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"name": "neurodivergent-visual-org",
"description": "Create ADHD-friendly visual organizational tools (Mermaid diagrams) optimized for neurodivergent thinking patterns with accessibility modes",
"version": "3.1.1",
"author": {
"name": "Jack Reis",
"email": "hello@jack.digital"
},
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]
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# neurodivergent-visual-org
Create ADHD-friendly visual organizational tools (Mermaid diagrams) optimized for neurodivergent thinking patterns with accessibility modes

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Accountability & Support Planning
## Overview
Accountability patterns help create external support systems that work WITH neurodivergent brains. Includes body doubling, check-ins, and knowing when/how to reach out.
## When to Use
- User mentions working alone feels impossible
- User asks about accountability partners or body doubling
- User struggles to start tasks without external pressure
- User mentions isolation or needing company
- User asks "how do I stay accountable?"
- User needs help knowing when to ask for support
## Pattern: Body Doubling Session Plan
Use when user wants to try body doubling (working alongside someone).
```mermaid
flowchart TD
Start[Want to try body doubling?] --> Why[Why it works:<br/>Presence = external regulation<br/>Mirror neurons = motivation<br/>Parallel play for adults]
Why --> Find{Find a body double}
Find -->|Friend/partner| Personal[In person OR video call<br/>They work on their thing<br/>You work on yours]
Find -->|Online community| Virtual[Body doubling apps:<br/>Focusmate<br/>Flow Club<br/>Caveday<br/>Study streams]
Find -->|No one available| Self[Self-doubling:<br/>Work in cafe<br/>Library<br/>Public space]
Personal --> Setup[Setup the session]
Virtual --> Setup
Self --> Setup
Setup --> Rules[Session rules:<br/>5 min: Check in<br/>Share what you're working on<br/>45-50 min: Work silently<br/>5 min: Check out<br/>Share what you did]
Rules --> During[During session:<br/>• No chatting during work time<br/>• Camera on if virtual<br/>• Minimal interaction<br/>• Parallel presence only]
During --> Works{Does it help?}
Works -->|Yes| Regular[Schedule regular sessions<br/>Works best with consistency]
Works -->|Not sure| Try[Try 3 sessions<br/>before deciding]
Works -->|No| Other[Try other support:<br/>Time-boxing<br/>Accountability check-ins<br/>Working in public]
Regular --> Tips[Tips for success:<br/>• Same time helps<br/>• Match energy levels<br/>• Okay to do different tasks<br/>• End on time]
style Start fill:#e1f5ff
style Why fill:#fff3cd
style Tips fill:#d4f1d4
```
**What body doubling is NOT:**
- Not collaboration (you work separately)
- Not socializing (minimal talking)
- Not teaching/helping (just presence)
- Not pressure (gentle accountability)
**What it IS:**
- Parallel work
- Borrowed motivation
- External regulation
- Warm companionship
## Pattern: Accountability Check-In Schedule
Use when user wants regular check-ins but not constant body doubling.
```mermaid
flowchart LR
subgraph Monday[" Monday Morning"]
M1[Plan week<br/>10 min]
M2[Share plan with<br/>accountability partner<br/>5 min]
end
subgraph Daily[" Each Day"]
D1[Morning:<br/>What's the ONE thing<br/>for today?<br/>Text or post<br/>2 min]
D2[Evening:<br/>Did you do it?<br/>What got in the way?<br/>Text or post<br/>2 min]
end
subgraph Friday[" Friday Evening"]
F1[Weekly review:<br/>What worked?<br/>What didn't?<br/>Adjust next week<br/>15 min]
F2[Share with partner<br/>Or journal<br/>5 min]
end
Monday --> Daily --> Daily --> Daily --> Daily --> Friday
Partner[Accountability partner<br/>checks your posts<br/>You check theirs<br/>No judgment,<br/>just presence] -.-> Monday
style Monday fill:#e1f5ff
style Daily fill:#fff3cd
style Friday fill:#fef3c7
```
**Accountability partner guidelines:**
- NOT a manager or supervisor
- Someone also working on their goals
- Reciprocal support
- Check in on schedule
- Celebrate wins together
- No shame about struggles
**Where to find accountability partners:**
- ADHD online communities
- Friends with similar goals
- Coworkers (if appropriate)
- Paid accountability coaches
- Group programs
## Pattern: When to Reach Out Decision Tree
Use when user struggles knowing when to ask for help vs. figure it out alone.
```mermaid
flowchart TD
Stuck[Feeling stuck/<br/>struggling] --> Try{Have you tried<br/>solving it yourself?}
Try -->|No| Quick[Try for 10-15 min<br/>first]
Try -->|Yes| How{How long have<br/>you been stuck?}
Quick --> Tried[Tried for 10-15 min]
Tried --> How
How -->|< 30 min| Wait[Try a different approach<br/>Take a break<br/>Come back to it]
How -->|30 min - 2 hours| Check{Is this time-sensitive<br/>OR blocking other work?}
How -->|> 2 hours| Reach[Reach out now<br/>You've done your part]
Check -->|Yes| Reach
Check -->|No| Post[Post in async channel<br/>or scheduled check-in<br/>Continue other work]
Reach --> Who[Who to reach out to?]
Who --> List[Options:<br/>• Teammate who knows this<br/>• Manager if unsure who<br/>• Online community<br/>• Friend who gets it<br/>• Professional if serious]
List --> How2[How to ask:<br/>'I'm stuck on X<br/>I've tried Y and Z<br/>Still not working<br/>Can you help?']
How2 --> After[After getting help:<br/>Say thank you<br/>Document solution<br/>Offer help back later]
style Stuck fill:#fff3cd
style Reach fill:#d4f1d4
style After fill:#e1f5ff
```
**Important mindset shifts:**
- Asking for help = strength, not weakness
- 2 hours stuck = too long alone
- Documenting = helping future you
- Reciprocal support = healthy
**ADHD-specific note:** "I should figure this out" can trap you for hours. Set a timer when starting.
## Pattern: Support Network Map
Use when user needs to identify their support system.
