the second charger, the subscription you forgot to cancel. Here's why the ADHD tax happens and how to shrink it without becoming a different person.
Build Habit Cues Your Brain Actually Notices
You know exactly what you want to do. You just never remember at the moment it matters. That's a cue problem, not a discipline problem, and cues are fixable.
A Laundry System That Actually Works
The clean clothes have been on the chair for three days and the basket is full again. Laundry breaks down in the gaps between steps, so here's a system that removes them.