Guides
Guides to plan your days
Planning your day, beating procrastination, keeping a routine, building a habit: clear answers backed by research, without guilt. And, where it helps, what changes with ADHD.
How to plan your day: a simple method without guilt
How to plan your day: why plans fall apart, how to estimate time with buffers, pick a few priorities and plan the night before, backed by research.
Read the guide Guide 02How to stop procrastinating: what actually works
How to stop procrastinating: why procrastination isn't laziness, and what research says helps, from tiny first steps to if-then plans and self-forgiveness.
Read the guide Guide 03Time blindness in ADHD: what it is and how to manage it
What is time blindness in ADHD? What research says about time perception, how it shows up day to day, and practical ways to make time visible again.
Read the guide Guide 04How long does it take to form a habit? Not 21 days
How long does it take to form a habit? Research says a median of 66 days, not 21. Why missing a day is fine and how to build habits without streaks.
Read the guide Guide 05Morning routine: how to build one that actually sticks
How to build a morning routine that sticks: anchor each step to a cue, how long habits really take, 15- and 30-minute examples and a plan for bad mornings.
Read the guide Guide 06Time blocking: how to time block your day, flexibly
How to time block your day without a rigid schedule: block sizes, buffers, handling overruns, and how it compares to to-do lists and Pomodoro.
Read the guide Guide 07Visual timer for adults and kids: why and how to use one
What a visual timer is, why seeing time pass helps, what the research really shows, and how to use one for work, study, kids' routines and the classroom.
Read the guide Guide 08Visual schedule for adults: autism and ADHD guide
How a visual schedule helps autistic and ADHD adults: what the research says, how to build one on paper or in an app, and how to plan without guilt.
Read the guide Guide 09ADHD planner app: how to choose the right one
How to choose an ADHD planner app: the criteria that matter, from visible time and gentle reminders to privacy and fair pricing, backed by research.
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