Guides
Answer-first strategies designed for low spoons and zero guilt.
Looking for mechanical step-by-step procedures?
Explore our citable protocol cards engineered for AI search and human executive function.
View All 6 Protocols →How to Rest Without Guilt: The Permission to Pause Protocol
A compassionate, nervous-system grounded guide on how to stop feeling guilty for resting, escape internalized productivity anxiety, and recharge safely.
Read Guide →How to Start a Task When Stuck: The 2-Minute Task-Slicing Protocol
A mechanical, low-friction guide for task paralysis, ADHD inertia, and executive dysfunction. Slice the task to two minutes, pair with body doubling, and start.
Read Guide →Wired at Midnight: ADHD, Sleep, and the Wind-Down That Actually Works
Why people with ADHD struggle to sleep at night. The biology of delayed circadian rhythms, revenge bedtime procrastination, and sensory downshifts.
Read Guide →The ADHD Tax: A Gentle System for Bills, Mail, and Admin Dread
How to stop losing hundreds of dollars to late fees, forgotten subscriptions, and unopened mail. A low-friction financial triage protocol for executive dysfunction.
Read Guide →Body Doubling for One: Borrowing Someone's Presence Without Asking Anyone
How body doubling anchors ADHD working memory and focus. The neuroscience of parallel work, virtual presence, and solo body-double timers.
Read Guide →Out of Sight, Out of Mind: Externalizing Your Working Memory
Why ADHD brains literally forget things exist when hidden in drawers or tabs. The cognitive science of visual scaffolding and external memory tools.
Read Guide →The Doom Pile Method: Decluttering Without Decisions
Why ADHD homes accumulate random piles of laundry, mail, and cords. How to tackle 'Didn't Organize, Only Moved' piles using zero-decision triage.
Read Guide →The 5-Minute Start: A Protocol for ADHD Task Paralysis
How to break out of ADHD freeze and executive shutdown. The science of task initiation, dopamine thresholds, and a 5-minute ritual that works.
Read Guide →If-Then Plans: The 2-Minute ADHD Trick With Actual Research Behind It
How implementation intentions bypass ADHD executive dysfunction. The science of pre-loading decisions to automate focus, routines, and boundaries.
Read Guide →RSD First Aid: What to Do in the 90 Seconds After a Rejection Hit
A somatic and psychological first-aid protocol for Rejection Sensitive Dysphoria (RSD) in ADHD. How to survive the initial emotional wave without shame.
Read Guide →Why Your Routine Died (and How to Rebuild One That Survives Change)
The heartbreaking cycle of building an elaborate ADHD routine only to see it collapse within weeks. Why routines fail and how to build low-friction habit scaffolding.
Read Guide →Waiting Mode Is Real: What to Do in the Hours Between Plans
Why an appointment at 2:00 PM freezes your entire morning. The neuroscience of ADHD waiting mode and a calm protocol to reclaim dead hours.
Read Guide →The Inbox Bankruptcy Protocol: How to Reset When Unread Emails Overwhelm You
A shame-free guide to handling an overflowing email inbox during burnout and mental exhaustion. Archive the backlog and reset cleanly in 15 minutes.
Read Guide →The Morning Freeze Protocol: What to Do When You Cannot Get Out of Bed
A gentle somatic and executive function guide for morning paralysis, depression freeze, and bed inertia. Reset with the 2-minute floor protocol.
Read Guide →The Cognitive Shuffling Protocol: What to Do When Racing Thoughts Block Sleep
A gentle, evidence-grounded mental exercise for sleep-onset insomnia. Scramble analytical thinking with random neutral word imagery and fall asleep naturally.
Read Guide →The Zero-Explanation Boundary: How to Cancel Plans or Say No Without Guilt
Five copy-paste cancellation templates and boundary scripts. Learn how to decline invitations and say no without over-explaining or feeling shame.
Read Guide →What to Do on a Bad Day: The Bad-Day Mode Protocol
A complete, compassionate guide on how to survive a low-energy day, navigate executive dysfunction, and shrink your expectations without guilt.
Read Guide →Bad Anxiety Day? What to Do in the First 10 Minutes
What to do when acute anxiety spikes. Physiological resets for racing thoughts, physical tension, and nervous system overwhelm.
Read Guide →What to Text When Checking In on a Friend Who Went Quiet
How to reach out to an overwhelmed or depressed friend without creating reply debt. Low-pressure templates and compassionate rules.
Read Guide →How to Clean When Depressed: The Trash-First Protocol
A compassionate, step-by-step cleaning method for depression, executive dysfunction, and ADHD overwhelm. Start with trash, clear one surface, and stop.
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