Write about 3 specific moments in the past month when your ADHD made something harder than it should have been. What were you trying to do? What actually happened? What did you feel in that moment?

Think about your mornings for the past week. Walk through what actually happens from when you wake up to when you start your day. Where do you lose time? What derails you?

List 5 things you know you "should" do regularly but don't. For each one, write down the specific moment where it breaks down - not why you think it breaks down, but the actual moment of resistance.

Recall a time in the past year when you were completely in flow - hours passed without effort. What were you doing? What made that different from tasks you usually avoid?

Write about a relationship where your ADHD has caused friction. What specific behaviors come up repeatedly? What does the other person say? What do you wish they understood?

Think about your workspace right now. Describe what you see around you. What's supposed to be put away but isn't? What does this physical chaos tell you about your mental state?

Document a task you've been avoiding for more than a week. What exactly makes starting it feel impossible? Is it boring, overwhelming, unclear, or something else? When have you successfully done similar tasks?

Recall 3 times you've hyperfocused on something "productive" and it actually caused problems. What did you neglect? What was the cost? What warnings did you miss?

Write about your relationship with time. When you say "I'll do it in 5 minutes" or "this will take 20 minutes," how often are you right? What patterns do you notice in how you misjudge?

Think about the last time you tried to build a new habit or system. What was it? How long did it last? What specific thing made you stop using it?

List 3 coping mechanisms you use when you're overwhelmed. Are they helping or just delaying? What do you do instead of what you're supposed to be doing?

Write about a time someone told you "just focus" or "try harder." What were you struggling with? What did that feedback make you feel? What would actually have helped?

Document what happens at the end of your typical day. What tasks are left undone? What did you get distracted by? What do you tell yourself about why things didn't get done?

Think about your energy levels throughout a typical day. When do you feel most capable? When does everything feel impossible? What patterns have you noticed but haven't acted on?

Recall a system or tool that actually worked for you for more than a month. What made it stick when others didn't? What eventually made you stop using it, if you did?

Track for the next 3 days: every time you get distracted, note the time, what you were doing, and what pulled your attention. Look for patterns - are there specific times, types of tasks, or triggers?

Research 5 people you know or follow who talk openly about having ADHD. What systems do they use? What strategies do they mention? Which ones feel like they might work for YOUR brain specifically?

Document your current medication situation if applicable: What are you taking? What changes have you noticed? What side effects? What questions do you have for your doctor but haven't asked?

Create a list of all the apps, tools, and systems you've tried for task management or focus. Rate each 1-10 on: ease of use, whether it matched your brain, and how long you used it. What does this reveal?

Investigate your physical environment: take photos of your main spaces (desk, bedroom, kitchen). For each area, identify 3 specific friction points that make tasks harder. What's cluttered, unclear, or requiring too many steps?

Research the actual diagnostic criteria for ADHD and compare to your experiences. Which symptoms resonate most? Which ones surprise you? What have you been attributing to character flaws that might be neurological?

Track your sleep for one week: bedtime, wake time, quality (1-10), and how you felt the next day. What patterns emerge? How does sleep quality correlate with your ADHD symptoms?

Document every commitment you currently have - work deadlines, personal projects, social obligations, recurring tasks. Highlight which ones you're actually keeping up with vs. which are causing guilt and stress.

Research local or online ADHD support resources: therapists who specialize in ADHD, coaching options, support groups, online communities. Write down 3 you could actually contact this week.

Investigate your diet and eating patterns for the past week. When do you forget to eat? When do you stress-eat? How does meal timing affect your focus and energy? What role does caffeine play?

Create a "time audit" for yesterday or today: write down everything you did in 30-minute blocks. How much time went where you intended? Where did time disappear? What does the reality check reveal?

Research workplace or school accommodations you're legally entitled to. What have you never asked for but might help? What's available that you didn't know about? Who would you need to talk to?

Design your ideal morning routine based on your actual energy patterns, not what you think you "should" do. What would make starting the day feel possible instead of overwhelming? Be specific about timing and sequence.

