Dopamine Detox: What It Actually Does
One empty Saturday is supposed to make your tax return feel interesting again. The name is biologically wrong, but there is a small real effect underneath it - and a version that works better for an ADHD brain.
The Blog
Tips, advice and insights for a calmer everyday life with ADHD - routines, planning and focus.
Latest posts
Bullet Journal for ADHD: A Simpler Version
The method was invented by someone with ADHD, so why does the notebook always end up in a drawer? Because the decorated version is a different hobby. Here is the stripped-down bullet journal that survives a bad week.
ADHD Overstimulation: How to Calm Sensory Overload
When the world turns into noise on noise and even your shirt is too much, snapping or shutting down isn't a flaw — it's a full buffer. How to catch overload early, calm it fast and make it rarer.
ADHD and Exercise: Why Movement Helps
Movement is one of the most reliable non-medication supports for an ADHD brain, and one of the hardest habits to keep. Here's the honest version of both halves, and how to make it stick anyway.
Revenge Bedtime Procrastination
Staying up far too late scrolling, watching or gaming isn't always about not being tired — sometimes it's the only free time the day gave you. Here's why that trade backfires, and how to claim the time earlier instead.
ADHD Motivation: Interest, Not Importance
A hobby can hold your attention for six hours while a ten-minute chore sits untouched for a week. ADHD motivation runs on interest and urgency, not importance, and both can be manufactured.
Build a Second Brain: An External Memory You Trust
The thought that felt unforgettable at 09:14 is gone by 09:20. A second brain is one trusted place outside your head that does the remembering, so your working memory doesn't have to.
How to Set Goals You’ll Actually Achieve
Most goals don't die from laziness — they die from vagueness and the lack of a system. Here's a calm, practical way to set goals you'll actually achieve: make them specific, break them into milestones, and build them into a repeatable routine.
Executive Dysfunction, Explained
You know exactly what to do and still can't make yourself start. That's not a character flaw — it's executive dysfunction, and it responds to different tools than willpower.
Don't Break the Chain: The Calendar Method for Habits
Jerry Seinfeld once told a young comic to mark a big X on a calendar every day he wrote, and never break the chain. It's a genuinely effective habit method for ADHD brains, with a few honest tweaks so one bad day doesn't take the whole habit down.
A Realistic Self-Care Routine for ADHD Brains
Self-care keeps losing to everything with a deadline. Here's a realistic version for ADHD brains: a small floor of non-negotiables, planned like appointments, with a bad-day minimum.
The One-Touch Rule: Handle It Once, Not Five Times
The mail on the counter, the jacket on the chair, the dish that's 'soaking' — each one started as something put down 'for now'. The one-touch rule: handle each thing once, to done or to its home.