```mermaid
flowchart TD
You[You] --> Types{Types of support<br/>you need}
Types --> Task[Task/Work Support]
Types --> Emotional[Emotional Support]
Types --> Social[Social Connection]
Types --> Practical[Practical Help]
Task --> T1[Who can help with:<br/>• Coworking/body doubling<br/>• Technical questions<br/>• Accountability<br/>• Feedback on work]
Emotional --> E1[Who can help with:<br/>• Listening when overwhelmed<br/>• Validation<br/>• Encouragement<br/>• Non-judgmental presence]
Social --> S1[Who can help with:<br/>• Hanging out<br/>• Shared activities<br/>• Fun without pressure<br/>• Belonging]
Practical --> P1[Who can help with:<br/>• Emergency childcare<br/>• Ride if car breaks down<br/>• Advice on life stuff<br/>• Practical problem-solving]
T1 --> Map1[Map your people:<br/>Name each person<br/>What they're good for<br/>How to reach them]
E1 --> Map1
S1 --> Map1
P1 --> Map1
Map1 --> Gaps{Notice any gaps?}
Gaps -->|Big gap| Build[How to build this:<br/>Join communities<br/>Take a class<br/>Reach out to acquaintances<br/>Try new spaces]
Gaps -->|Pretty covered| Great[You have a network!<br/>Reach out regularly<br/>Don't wait for crisis]
style You fill:#e1f5ff
style Map1 fill:#fff3cd
style Great fill:#d4f1d4
```
**Key insight:** No one person = all support types. That's too much pressure. Different people for different needs.
**How to build support:**
- Start with ONE type of support
- Online communities count as real support
- Reciprocal support = sustainable
- Regular check-ins > crisis-only
## Pattern: Async Accountability System
Use when user can't find real-time accountability but still needs external structure.
```mermaid
flowchart LR
subgraph Setup[" Setup (One Time)"]
S1[Choose platform:<br/>Discord<br/>Slack<br/>Notion<br/>Bullet journal<br/>Voice memos]
S2[Create daily template:<br/>Today's goal:<br/>Progress updates:<br/>Blockers:<br/>Done for the day:]
end
subgraph Morning[" Each Morning"]
M1[Fill in goal<br/>2 min]
M2[Post/write it<br/>1 min]
end
subgraph Throughout[" Throughout Day"]
W1[Update as you work<br/>Optional, not required]
W2[If stuck:<br/>Post blocker<br/>Ask for async help]
end
subgraph Evening[" Each Evening"]
E1[Mark what got done<br/>2 min]
E2[Note what didn't<br/>No judgment<br/>Just data<br/>1 min]
E3[Read own posts<br/>from past week<br/>Notice patterns<br/>3 min]
end
Setup --> Morning --> Throughout --> Evening
Note[The act of writing<br/>creates accountability<br/>even if no one reads it] -.-> Morning
style Setup fill:#e1f5ff
style Morning fill:#fff3cd
style Evening fill:#fef3c7
```
**Why async works:**
- No scheduling required
- Works across time zones
- Reduces social pressure
- Creates documentation
- Private or public (your choice)
**Bonus:** Reading your own history = see progress you'd otherwise forget.
## Pattern: Crisis Support Protocol
Use when user needs to define support plan for bad days/burnout.
```mermaid
flowchart TD
Normal[Normal functioning] --> Watch{Early warning signs}
Watch -->|Seeing signs| Yellow[Yellow Alert:<br/>Missing habits<br/>Increased irritability<br/>Avoiding people<br/>Sleep disrupted]
Yellow --> Act1[Actions:<br/>• Tell one person<br/>• Clear tomorrow's calendar<br/>• Lower expectations<br/>• Do minimum viable routine<br/>• Rest]
Act1 --> Check1{Getting worse?}
Check1 -->|No, stabilizing| Back1[Continue yellow actions<br/>Monitor daily]
Check1 -->|Yes| Orange[Orange Alert:<br/>Can't work effectively<br/>Feeling overwhelmed<br/>Struggling with basics<br/>Isolation increasing]
Orange --> Act2[Actions:<br/>• Reach out to 2-3 people<br/>• Take sick day if needed<br/>• Cancel non-essentials<br/>• Ask for practical help<br/>• See therapist if you have one]
Act2 --> Check2{Crisis level?}
Check2 -->|No| Back2[Continue orange actions<br/>Check in daily with someone]
Check2 -->|Yes| Red[Red Alert:<br/>Thoughts of harm<br/>Can't function<br/>Need immediate help]
Red --> Emergency[CALL SOMEONE NOW:<br/>• Therapist<br/>• Crisis hotline: 988<br/>• Trusted person<br/>• Emergency services<br/><br/>This is what they're for]
Back1 --> Monitor[Keep monitoring<br/>Slowly resume normal]
Back2 --> Monitor
style Yellow fill:#fef3c7
style Orange fill:#fed7aa
style Red fill:#fecaca
style Emergency fill:#f87171
```
**Set up BEFORE crisis:**
- List your warning signs
- List your support people + contact info
- List what helps when struggling
- Review every 6 months
**Share this plan with:** One trusted person who can check on you.
## Language Guidelines
**Use connection-affirming, shame-reducing language:**
✅ DO:
- "Asking for help is a skill"
- "You don't have to do everything alone"
- "Support is for everyone, not just crisis"
- "Different people for different needs"
- "Reciprocal support is healthy"
- "Connection is as important as productivity"
❌ DON'T:
- "You should be able to handle this"
- "Don't be a burden"
- "You're asking for help too much"
- "Figure it out yourself"
- "Stop being needy"
## Building Support Capacity
**For ADHD specifically:**
- Isolation worsens symptoms
- External regulation helps executive function
- Body doubling = borrowed motivation
- Regular check-ins = external memory
- Shame prevents asking for help
**Start small:**
- One accountability partner
- One body doubling session
- One support person identified
- One async check-in system
- Build from there

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Current State Tracking Patterns
## Overview
Current state visualizations help answer "what's on my plate right now?" and "where is everything?" They make invisible work visible and help manage cognitive load.
## When to Use
- User asks "what should I focus on?"
- User feels overwhelmed by "too many things"
- User needs to see what's active vs. waiting
- User mentions context-switching fatigue
- User wants to track progress on multiple fronts
## Pattern: Simple Kanban Board
Use for tracking active tasks through workflow states.
```mermaid
graph LR
subgraph Backlog[" 📋 To Do"]
T1[Plan Q1 goals]
T2[Schedule dentist]
T3[Research new laptop]
end
subgraph InProgress[" 🚧 In Progress"]
I1[Draft team doc<br/>⚡⚡⚡<br/>45 min left]
I2[Order birthday gift<br/>⚡<br/>10 min left]
end
subgraph Blocked[" ⏸️ Waiting/Blocked"]
B1[Finish expense report<br/>Waiting for receipts]
B2[Start new project<br/>Waiting for approval]
end
subgraph Done[" ✅ Done Today"]
D1[Responded to emails]
D2[Updated calendar]
D3[Watered plants]
end
Backlog --> InProgress
InProgress --> Done
InProgress --> Blocked
Blocked --> InProgress
style InProgress fill:#fff3cd
style Done fill:#d4f1d4
style Blocked fill:#f8d7da
style Backlog fill:#e1f5ff
```
**Key features:**
- Visual separation of states
- "Waiting/Blocked" category acknowledges not everything is in your control
- "Done today" section for celebrating progress
- Energy indicators (⚡) on in-progress items
- Time estimates for active work
**Limit in-progress items to 2-3** - more = cognitive overload.
## Pattern: Energy/Priority Matrix
Use when user needs to decide what to focus on based on energy AND importance.