Plan a physical environment redesign for your main workspace. What needs to be visible vs. hidden? What friction can you remove? Draw or describe the setup that would reduce decision fatigue and visual overwhelm.

Create a "minimum viable day" - the absolute bare minimum that would make you feel okay about today. Not your ideal day, but the floor. What are the 3-5 non-negotiables? How can you protect these?

Design a system for capturing thoughts and tasks that works with your brain. When ideas pop up randomly, what would make you actually record them? What has failed before and why? What would stick?

Plan how to use your hyperfocus productively. What conditions trigger it? How can you create those conditions for important tasks? What boundaries do you need to prevent it from taking over?

Strategize your relationship with distractions. Which ones can you eliminate completely? Which ones do you need controlled access to? Design specific barriers or friction for your biggest time-drains.

Create a "task breakdown protocol" for when something feels overwhelming. What questions will you ask yourself? How will you chunk it down? Design the exact process you'll follow when you're stuck.

Plan your weekly review process. What day and time? What questions will you ask? How will you track what worked and what didn't? Make it so simple you might actually do it.

Design accountability structures that work for you. Who can you check in with? How often? What format feels supportive rather than shameful? Be specific about who and how.

Strategize how to handle the tasks you consistently avoid. Can you delegate, automate, or eliminate any? For the ones that remain, what would make them less painful? Time of day? Reward system? Body doubling?

Plan your "emergency reset" routine for when everything falls apart. What are the specific steps to get back on track? What helps you recover from a bad ADHD day or week? Write the protocol for future you.

Create a communication strategy for the people most affected by your ADHD. What do you need them to understand? What kind of reminders help vs. feel nagging? How will you ask for what you need?

Design your ideal notification and alert system. What deserves to interrupt you? What doesn't? How can you batch interruptions? Plan the specific settings changes you'll make across all devices.

Strategize rewards and motivation for tasks that don't naturally interest you. What actually motivates you (be honest, not "should" answers)? How can you build those rewards into your system?

Plan your transition rituals between tasks or contexts. What helps you shift gears? What makes transitions harder? Design specific 2-5 minute rituals for your most difficult transitions.

Choose ONE system to implement this week. Not five, not eventually - one specific system starting tomorrow. What is it? What's the first action? When exactly will you do it?

Set up one environmental change right now that will reduce friction tomorrow. Move something, delete an app, set a timer, or create a visual reminder. Do it before moving to the next question.

Schedule your first check-in with an accountability partner or support resource. Write the exact message you'll send, to whom, and when you'll send it (specific date and time).

Identify the ONE task you've been avoiding most. Break it into the smallest possible first step - something you could do in 5 minutes. Do that step within 24 hours. When?

Create a crisis toolkit - a physical note or document listing exactly what to do when you're overwhelmed. Include 3 grounding techniques, 2 people to contact, and your minimum viable day list. Write it now.

Set up one recurring calendar reminder for something you consistently forget. Make it specific: what's the reminder, what time, what will you do when it pops up?

Choose one relationship where ADHD is causing friction and write what you'll say to that person. When will you have this conversation? Practice the opening line you'll actually use.

Block out your highest-energy time for the next 5 days on your calendar right now. Protect this time for your most important task. What will you work on during these blocks?

Audit your phone and computer: delete or hide 3 apps or sites that are your biggest time-drains. If you can't delete them, what specific friction will you add? Do it within the next hour.

Write down your next medical or therapy appointment date. If you don't have one scheduled, commit to making that call this week. What day will you call? Set a reminder right now.

Test one new coping strategy this week when you feel overwhelmed. What will you try? How will you remember to try it? What will trigger you to use it instead of your usual patterns?

Create a visual cue for your most important daily habit. Where will you put it so you see it every day? Make or place that cue before you finish this session.

Commit to one self-compassion practice for the next week. When you notice ADHD making things harder, what will you tell yourself instead of criticism? Write the specific phrase you'll use.