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ADHD Focus Routine for Remote Workers

An uncompromising framework to harness hyper-focus, manage medication crashes, and conquer executive dysfunction in an unstructured remote environment.

30 min routine9 steps

Activate 'Stimulation Shield': Block 2 high-dopamine websites and outline 1 hyper-specific micro-task in the Dailies Checklist

Repeats: daily

Log ADHD medication timing, caffeine intake, and crash symptoms alongside daily macros & micros in the Body tab for baseline tracking

Repeats: daily

The 'Brain Dump & Sort': Empty all racing thoughts into the Notes Checklist, then move ONLY one item to today's Dailies Checklist

Repeats: daily

+6 more steps inside

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