```mermaid
%%{init: {'theme':'base'}}%%
quadrantChart
title Task Prioritization Matrix
x-axis Low Energy Cost --> High Energy Cost
y-axis Low Impact --> High Impact
quadrant-1 "Schedule it (High energy, high impact)"
quadrant-2 "Do now (Low energy, high impact)"
quadrant-3 "Do when tired (Low energy, low impact)"
quadrant-4 "Question it (High energy, high impact)"
Respond to client email: [0.2, 0.85]
File expenses: [0.3, 0.4]
Write project proposal: [0.85, 0.9]
Organize desktop files: [0.5, 0.3]
Quick team check-in: [0.3, 0.7]
Deep work on feature: [0.9, 0.85]
Water plants: [0.15, 0.2]
Review design mockups: [0.6, 0.8]
```
**How to use:**
1. **Top-right (High impact, high energy)**: Schedule dedicated time
2. **Top-left (High impact, low energy)**: Do these first
3. **Bottom-left (Low impact, low energy)**: Do when tired/low motivation
4. **Bottom-right (Low impact, high energy)**: Question if necessary
**Key insight:** Not everything urgent is high-energy. Not everything important needs peak focus.
## Pattern: Context-Based Current State
Use when user works across multiple contexts (personal, work, home).
```mermaid
flowchart TD
Today[Today's Focus] --> Contexts{What context<br/>are you in?}
Contexts --> Work[💼 Work Context]
Contexts --> Home[🏠 Home Context]
Contexts --> Personal[🧘 Personal Context]
Work --> W1[Active: Finish slides<br/>⚡⚡⚡ 1 hour<br/>Due: Tomorrow]
Work --> W2[Waiting: Feedback from team<br/>Check: Monday]
Work --> W3[Backlog: Plan Q2<br/>Start: Next week]
Home --> H1[Active: Meal prep<br/>⚡⚡ 45 min<br/>Do: Tonight]
Home --> H2[Active: Order supplies<br/>⚡ 10 min<br/>Do: Now]
Home --> H3[Waiting: Furniture delivery<br/>Arrives: Thursday]
Personal --> P1[Active: Call friend<br/>⚡ 15 min<br/>Do: This weekend]
Personal --> P2[Backlog: Research therapists<br/>Start: When ready]
style Today fill:#e1f5ff
style W1 fill:#fff3cd
style H1 fill:#fff3cd
style H2 fill:#fff3cd
style P1 fill:#fff3cd
```
**Key features:**
- Separates contexts to reduce cognitive load
- Shows what's active in each context
- Helps with context-switching awareness
- Acknowledges different energy states for different contexts
## Pattern: Sprint/Time-Box Current State
Use when user wants to see what they're committing to for a specific time period.
```mermaid
gantt
title This Week's Focus (Nov 4-8)
dateFormat YYYY-MM-DD
section Monday
Review emails & calendar :done, 2024-11-04, 1h
Team standup :done, 2024-11-04, 30m
Deep work: Draft proposal :active, 2024-11-04, 2h
section Tuesday
Client call :2024-11-05, 1h
Finish proposal :2024-11-05, 2h
Admin tasks :2024-11-05, 1h
section Wednesday
Meeting-free deep work day :crit, 2024-11-06, 6h
section Thursday
Team sync :2024-11-07, 1h
Review feedback :2024-11-07, 2h
1:1 with manager :2024-11-07, 30m
section Friday
Wrap up loose ends :2024-11-08, 2h
Weekly review :2024-11-08, 30m
Light admin work :2024-11-08, 1h
```
**Key features:**
- Time-bound commitment (reduces overwhelm)
- Shows realistic workload for the week
- Includes admin/overhead time
- Protected focus time visible
- Can see if overcommitted
**Guideline:** If more than 6 hours of active work per day → overcommitted.
## Pattern: "Too Many Things" Triage
Use when user is overwhelmed and needs to quickly sort through mental clutter.
```mermaid
flowchart TD
Overwhelm[😰 Everything feels urgent] --> List[Brain dump:<br/>List everything<br/>in your head<br/>5 minutes]
List --> Sort{For each item,<br/>ask:}
Sort --> Q1{Will something<br/>bad happen if I<br/>don't do this<br/>in 48 hours?}
Q1 -->|Yes| Urgent[🔥 Truly Urgent<br/>Max 2-3 items]
Q1 -->|No| Q2{Do I actually<br/>have to do this,<br/>or is it 'nice<br/>to have'?}
Q2 -->|Must do| Important[📌 Important<br/>Schedule time]
Q2 -->|Nice to have| Later[💭 Maybe Later<br/>Park it for now]
Q2 -->|Not sure| Clarify[❓ Need Info<br/>Ask someone]
Urgent --> Today[Do today:<br/>ONE urgent thing<br/>at a time]
Important --> Week[Schedule this week:<br/>In specific time slots]
Later --> Forget[Move to 'someday'<br/>list and forget<br/>for now]
Clarify --> Ask[Send one email<br/>to get clarity]
style Overwhelm fill:#f8d7da
style Today fill:#fff3cd
style Week fill:#e1f5ff
style Forget fill:#d4f1d4
```
**Key features:**
- Starts from emotional state
- Rapid sorting without overthinking
- Permission to park things
- Limits "urgent" to what's truly urgent
- Ends with clear next actions
## Pattern: Completion Visibility
Use when user struggles to see progress or feels like nothing gets done.
