Focus & Routines
ADHD Cleaning: How to Do Chores in 30-Minute Slots
A cleaning method for ADHD brains: one zone per half hour, a visible finish line, a set start time, and no all-day cleaning marathons that end in burnout.
8 min readThe archive
A journal for
showing up.
192 articles on the small actions that shape a day. Browse the archive or find a specific topic.
Tools & Resources
ADHD-Friendly Focus Sessions: Book 30 Minutes, No Guilt
Plan your day as a few 30-minute slots, start each with one tap, and miss one without a broken streak. How Cohorty sessions fit an ADHD brain.
7 min read
Focus & Routines
ADHD Paralysis: How to Start a Task When You're Stuck
You know what to do and still can't start. What ADHD paralysis is, the three common kinds, and small ways to get moving within the next few minutes.
8 min read
Tools & Resources
Habit Trackers Without Streaks: Forgiving Apps Compared
If a broken streak makes you quit, these habit apps handle missed days more gently: scores instead of resets, skip days, pauses, or no streaks at all.
8 min read Focus & Routines
Pomodoro Technique for ADHD: How to Adapt It
Why the classic 25/5 Pomodoro often breaks for ADHD and how to adapt it: flexible lengths, breaks with an exit, hyperfocus rules and starting with others.
8 min read Focus & Routines
Working From Home With ADHD: How to Stay on Track
Remote work removes the structure ADHD brains rely on. How to rebuild it at home: start and end times, short blocks, a work spot, coworking and quiet check-ins.
9 min read
Habit Science
Celebration Rituals for Habit Milestones
Why celebrating right after a habit helps it stick, BJ Fogg's celebration technique, and simple rituals for daily wins and bigger milestones.
11 min read
Habit Science
Dopamine's Role in Habit Formation (The Craving Mechanism)
Dopamine drives wanting more than liking. How the reward system creates cravings, why new habits feel flat, and how to make good habits rewarding.
15 min read
Habit Science
Immediate vs Delayed Gratification in Habits
Learn why your brain chooses instant rewards over long-term benefits, and discover 7 strategies to overcome the delay discounting trap.
12 min read
Habit Science
Intrinsic vs Extrinsic Rewards for Long-Term Habits
Discover why external rewards often fail at building lasting habits, while internal motivation creates sustainable behavior change. Evidence-based guide.
11 min read
Habit Science
Process vs Outcome Rewards in Habit Building
Discover why focusing on process rewards creates lasting habits while outcome rewards often fail. Learn to shift your motivation from results to actions.
14 min read
Focus & Routines
Study With Me Online: 5 Ways to Study Together, No Camera
How to study with other people online: study-with-me videos, live rooms, Discord servers, 1:1 sessions and camera-free booked sessions, and which one to pick.
8 min read