Morning launch
A short sequence for ADHD mornings with kids, work, and a phone that wants to eat the first hour. Skip anything. Reset whenever. There is no streak because streaks punish recovery. The interactive checklist is ungated.
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- Park the phone
- Empty the overnight inbox
- Water and a body check
- Calendar glance
- Name one first visible action
Park the phone
Put it face-down in a fixed spot (another room, a bowl, a charger out of reach). Do not start the day inside notifications.
Empty the overnight inbox
Two minutes: dump leftover thoughts, 3am ideas, and 'don't forget' items into one capture list. Do not process yet.
Water and a body check
Drink water. Stand up, stretch, or walk to another room. You are bootstrapping the body, not training for a race.
Calendar glance
Open today's calendar once. Note the first hard edge (school drop-off, standup, pickup). Protect the time before that edge.
Name one first visible action
Not a project. A physical next move: open the doc, lay out clothes, start the kettle, sit at the desk with the file already open.
Meds — only if already prescribed
If a clinician already prescribed medication, take it the way they instructed. This checklist does not recommend starting, stopping, or changing any medication.
A launch sequence for messy mornings. Skip anything that does not fit the day. There is no streak counter on purpose.