```mermaid
flowchart LR
Week[This Week] --> Mon[Monday ✅]
Week --> Tue[Tuesday ✅]
Week --> Wed[Wednesday ✅]
Week --> Thu[Thursday 👉]
Week --> Fri[Friday]
Mon --> M1[✅ Sent client email<br/>✅ Updated slides<br/>✅ Watered plants]
Tue --> T1[✅ Team meeting<br/>✅ Expense report<br/>✅ Ordered supplies]
Wed --> W1[✅ Deep work session<br/>✅ Reviewed PRs<br/>✅ Made dinner]
Thu --> T2[⏳ In progress:<br/>• Draft document<br/>• Schedule calls]
Fri --> F1[📋 Planned:<br/>• Weekly review<br/>• Wrap up tasks]
style Mon fill:#d4f1d4
style Tue fill:#d4f1d4
style Wed fill:#d4f1d4
style Thu fill:#fff3cd
style Fri fill:#e1f5ff
```
**Key features:**
- Shows completed work (often invisible)
- Includes "tiny" tasks (watered plants counts!)
- Current day highlighted
- Builds evidence of progress
- Combats "I got nothing done" feeling
## Language Guidelines
**Use validating, pressure-reducing language:**
✅ DO:
- "You can only work on 2-3 things at once"
- "It's okay to say no to low-priority items"
- "What can wait?"
- "What's blocking you that's outside your control?"
- "You've done more than you realize"
- "Small progress is still progress"
❌ DON'T:
- "You should be able to handle more"
- "Just get it all done"
- "Why isn't this finished yet?"
- "You're not being productive enough"
- "Stop being lazy"
## Capacity Guidelines
Help users avoid overcommitment:
- **Active work limit**: 2-3 items simultaneously
- **Daily capacity**: 4-6 hours of focused work (not 8!)
- **Meeting tolerance**: Different for everyone, but track it
- **Context switches**: Each switch costs 10-15 min of cognitive recovery
- **Buffer time**: Plan for 60-70% of available time, not 100%

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---
created: 2025-11-02T21:50
updated: 2025-11-11T05:24
---
# Decision Tools Patterns
## Overview
Decision tools help navigate complex choices, reduce decision paralysis, and externalize decision-making processes that can loop endlessly in neurodivergent minds.
## When to Use
- User feels stuck between options
- User is overthinking a decision
- User mentions analysis paralysis or decision fatigue
- User needs to weigh multiple factors
- User asks "should I...?"
## Pattern: Simple Decision Tree
Use for yes/no decisions or choices with clear criteria.
```mermaid
flowchart TD
Start[Should I go to this social event?] --> Energy{Do I have<br/>enough energy?}
Energy -->|No| Rest[Skip it<br/>Rest is valid]
Energy -->|Maybe| Check{Will there be<br/>people I like?}
Energy -->|Yes| Check
Check -->|Yes| Commit[Go for 1-2 hours<br/>Give yourself permission<br/>to leave early]
Check -->|Not sure| Info{Can I find out<br/>who's going?}
Check -->|No| Benefit{Is there another<br/>benefit?}
Info -->|Yes| Ask[Ask organizer<br/>Make informed choice]
Info -->|No| Gut{Does your gut<br/>say go?}
Gut -->|Yes| Trial[Try it for 1 hour<br/>You can always leave]
Gut -->|No| Rest
Benefit -->|Yes| Weigh[List pros & cons<br/>See matrix pattern]
Benefit -->|No| Rest
style Start fill:#e1f5ff
style Rest fill:#f8d7da
style Commit fill:#d4f1d4
style Trial fill:#fff3cd
```
**Key features:**
- Acknowledges "no" is a valid answer
- Includes energy level as primary factor
- Gives permission to change mind / leave early
- No judgment for any path
## Pattern: Weighted Decision Matrix
Use for complex decisions with multiple factors.
```mermaid
graph TD
subgraph Options
A[Option A:<br/>Current Job]
B[Option B:<br/>New Company]
C[Option C:<br/>Freelance]
end
subgraph "Factors (1-5 scale)"
F1[Mental Health Impact]
F2[Financial Stability]
F3[Growth Opportunity]
F4[Work-Life Balance]
F5[Team/Culture Fit]
end
A --> Score1[Total: 16/25<br/>✓ Stable, known<br/>⚠ Limited growth<br/>⚠ Burnout risk]
B --> Score2[Total: 19/25<br/>✓ Better pay<br/>✓ Growth opportunity<br/>⚠ Unknown culture]
C --> Score3[Total: 17/25<br/>✓ Flexibility<br/>✓ Control<br/>⚠ Income uncertainty]
Score1 --> Think[Reflect:<br/>Which tradeoffs<br/>matter most to you<br/>RIGHT NOW?]
Score2 --> Think
Score3 --> Think
style Think fill:#fff3cd
```
**Template for actual use:**
Create a table with:
- Rows: Your options
- Columns: Important factors (rate each 1-5)
- Total scores + key pros/cons
Then visualize the decision with the graph above.
**Key features:**
- Externalizes internal deliberation
- Makes tradeoffs explicit
- No "right answer" - shows what matters to YOU
- Acknowledges context (what matters "right now")
## Pattern: "If This, Then That" Logic
Use when decision depends on future unknowns or requires contingency planning.
```mermaid
flowchart LR
Start[Accept freelance project?] --> Try[Try it for 1 month]
Try --> Month1{After 1 month<br/>check-in}
Month1 -->|Loving it| Cont1[Continue<br/>Set another check-in<br/>for month 3]
Month1 -->|It's okay| Assess1[List what's working<br/>and what's not<br/>Decide if worth it]
Month1 -->|Hating it| Exit1[Finish current work<br/>Don't renew<br/>No shame]
Cont1 --> Month3{After 3 months<br/>check-in}
Month3 -->|Still good| Cont2[Keep going<br/>You found something<br/>that works!]
Month3 -->|Declining| Assess2[Time to reassess<br/>or pivot]
style Start fill:#e1f5ff
style Cont2 fill:#d4f1d4
style Exit1 fill:#f8d7da
style Assess1 fill:#fff3cd
style Assess2 fill:#fff3cd
```
**Key features:**
- Removes pressure to know the future
- Built-in check-in points
- Permission to change your mind
- "Try it and see" instead of "commit forever"
## Pattern: Elimination Decision
Use when overwhelmed by too many options (restaurants, vacation spots, job offers).
```mermaid
flowchart TD
Start[8 vacation options] --> Must[Filter by<br/>must-haves]
Must --> List1[4 options remain]
List1 --> Deal[Remove any<br/>deal-breakers]
Deal --> List2[2 options remain]
List2 --> Gut{Which one makes<br/>you more excited?}
Gut -->|Option A| Pick1[Book Option A<br/>Stop researching]
Gut -->|Option B| Pick2[Book Option B<br/>Stop researching]
Gut -->|Both seem equal| Coin[Flip a coin<br/>If you feel disappointed,<br/>pick the other one]
Coin --> Done[Decision made!<br/>No more second-guessing]
Pick1 --> Done
Pick2 --> Done
style Start fill:#e1f5ff
style Done fill:#d4f1d4
```
**Key features:**
- Reduces decision fatigue through filtering
- Uses gut-check method for final tie-breaker
- Coin flip trick reveals true preference
- Explicit "stop researching" boundary
## Language Guidelines
**Use reassuring, permission-giving language:**
✅ DO:
- "There's no perfect answer"
- "You can change your mind later"
- "What matters most to you *right now*?"
