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 Blog
Tips, advice and insights for a calmer everyday life with ADHD - routines, planning and focus.
Latest posts
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.
Time Blocking: A Beginner’s Guide
Time blocking means dividing your day into named blocks and deciding in advance what each block is for. This gentle beginner's guide walks through what it is, why it works, and how to start without over-packing your day.
How to Reduce Phone Distraction
You pick up your phone to check one thing and resurface twenty minutes later. It's not weak willpower, the phone is built to do that. Here's how to reduce its pull without quitting it entirely.
Timeboxing: Give Every Task a Box
Without a deadline, a 20-minute task somehow takes all afternoon. Timeboxing puts a fixed time limit around each task before you start, so it gets done instead of sprawling. Here's how it works.
ADHD Waiting Mode: Why One Task Eats Your Day
There's a single thing on your calendar at 3pm, and somehow the whole day is gone, spent waiting. ADHD waiting mode is real, frustrating, and not laziness. Here's what's happening and what helps.
If-Then Planning (Implementation Intentions)
Vague goals like be more organised quietly die. If-then planning gives them a trigger and an action: when X happens, I'll do Y. It's one of the most evidence-backed tricks for following through.
Simple Meal Planning When You Have ADHD
It's 6pm, you're hungry, and the question what's for dinner feels impossible. Meal planning solves it before it starts. Here's a low-effort, ADHD-friendly way to never face that blank again.
The Five-Minute Rule to Beat Procrastination
The hardest part of a task is starting it. The five-minute rule shrinks that wall to almost nothing: commit to five minutes, then quit if you want. You usually won't. Here's why it works.
Build Buffer Time Into Your Day
You schedule the day perfectly, then the first thing runs five minutes late and everything after it collapses. The fix isn't better timing, it's empty space. Here's how to build in buffer time.