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.
The Blog
Tips, advice and insights for a calmer everyday life with ADHD - routines, planning and focus.
Latest posts
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.
Out of Sight, Out of Mind: ADHD & Object Permanence
The leftovers rot because you forgot the fridge had a back. The friend drifts because they left your feed. This out of sight, out of mind pattern has a name in the ADHD world, and a set of fixes.
How to Break a Bad Habit (Without Willpower)
Telling yourself to just stop almost never works. Bad habits aren't broken by willpower, they're rebuilt. Here's how to change the loop behind the habit instead of fighting it head-on.
How to Break a Big Task Into Small Steps
When a task feels too big, the problem is usually ambiguity, not laziness. Here's a calm method to break down a task into small, doable steps you can actually start.
The 10-Minute Reset for a Messy Day
Some days just get away from you, the desk is a mess, the plan is gone, and you've given up before lunch. You don't need to wait for tomorrow. Here's a 10-minute reset to recover the day you're already in.
Does Focus Music Actually Work? (ADHD)
Many people, especially with ADHD, swear by focus music. But does it actually work, or is it just nice background noise? The honest answer and how to find what works for you.
The Monthly Reset Routine
Months fly by without you checking if you're heading where you wanted. A monthly reset is a short zoom-out that keeps the big picture from quietly drifting. Here is how.