- "Trust your gut"
- "You can try it and see"
- "Not deciding is deciding - and that's okay too"
❌ DON'T:
- "Make the right choice"
- "Think it through more carefully"
- "You should know by now"
- "Just pick one"
- "Everyone else would..."
## Anti-Perfectionism Reminders
Include these where relevant:
- "Done is better than perfect"
- "You can course-correct later"
- "Most decisions are reversible"
- "Your future self will figure it out"
- "Good enough is actually good enough"

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Focus & Regulation Tools
## Overview
Focus and regulation patterns help manage ADHD symptoms in the moment through pre-task preparation, mid-work regulation, and recovery protocols. These are "in the moment" tools for when the brain needs support.
## When to Use
- User mentions racing thoughts or can't settle to work
- User asks how to calm down before focusing
- User is in hyperfocus crash and needs recovery
- User mentions overstimulation or sensory overwhelm
- User asks "how do I focus better?"
- User needs help with emotional regulation
- User mentions anxiety preventing work
## Pattern: Pre-Task Calm-Down Protocol
Use when user needs to regulate before starting focused work.
```mermaid
flowchart TD
Start[Need to focus but<br/>brain is racing] --> Check{Current state check}
Check --> Anxious[Anxious/<br/>Overwhelmed/<br/>Wound up]
Check --> Scattered[Scattered/<br/>Can't settle/<br/>Restless]
Check --> Low[Low energy/<br/>Foggy/<br/>Unmotivated]
Anxious --> A1[Regulation menu:<br/>Pick 1-2 things]
Scattered --> S1[Grounding menu:<br/>Pick 1-2 things]
Low --> L1[Activation menu:<br/>Pick 1-2 things]
A1 --> A2[• Box breathing 2 min<br/>• Progressive muscle relaxation<br/>• Splashing cold water<br/>• 5-4-3-2-1 grounding<br/>• Write worry list]
S1 --> S2[• Brain dump for 3 min<br/>• Physical movement<br/>• Touch different textures<br/>• Name 10 things you see<br/>• Heavy work proprioception]
L1 --> L2[• Cold shower/splash<br/>• Upbeat music 1 song<br/>• Quick movement<br/>• Caffeine if you use it<br/>• Change location]
A2 --> After[After regulation:<br/>Try to start work]
S2 --> After
L2 --> After
After --> Works{Can you focus now?}
Works -->|Yes| Go[Great! Set timer<br/>Start working<br/>You prepared well]
Works -->|Somewhat| Try[Try for 10 min<br/>Reassess after<br/>Progress > perfect]
Works -->|No| Honor[Honor your limits today<br/>Maybe this is a rest day<br/>Or do low-energy tasks]
style Start fill:#fff3cd
style Check fill:#e1f5ff
style Go fill:#d4f1d4
style Honor fill:#fef3c7
```
**Key insight:** Not every state can be regulated into focus. Sometimes the answer is "not today."
**Create your own regulation menu:** Track what actually helps YOU, not what "should" work.
## Pattern: Mid-Work Regulation Check-In
Use when user is working but struggling to maintain focus.
```mermaid
flowchart TD
Working[Working on task] --> Struggle[Noticing difficulty<br/>focusing]
Struggle --> Pause[PAUSE for 2 min<br/>Don't push through]
Pause --> What{What's happening?}
What --> Physical[Physical discomfort:<br/>Hungry<br/>Thirsty<br/>Need bathroom<br/>Uncomfortable position]
What --> Mental[Mental fatigue:<br/>Been working too long<br/>Task too hard<br/>Brain tired]
What --> Emotional[Emotional dysregulation:<br/>Frustrated<br/>Anxious<br/>Bored<br/>Understimulated]
What --> Environment[Environment issues:<br/>Too loud<br/>Too quiet<br/>Wrong temperature<br/>Bad lighting]
Physical --> Fix1[Fix immediately:<br/>Drink water<br/>Eat snack<br/>Use bathroom<br/>Adjust position<br/>2-5 min]
Mental --> Fix2[Take a real break:<br/>10-15 min<br/>Away from workspace<br/>Movement preferred<br/>Then reassess]
Emotional --> Fix3[Regulate first:<br/>2 min breathing<br/>Name the feeling<br/>Quick movement<br/>Change sensory input]
Environment --> Fix4[Adjust now:<br/>Headphones/earplugs<br/>Adjust temp<br/>Better lighting<br/>Move locations<br/>2 min]
Fix1 --> Resume[Resume work]
Fix2 --> Resume
Fix3 --> Resume
Fix4 --> Resume
Resume --> Better{Improvement?}
Better -->|Yes| Continue[Keep working<br/>Check in again<br/>in 20-30 min]
Better -->|No| Stop[Stop for now<br/>This task isn't happening<br/>Switch to something else<br/>OR<br/>Call it a day]
style Pause fill:#fff3cd
style Resume fill:#e1f5ff
style Continue fill:#d4f1d4
style Stop fill:#fef3c7
```
**Don't push through:** Pushing = burnout. Pausing = sustainable.
**Track patterns:** Notice WHEN focus breaks. Morning? After lunch? After 45 min? Adjust accordingly.
## Pattern: Hyperfocus Crash Recovery
Use when user has crashed after hyperfocus session.
```mermaid
flowchart LR
Crash[After hyperfocus:<br/>Exhausted<br/>Depleted<br/>Can't function] --> First[First 10 min:<br/>Just breathe<br/>You're not broken<br/>This is normal]
First --> Needs[Check basic needs:<br/>IMMEDIATELY]
Needs --> N1[• Drink water<br/>• Eat something<br/>• Use bathroom<br/>• Change position<br/>• Blink/rest eyes]
N1 --> Rest[Rest period:<br/>30-60 min minimum]
Rest --> R1[Recovery activities:<br/>• Lie down<br/>• Close eyes<br/>• Gentle stretching<br/>• Quiet space<br/>• No screens if possible]
R1 --> After{After rest:}
After --> Assess[Assess capacity:<br/>What can you do now?]
