Guides
ADHD routines,
explained properly.
Start here
Building routines
Building routines
An ADHD morning routine that survives the snooze button
Why ADHD mornings collapse, and a sequence designed around that instead of against it.
Building routines
An ADHD evening routine for people who cannot stop
Why ADHD evenings run late, and a wind-down sequence that works with the second wind instead of arguing with it.
Building routines
A daily routine template for ADHD you can copy today
A full-day template with the anchors, the blocks and the reduced version, ready to adapt.
Building routines
Habit tracker vs routine app: which one ADHD actually needs
One records whether you did it. The other does it with you. That difference is most of the outcome.
Building routines
Choosing ADHD apps for iPhone: a category guide
Five categories, what each actually fixes, and the four red flags that predict you will delete it.
Building routines
How to restart a routine after you have fallen off
The restart fails when it is bigger than the original. Here is the version that works.
Building routines
An ADHD routine for working from home
Remote work deletes the scaffolding you did not know you were using. How to rebuild it on purpose.
Building routines
Never forgetting the second dose
The first dose is a routine problem. The second one is a cue problem, and it is harder.
Building routines
ADHD routines that survive a student timetable
The timetable changes every day. The routine has to attach to something that does not.
How ADHD works
How ADHD works
Executive dysfunction, explained without jargon
Why knowing exactly what to do and still not doing it is a mechanism, not a character flaw.
How ADHD works
Task initiation: why starting is the hard part
Starting is a separate operation from doing, and it fails on its own. Here is how to make it cheaper.
How ADHD works
Time blindness: when an hour feels like ten minutes
The internal clock is unreliable, so stop using it. Make time a thing you can see.
How ADHD works
Body doubling: why working near someone helps
One of the highest-yield ADHD strategies, and it costs nothing. What it is and how to run one.
How ADHD works
Why streaks break ADHD brains
The counter that motivated you for eleven days is the reason you deleted the app on day twelve.
How ADHD works
Motivation, dopamine and why interest beats importance
Importance does not motivate ADHD. Four other things do. Build routines that use them.
How ADHD works
Routine, habit or schedule — which one you actually need
Three words used interchangeably, three different mechanisms. Most failed systems are the wrong one.
How ADHD works
What a streak freeze is, and how to tell a good one
Four design decisions separate a freeze that saves an app from one that is a paywall in disguise.
Choosing tools
Choosing tools
Shame-free habit apps: what to look for
The app that made you feel behind was not badly made. It was made for someone else.
Choosing tools
ADHD apps for adults, not for kids
Star charts work when someone else is holding the chart. Nobody is holding yours.
Choosing tools
Why widgets and Live Activities matter for ADHD
The best interface for an ADHD app is the screen you were already going to look at.
Choosing tools
ADHD apps that work offline and without an account
A sign-up screen between you and your morning routine is a sign-up screen you will lose to.
Choosing tools
Planner, routine app or to-do list?
Most people install a to-do list for a problem a to-do list cannot solve.
Choosing tools
Apps for executive dysfunction, by failure
Match the tool to the function that is failing, not to the word 'ADHD'.
Choosing tools
Are free ADHD apps good enough?
Some of the best ADHD tools cost nothing. Some free apps are paid for with attention.