Please enable JavaScript.
Coggle requires JavaScript to display documents.
ADHD Productivity Reminders - Coggle Diagram
ADHD Productivity Reminders
FOCUS on ENERGY & DOPAMINE
MOMENTUM over perfection
TASK CHUNKING
BREAK into SMALL tasks
Start SMALL
10 min TASK
Can't start?
ONLY NEED for 2min
Still overwhelmed?
even smaller
PAIR with Decision Matrix
Gamification
PAIR with Dopamine Boosts
Can't get started?
Dopamine Preload is needed
Task be fun & REWARDING
Challenge TIMER
Track STREAKS
MINI Rewards
No like rewards?
be SOCIAL
Message FRIEND, AFTER task
Co-Working forAccountability
Body Doubling
DECISION MATRIX
to Prioritize
all still Urgent?
Write all TASKS
FORCE RANK tasks
have QDelegate
Q1,Q2,Q3,Q4
Pomodoro Technique
25 min bursts, 5min rest
Can'tget started?
Start 5min first
Externalize WORKING Memory
VISIBLE REMINDERS
alarms
Habit Stacking
Sticky note/ WHiteboards
Forget to check reminders?
Pair with unavoidable things - EXTREME Habit Stack
LOW ENERGY days
ADJUST Expectations
What is MINIMUM Viable task?
SMALLEST version of PROGRESS
TRY
BODY DOUBLING /CO-WORKING
ENERGY Blocking (not time blocking)
Structure around ENERGY Levels
OPTIMIZE SENSORY Regulation
adjust noise, lights, distractions
movement breaks
fidget tools
weighted blankets
COMPASSION Check-in
SCHEDULE INTENTIONAL Rest Breaks