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.
The Blog
Tips, advice and insights for a calmer everyday life with ADHD - routines, planning and focus.
Latest posts
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.
An Evening Routine for Better Sleep
A simple evening routine makes the night calmer and the morning softer. Here is a flexible, shame-free routine you can actually keep — even on tired days.
ADHD Task Paralysis: How to Get Unstuck
You have a hundred things to do, you know they're important, and you're frozen, stuck on the sofa, doing none of it. ADHD paralysis is real and it isn't laziness. Here's how to thaw out.
Temptation Bundling: Make Boring Tasks Enjoyable
Only let yourself binge that show while you fold laundry. Save the good podcast for the walk. That's temptation bundling: pair a should with a want, and the boring thing gets a lot easier.
How to Beat the Sunday Scaries
Sunday afternoon, and a quiet dread creeps in about the week ahead. The Sunday scaries are real, and mostly they come from facing an unknown week. Here's how to make Monday feel manageable.
The Distraction Parking Lot: Capture, Don't Chase
You're focused, then your brain pings: did I reply to that email? Off you go. A distraction parking lot catches those thoughts so you can keep working and deal with them later.
How to Prioritise Tasks (the ABC Method)
When everything feels equally urgent, you freeze. Prioritising isn't about doing more, it's about deciding what matters today. Here's the simple ABC method to sort a messy list fast.