Assess --> Options[Options:<br/>Low: Rest more, minimal tasks<br/>Medium: Light admin, easy wins<br/>High: Unusual, but okay to continue]
Options --> Prevent[Prevention for next time:<br/>• Set hyperfocus alarm<br/>• Scheduled breaks<br/>• Someone to interrupt you<br/>• Post-it notes<br/>• Better than recovery]
style Crash fill:#fecaca
style First fill:#fff3cd
style Rest fill:#fef3c7
style Prevent fill:#e1f5ff
```
**Hyperfocus is NOT a superpower:** It's a regulation difficulty. The crash costs more than the productivity gained.
**Prevention > recovery:** Set alarms every 45-60 min when hyperfocusing. Interrupt yourself.
## Pattern: Sensory Regulation Toolkit
Use when user needs to adjust sensory input to support focus.
```mermaid
flowchart TD
Need[Need sensory adjustment] --> What{What's the issue?}
What --> Over[Overstimulated:<br/>Too much input<br/>Overwhelmed<br/>Irritated by sounds/lights]
What --> Under[Understimulated:<br/>Bored<br/>Restless<br/>Can't focus<br/>Need more input]
What --> Mix[Mixed:<br/>Some things too much<br/>Some not enough]
Over --> Reduce[Reduce input:]
Under --> Increase[Increase input:]
Mix --> Balance[Balance carefully:]
Reduce --> R1[• Noise-canceling headphones<br/>• Earplugs<br/>• Dim lights<br/>• Sunglasses indoors if needed<br/>• Remove visual clutter<br/>• Quiet space<br/>• Soft textures]
Increase --> I1[• White noise or music<br/>• Fidget tools<br/>• Gum or crunchy snacks<br/>• Movement breaks<br/>• Textured objects<br/>• Standing desk<br/>• Weighted items]
Balance --> B1[• Headphones + instrumental music<br/>• Bright workspace + dim surroundings<br/>• Fidget + quiet environment<br/>• Movement breaks + focused sessions]
R1 --> Try[Try adjustments<br/>Notice what helps]
I1 --> Try
B1 --> Try
Try --> Track[Track what works:<br/>Keep a list<br/>Your sensory profile<br/>is unique to YOU]
Track --> Kit[Build your toolkit:<br/>Items you can access<br/>at home and work<br/>Portable options]
style Over fill:#fecaca
style Under fill:#fed7aa
style Mix fill:#fef3c7
style Kit fill:#d4f1d4
```
**Common ADHD sensory needs:**
- Background noise (can't focus in silence)
- Fidgeting (helps concentration, not distraction)
- Movement (standing/walking while thinking)
- Oral stimulation (gum, crunchy snacks)
- Proprioception (weighted blanket, tight clothing)
**Your needs ≠ stereotypes:** You know what helps. Trust yourself.
## Pattern: Emotional Regulation for Focus
Use when user's emotional state is blocking ability to focus.
```mermaid
flowchart TD
Emotional[Strong emotion<br/>preventing focus] --> Name[Step 1:<br/>Name the emotion<br/>1 min]
Name --> Examples[Anxious?<br/>Frustrated?<br/>Sad?<br/>Angry?<br/>Ashamed?<br/>Overwhelmed?<br/>Excited?]
Examples --> Accept[Step 2:<br/>Accept it's there<br/>'I'm feeling X<br/>and that's okay'<br/>1 min]
Accept --> Body[Step 3:<br/>Where in your body?<br/>Notice physical sensations<br/>1 min]
Body --> Choose{Step 4:<br/>Choose response}
Choose --> Express[Express it:<br/>• Write it out 3 min<br/>• Voice memo to self<br/>• Draw/scribble<br/>• Tell someone<br/>• Move it through body]
Choose --> Regulate[Regulate it:<br/>• Box breathing 2 min<br/>• Cold water on face<br/>• Progressive relaxation<br/>• Bilateral stimulation<br/>• Self-havening]
Choose --> Park[Park it for later:<br/>• Acknowledge: 'Not now'<br/>• Write 'Will address at 3pm'<br/>• Set reminder<br/>• Promise to come back<br/>• Then refocus]
Express --> After[After 5-10 min:]
Regulate --> After
Park --> After
After --> Can{Can you focus now?}
Can -->|Yes| Work[Proceed with work<br/>Emotion doesn't have to<br/>be gone completely<br/>Just manageable]
Can -->|No| Honor[The emotion needs<br/>attention now<br/>Not a work moment<br/>Take care of yourself]
style Emotional fill:#fff3cd
style Accept fill:#fef3c7
style Work fill:#d4f1d4
style Honor fill:#e1f5ff
```
**ADHD & emotions:** Emotional regulation difficulty is core ADHD symptom. Not a character flaw.
**Emotions aren't enemies:** They're information. Listen, then choose response.
## Pattern: Decision Fatigue Recovery
Use when user has made too many decisions and can't focus.
```mermaid
flowchart LR
Tired[Decision fatigue:<br/>Can't make choices<br/>Everything feels hard<br/>Indecisive] --> Stop[STOP deciding<br/>for rest of day]
Stop --> Auto[Switch to<br/>autopilot mode]
Auto --> Choices[Pre-made choices:<br/>No new decisions]
Choices --> C1[• Eat usual meal<br/>• Wear comfortable clothes<br/>• Do routine tasks only<br/>• Follow existing plan<br/>• Say no to options<br/>• Pick first available]
C1 --> Rest[Decision rest period:<br/>2-24 hours<br/>depending on depletion]
Rest --> Prevent[Prevention:<br/>Reduce daily decisions]
Prevent --> P1[Strategies:<br/>• Meal rotation<br/>• Capsule wardrobe<br/>• Default routines<br/>• Pre-made plans<br/>• Batch decisions<br/>• Decision-free times]
P1 --> Protect[Protect decision energy<br/>for what matters:<br/>Not breakfast choice]
style Tired fill:#fecaca
style Stop fill:#fff3cd
style Protect fill:#d4f1d4
```
**ADHD note:** Executive function includes decision-making. When depleted, everything becomes harder.
**Decision budget:** You have limited daily decisions. Spend wisely.
## Pattern: Energy Recovery Protocol
Use when user needs to recover energy to refocus.
