guides
Guides, kept short on purpose
Each guide starts with the answer, gives you one calm thing to try, links to a free tool and lists its sources.
Tony’s experiments
I used a two-minute timer for a week. Here’s what I finally started.
What I finally started in one week.
Read →A week with a dopamine menu instead of my phone
Walks, a new book and Spanish again.
Read →Starting & focus
ADHD task paralysis
What to do in the first two minutes.
Read →How to start a task with ADHD
A five-step starter you can reuse.
Read →Brain dump for ADHD
How to do it, and what to do after.
Read →Body doubling
How to try it at home or online.
Read →The interest-based nervous system
Why interest beats importance.
Read →Time
Home
Doom piles
A calm way to clear them.
Read →ADHD and cleaning
Where to start when it’s all a mess.
Read →Money & admin
Work & everyday words
ADHD at work
Small systems for calmer workdays.
Read →Copy-paste scripts for ADHD moments
Words for late replies, cancelling, asking.
Read →Energy & rest
What is a dopamine menu?
With examples for every course.
Read →ADHD low-energy day
The minimum version of a day.
Read →Revenge bedtime procrastination
Revenge bedtime procrastination.
Read →ADHD burnout
Signs and a gentle recovery plan.
Read →Plans & routines
free printable kit
Free: the Fresh Start Kit
Six calm pages for the moment you come back to a plan you dropped: a fresh start page, a one-first-step today page, a low-battery day page and a write-it-all-down page. A4 and US Letter.
Get the free kitNo catching up. Just one first step.
