🎯 Add Goal / Initiative

🎯 Goals & Projects

✅ Add New Habit

Track daily habits that support ADD management and lifestyle goals.

📊 Lifestyle Stats

🧠 Executive Function Support

Understanding Your Brain

ADD affects executive functions: planning, organizing, initiating tasks, emotional regulation, and working memory. This tool compensates by providing:

• External structure: Clear categories and prompts reduce decision fatigue
• Low-friction capture: Quick task entry before ideas disappear
• Visual organization: See all tasks at once; reduces overwhelm
• Flexible prioritization: Adapt as your focus shifts

Time Management Strategies

• Time Blocking: Schedule specific tasks for specific times
• Pomodoro Technique: 25 min work + 5 min break prevents hyperfocus burnout
• Task Breakdown: Break big projects into 15-30 min chunks
• Deadline Anchors: Use due dates as external motivators

⚡ Quick Wins & Motivation

Dopamine-Friendly Approach

ADD brains need immediate rewards. Build them in:

• ✅ Check off small tasks (visual reward)
• 💬 Tell someone about your progress
• 🎯 Celebrate milestones, not just final completion
• ⏲️ Use Pomodoro completion as wins
• 🏆 Track streaks on habits

Managing Overwhelm

• If you have 20+ tasks: Choose top 3 for today
• If starting is hard: Break into 2-min micro-tasks
• If stuck: Use Dopamine Menu or take a Pomodoro break
• If burned out: Reduce workload; ADD needs breaks

🎯 Evidence-Based Techniques

What Works for ADD (Research-Backed)

• Body Doubling: Work with someone (even virtually). Presence = accountability.
• External Structure: This tool! External systems bypass internal executive dysfunction.
• Gamification: Progress tracking, streak counts, small rewards boost dopamine.
• Monotasking: Focus on ONE thing per Pomodoro block.
• Reminders & Notifications: You won't remember without external prompts.

Sleep, Nutrition & Movement

• 💤 Sleep is medication for ADD. Protect 7-9 hours.
• 🥗 Protein stabilizes dopamine. Eat regularly.
• 💧 Hydration affects focus. Drink water between tasks.
• 🚶 Movement releases dopamine naturally. Walk during breaks.
• ☕ Caffeine: Can help, but avoid after 2pm (sleep is more important)

💡 Using This Tool Effectively

Setup (First Time)

1. Brain dump: Add all current tasks (don't organize yet)
2. Identify your 3 big goals for next 3 months
3. Build your Dopamine Menu (5-10 activities)
4. Add 3-5 habits you want to track

Daily Use

1. Morning: Pick top 3 tasks for the day (limit choices)
2. Work: Use Pomodoro timer for focus blocks
3. Breaks: Check Dopamine Menu instead of scrolling
4. Evening: Log completed tasks, habits, check off wins
5. Weekly: Review goals, adjust if needed

⚠️ Common Pitfalls

• ❌ Don't add 50 tasks (overwhelm returns)
• ❌ Don't force rigid systems (flexibility is key)
• ❌ Don't skip breaks (hyperfocus → burnout)
• ❌ Don't shame yourself for missed tasks (restart, adjust)