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Fri, 28 Aug · 08:50 pm
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Professional personalised ADHD support
What's getting in the way right now?
Anna uses what she learns about you to make support more personal over time.
Today's Medication
Dexamphetamine 10mg · Peak window
Thursday · 5 rituals
Today is about protecting your energy — two small rituals will make the biggest difference.
Take medication with breakfast
Morning after breakfast
Keeps your baseline steady before the school rush.
5-minute brain dump before opening email
Morning before work
Externalises the mental load so it doesn't pile up.
10-minute walk after lunch
Afternoon after lunch
Prevents the 3pm energy crash and afternoon scrolling.
Phone goes in the kitchen drawer at 8pm
Evening after kids' bedtime
Protects your sleep from late-night scrolling.
Write tomorrow's top 3 on the fridge
Evening before wind-down
Tomorrow-you doesn't have to think in the morning.
Summary of your patterns
Transitioning to Partner Mode
I've noticed your days move from kids to house jobs to activities to dinner to bedtime with very little uninterrupted time for yourself. Once the kids are down, your phone becomes one of the first chances for quiet — but your 4am starts mean that time comes directly out of sleep.
Waiting Mode
I've noticed that on days with a 3pm school pick-up, your productivity drops sharply after 1pm — even though you have two hours of usable time.
Breakthrough
"The fridge prep thing actually worked — I started work within 10 minutes this morning and didn't scroll once."
From: Write tomorrow's top 3 on the fridge
Anna noticed something useful about you recently:
On the 8 nights you wrote tomorrow's top 3 on the fridge, your next morning had fewer 'rushed' moments and you started work within 15 minutes of sitting down.
Fewer 'rushed' moments on prep mornings
Work started within 15 minutes of sitting down
Less decision fatigue before your brain was fully online
On mornings without fridge prep, you spend the first 30–40 minutes figuring out what to do first — which often becomes scrolling.
Why this might be happening
This isn't about being more organised — it's about giving tomorrow-you a clear starting point so she doesn't have to make decisions before her brain is fully online. Your ADHD brain struggles most with task initiation when there's no clear first step.
You're not bad at mornings. You're just asking your unmedicated brain to make decisions it can't make yet.
Your experiment this week
Write tomorrow's top 3 on the fridge every night this week
Before you wind down, write 3 things on the fridge whiteboard. That's it. Tomorrow-you just reads and does.
Pick your option:
Anna will be watching whether prep nights lead to calmer mornings — and whether the scroll-to-start habit fades.
Private & safe