```mermaid
flowchart TD
Depleted[Energy depleted:<br/>Can't focus<br/>Brain fog<br/>Everything is hard] --> How{How depleted?}
How -->|Slightly| Quick[Quick recovery:<br/>10-15 min]
How -->|Moderately| Medium[Medium recovery:<br/>30-60 min]
How -->|Severely| Long[Long recovery:<br/>Rest of day]
Quick --> Q1[• Close eyes 5 min<br/>• Drink water<br/>• Eat protein snack<br/>• Walk outside<br/>• Stretch<br/>• Change location]
Medium --> M1[• 20-min nap<br/>• Proper meal<br/>• Shower<br/>• Exercise or yoga<br/>• Nature time<br/>• Social break]
Long --> L1[• Actual sleep<br/>• Full meal rest<br/>• No screens<br/>• Gentle activities only<br/>• Early bedtime<br/>• Tomorrow is new day]
Q1 --> Return1[Try to return<br/>to work<br/>Adjusted expectations]
M1 --> Return2[Return if possible<br/>Lower intensity tasks<br/>OR call it a day]
L1 --> Done[Accept: Done for today<br/>Rest is productive<br/>Recovery = investment]
Return1 --> Sustain[To sustain energy:<br/>Regular breaks<br/>Don't deplete fully<br/>Prevention > recovery]
Return2 --> Sustain
Done --> Sustain
style Depleted fill:#fecaca
style Quick fill:#fff3cd
style Medium fill:#fed7aa
style Long fill:#fef3c7
style Sustain fill:#d4f1d4
```
**Energy is NOT unlimited:** Working through depletion = bigger crash later.
**Rest is work:** Recovery time IS productive time.
## Language Guidelines
**Use body-affirming, permission-giving language:**
✅ DO:
- "Your brain needs what it needs"
- "Sensory needs are real and valid"
- "Emotions are information, not obstacles"
- "Rest is part of the work process"
- "You're not broken, you're dysregulated"
- "Regulation tools are for everyone"
❌ DON'T:
- "Just focus harder"
- "Push through it"
- "You're being too sensitive"
- "Stop making excuses"
- "Everyone deals with this"
- "You should be able to handle this"
## Regulation Principles for ADHD
**What's different:**
- Harder to self-regulate without external support
- More sensitive to sensory input
- Difficulty recognizing depletion until severe
- Longer recovery time after dysregulation
- Need for more frequent breaks
- Higher baseline stimulation needs
**Design accordingly:**
- External cues (timers, reminders)
- Sensory toolkit easily accessible
- Regular check-ins built into schedule
- Permission to stop before breaking
- Lower expectations during recovery
- Diverse regulation strategies (not just "breathe")
## Building Your Regulation Practice
**Start with:**
1. Notice when dysregulated (tracking)
2. Try one regulation tool at a time
3. Track what actually helps
4. Build accessible toolkit
5. Practice in calm, not just crisis
6. Share tools with support people
7. Adjust as needed
**Remember:** What works for one person may not work for you. Your regulation toolkit is personal.

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Habit & Routine Building
## Overview
Habit and routine patterns help build sustainable systems through small, stackable actions and momentum-based progression. Designed for ADHD brains that struggle with consistency.
## When to Use
- User wants to build a new habit
- User mentions struggling with morning/evening routines
- User asks "how do I make myself do X?"
- User has failed at habit-building before
- User needs accountability or tracking systems
- User mentions "I can never stick with things"
## Pattern: Tiny Habit Builder
Use when user wants to start a new habit but struggles with consistency.
```mermaid
flowchart TD
Start[Want to build a habit] --> Big{What's the<br/>ideal version?}
Big --> Example1[Example:<br/>'Exercise 1 hour daily']
Big --> Example2[Example:<br/>'Meditate 20 min']
Big --> Example3[Example:<br/>'Write 1000 words']
Example1 --> Shrink[Shrink it to<br/>absurdly tiny]
Example2 --> Shrink
Example3 --> Shrink
Shrink --> Tiny1['Put on workout clothes'<br/>2 minutes]
Shrink --> Tiny2['Sit on meditation cushion'<br/>30 seconds]
Shrink --> Tiny3['Open writing doc'<br/>1 minute]
Tiny1 --> Anchor[Attach to existing habit]
Tiny2 --> Anchor
Tiny3 --> Anchor
Anchor --> Stack[Habit Stack formula:<br/>'After I [existing habit],<br/>I will [tiny new habit]']
Stack --> Examples[Examples:<br/>After I pour coffee,<br/>I will put on workout clothes<br/><br/>After I brush teeth,<br/>I will sit on cushion<br/><br/>After I open laptop,<br/>I will open writing doc]
Examples --> Do[Do ONLY the tiny version<br/>for 1 week]
Do --> Check{Doing it consistently?}
Check -->|No| Smaller[Make it even smaller<br/>OR pick different anchor<br/>OR wrong habit for now]
Check -->|Yes| Celebrate1[Week 1 success!<br/>You proved you can do it]
Celebrate1 --> Grow{Want to expand?}
Grow -->|Not yet| Stay[Keep doing tiny version<br/>Consistency > size]
Grow -->|Yes| Add[Add 1 more minute/rep<br/>Just ONE]
Add --> Week2[Do new version<br/>for 1 week]
Week2 --> Check
style Start fill:#e1f5ff
style Shrink fill:#fff3cd
style Celebrate1 fill:#d4f1d4
style Stay fill:#d4f1d4
```
**Why tiny works:**
- Removes activation energy barrier
- Success builds motivation
- Proves to brain you CAN do it
- Easy to restart if you miss a day
- Expands naturally when ready
**Common mistake:** Starting too big and giving up. Start SO small it feels silly.
## Pattern: Morning Routine Sequence
Use when user wants to build a sustainable morning routine.
```mermaid
flowchart LR
subgraph Phase1[" Week 1-2: Foundation Only"]
P1A[Wake up<br/>+<br/>Get out of bed<br/>1 min]
P1B[Drink water<br/>1 min]
P1C[Open curtains<br/>30 sec]
end
subgraph Phase2[" Week 3-4: Add One Thing"]
P2A[Foundation routine]
P2B[+<br/>NEW: Quick stretch<br/>OR wash face<br/>OR make bed<br/>2 min]
end
subgraph Phase3[" Week 5-6: Add Another"]
P3A[Phase 2 routine]
P3B[+<br/>NEW: Eat something<br/>OR 5-min movement<br/>OR plan day<br/>5 min]
end
subgraph Phase4[" Week 7+: Maintenance"]
P4A[Keep what works<br/>Drop what doesn't<br/>Adjust as needed]
end
Start[Start here] --> Phase1
Phase1 --> Phase2
Phase2 --> Phase3
Phase3 --> Phase4
Note[Takes 6+ weeks to build<br/>a routine that sticks.<br/>That's NORMAL.] -.-> Phase1
style Phase1 fill:#e1f5ff
style Phase2 fill:#fff3cd
style Phase3 fill:#fef3c7
style Phase4 fill:#d4f1d4
```
**Key principles:**
- Start with bare minimum (phase 1)
- Add ONE thing at a time
- Wait 1-2 weeks before adding more
- No guilt about keeping it simple
- Your routine ≠ productivity influencer routines
**If you miss a day:** Just do phase 1 foundation. Always have a "minimum viable routine."
## Pattern: Habit Stacking Map
Use when user has several habits they want to build and needs to see how they connect.
