The ADHD Starter Stack

The 12 focus tactics

Check them as you try one. Reload-safe — your progress is remembered on this device.

1. One-task rule: open exactly one document per work block. 2. 5-minute Kickstart: start a timer, permission to stop after 5. 3. Body-doubling: work beside someone (virtual or real). 4. Capture pressure valve: one running brain-dump file, not vague memory. 5. Visible timers: keep the clock on screen at all times. 6. Break big tasks into "the smallest next physical action" (SMNPA). 7. Friction log: 3-minute end-of-day note of what blocked you. 8. Interest-based urgency: bundle boring work with a stake or curiosity hook. 9. Phone in a different room — not just face-down. 10. Two-track list: ONE "next-up" item + someday list (never a wall). 11. Shutdown ritual: same 3 commands ending every workday. 12. Medication-anchored calendar: build critical work inside med window.

Your 3 fastest micro-routines

The Reset (90s): stand, water, 10 slow breaths, write the next physical action on a sticky.
The Wall (10 min): brain-dump everything mid-task-loop, sort into two-track list, return to one item.
The ask: one friction from your log summarized with its job-function impact — sent to HR or your manager (see the accommodation builder).

Bonuses & templates

The ready-to-edit accommodation letter is built by the interactive Accommodation Request Builder on ADHDefg; the weekly deep-dive lands every Monday, Wednesday and Friday on the archive.

Not medical advice. Suggestions? Use the Weekly hub or the tools pages — updates ship every Monday.