49. 1-3-5 brain dump
Framework 4When the day feels too big
Empty everything onto paper. Then pick one big thing, three medium things, and five small things. That's the day.
1/3 Dump for 10 minutes
Every task, every errand, every worry, get it all on the page. Don't filter, don't organise, don't tidy as you go. Just empty the brain.
2/3 Pick 1 + 3 + 5
One Big Important Thing, three Medium Things, five Small Quick Wins. Everything else slides over to tomorrow's list, no guilt attached.
3/3 Cross off as you go
ADHD brains live for visible progress. Use a thick pen, cross things off with proper vigour, and let yourself feel the small win each time.
Written by Rich, who has ADHD. This guide is information, not medical advice. How this guide is written · Need help now?