ADHD Tools & Protocols
Practical, printable ADHD tools for adults navigating executive dysfunction. No toxic positivity, no aesthetic fluff, and no useless advice. Just structure for when the executive function machine is broken.
Task Initiation Diagnostic
Analyze the root cause of ADHD paralysis. Determine whether you are stuck due to fear, overwhelm, or low dopamine, and use the targeted unlock for each.
Stuck Loop Interrupt
An emergency ADHD protocol for physical inertia. Use this when you are trapped in a digital scroll hole and need to regain motor control.
Micro-Task Breakdown
Combat executive dysfunction by breaking impossible projects into comically small, actionable steps that bypass the brain’s overwhelm response.
ADHD Rage Spiral Map
A clinical look at emotional dysregulation. Map the path from sensory overload to nuclear meltdown, identifying triggers and intervention points along the way.
RSD Reality Check
Manage rejection sensitive dysphoria with a logic-based framework. Separate objective facts from neurological lies when the shame response is peaking.
Capacity Inventory
A tool for realistic energy management. Audit your current cognitive load before committing to a schedule that causes burnout.
Time Blindness Reality Sheet
An ADHD-friendly time tracker. Compare estimated versus actual task duration to improve temporal awareness without the weight of self-shame.
Burnout Warning Signs
Identify the early physiological and cognitive indicators of neurodivergent burnout. Spot the crispy zone before a total system crash occurs.
Shame vs. Responsibility
Differentiate between moral failings and disability symptoms. Sort what you need to fix from what is simply a byproduct of an overloaded ADHD brain.
The Daily Anchor
A minimalist, low-demand daily structure. One critical task, one act of body care, and one intentional dopamine source to sustain focus without the whole system crashing.
Doom Pile Excavator
A systematic recovery protocol for clutter paralysis. Shift from cleaning to excavating to manage the executive load of dealing with what has been avoided.
Waiting Mode Override
A temporal containment system to stop appointment paralysis. Reclaim your productivity when your brain freezes while waiting for a scheduled event.
The Dopamine Menu
A pre-decision system for stimulation selection. Avoid mindless scrolling by choosing from a curated list of healthy, deliberate dopamine sources.
Missing a protocol?
If you need a system for a specific chaos point, tell me what keeps breaking. I build tools based on real operational failures.