Tools for the unquiet mind.
Every proven study method and ADHD technique, in one place, to read, to try, and to keep what works.
Classic Pomodoro
The gold standard for neurodivergent focus. Break large work into 25-minute sprints separated by short breaks.
- Effort
- Low
- System
- Timer Included
- Duration
- 25 min
Body Doubling
Work alongside another person, physically or virtually, to anchor your attention and lower activation energy.
Time Blocking
Pre-assign every hour of the day to a specific intention, not a to-do list.
Deep Work Sprints
Long, undistracted blocks on a single cognitively demanding task.
90-Minute Ultradian
Match your work to your body's natural 90-minute energy waves, then truly rest.
Spaced Repetition
Review material at expanding intervals so each recall lands just before you'd forget.
Active Recall
Close the book. Force your brain to pull the answer up from nothing. That's where learning lives.
Feynman Technique
Learn by teaching. Explain a concept in plain language to surface the gaps in your understanding.
Cornell Notes
A note layout that builds review into the act of writing. Cues on the left, notes on the right, summary at the bottom.
Mind Mapping
Lay ideas out radially instead of linearly. ADHD brains often think in webs, not lists.
Interleaving
Mix subjects or problem types within one study session instead of blocking by topic.
The Dopamenu
A pre-written menu of healthy dopamine hits so you don't default to doomscrolling when your brain feels flat.
Eat the Frog
Do the most dreaded task first, before your willpower drains and avoidance wins.
2-Minute Rule
If it takes less than two minutes, do it now. If it's a bigger habit, just do the 2-minute version.
Task Chunking
Big tasks freeze the ADHD brain. Chop them into pieces so small they're embarrassing to skip.
Implementation Intentions
Pre-commit to *when* and *where* with an if-then plan. Doubles follow-through in studies.
Habit Stacking
Anchor a new habit onto an existing one so the old habit becomes the cue.
Temptation Bundling
Pair something you should do with something you love. Only allow the love during the should.
Brain Dump
Empty every open loop in your head onto a page. The static drops, focus returns.
Fidget Timer
A timed micro-movement break. Walk, stretch, pace. Reset attention without falling into a 90-minute detour.
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