```mermaid
flowchart TD
Anchor1[Morning anchor:<br/>Alarm goes off] --> H1[Put feet on floor<br/>30 sec]
H1 --> H2[Drink water<br/>on nightstand<br/>1 min]
H2 --> H3[Go to bathroom<br/>existing routine]
H3 --> H4[Weigh self IF tracking<br/>30 sec]
H4 --> Anchor2[Kitchen anchor:<br/>Start coffee]
Anchor2 --> H5[Take vitamins<br/>while coffee brews<br/>1 min]
H5 --> H6[Sit with coffee] --> Branch{Energy check}
Branch -->|High| Active[Put on workout clothes<br/>Move body<br/>15-30 min]
Branch -->|Low| Gentle[Sit outside<br/>OR stretch<br/>OR just coffee<br/>5-10 min]
Active --> Anchor3[After movement:<br/>Shower]
Gentle --> Anchor3
Anchor3 --> H7[Get dressed<br/>existing routine]
H7 --> Done[Ready to start day<br/>Total routine:<br/>20-45 min depending<br/>on energy]
style Anchor1 fill:#fef3c7
style Anchor2 fill:#fef3c7
style Anchor3 fill:#fef3c7
style Done fill:#d4f1d4
```
**Using existing anchors:**
- Alarm, coffee, bathroom = reliable anchors
- Stack new habits onto existing ones
- Chain creates automatic sequence
- Energy check = flexible adaptation
## Pattern: Momentum Tracker
Use when user needs visual progress tracking to stay motivated.
```mermaid
flowchart LR
subgraph Week1[" Week 1"]
W1D1[✅ Mon]
W1D2[✅ Tue]
W1D3[✅ Wed]
W1D4[❌ Thu]
W1D5[✅ Fri]
W1D6[✅ Sat]
W1D7[✅ Sun]
end
subgraph Week2[" Week 2"]
W2D1[✅ Mon]
W2D2[✅ Tue]
W2D3[✅ Wed]
W2D4[✅ Thu]
W2D5[✅ Fri]
W2D6[❌ Sat]
W2D7[✅ Sun]
end
subgraph Stats[" Progress"]
Total[14 days attempted<br/>12 days completed<br/>86% success rate<br/>⭐ Amazing!]
end
Week1 --> Week2 --> Stats
Note1[Missing 1-2 days per week<br/>is NORMAL and GOOD.<br/>You're being human.] -.-> Week1
style W1D1 fill:#d4f1d4
style W1D2 fill:#d4f1d4
style W1D3 fill:#d4f1d4
style W1D4 fill:#fecaca
style W1D5 fill:#d4f1d4
style W1D6 fill:#d4f1d4
style W1D7 fill:#d4f1d4
style W2D1 fill:#d4f1d4
style W2D2 fill:#d4f1d4
style W2D3 fill:#d4f1d4
style W2D4 fill:#d4f1d4
style W2D5 fill:#d4f1d4
style W2D6 fill:#fecaca
style W2D7 fill:#d4f1d4
style Total fill:#fef3c7
```
**Tracking guidelines:**
- Binary is better (✅ or ❌, no scoring 1-10)
- Weekly view shows patterns
- Missing 1-2 days = still success
- If < 50% for 2 weeks → habit too big, shrink it
- Visual streak = dopamine for ADHD brain
## Pattern: Habit Recovery Protocol
Use when user misses days and needs help restarting without shame.
```mermaid
flowchart TD
Missed[Missed habit for X days] --> Notice[Notice without judgment<br/>'I missed some days']
Notice --> Why{Why did you miss?}
Why -->|Too hard| Shrink[Make habit smaller<br/>Return to Week 1 version]
Why -->|Wrong time| Retime[Try different time of day<br/>or different anchor]
Why -->|Life happened| Normal[That's life.<br/>This is normal.<br/>Not a failure.]
Why -->|Lost motivation| Check[Check: Do you actually<br/>want this habit?]
Check -->|Not really| Drop[Permission to drop it<br/>Focus on what matters]
Check -->|Yes| Reconnect[Remember WHY<br/>you wanted this]
Shrink --> Restart[Restart with<br/>tiniest version<br/>ONE TIME]
Retime --> Restart
Normal --> Restart
Reconnect --> Restart
Restart --> Do[Do it once<br/>today]
Do --> Celebrate[You restarted!<br/>That's the win.<br/>Tomorrow is<br/>Day 1 again.]
Drop --> Free[You're free!<br/>Energy for habits<br/>that matter]
style Notice fill:#fff3cd
style Restart fill:#e1f5ff
style Celebrate fill:#d4f1d4
style Free fill:#d4f1d4
```
**Restart = normal part of habit building:**
- Missing days ≠ failure
- Restarting ≠ starting over
- You learned what doesn't work
- Each restart is data
- Permission to quit wrong habits
## Pattern: Evening Wind-Down Sequence
Use when user struggles with sleep routine or evening transition.
```mermaid
flowchart LR
subgraph Signal[" 1 Hour Before Bed"]
S1[Set alarm:<br/>'Start winding down'<br/>1 min]
S2[Dim lights<br/>in main spaces<br/>2 min]
end
subgraph Transition[" 45 Min Before"]
T1[Stop screens<br/>OR switch to calm content<br/>No social media]
T2[Prep tomorrow:<br/>Lay out clothes<br/>Pack bag<br/>5 min]
T3[Kitchen close:<br/>Clean up<br/>Prep coffee<br/>Set out water<br/>5 min]
end
subgraph Bedroom[" 30 Min Before"]
B1[Enter bedroom]
B2[Change to sleep clothes<br/>Brush teeth<br/>Wash face<br/>10 min]
B3[Do ONE calming thing:<br/>Read<br/>Journal<br/>Stretch<br/>Breathe<br/>10 min]
end
subgraph Sleep[" Lights Out"]
SL1[In bed<br/>Lights off<br/>No phone<br/>Eyes closed]
end
Signal --> Transition --> Bedroom --> Sleep
Note[Total: 1 hour<br/>Adjust times for<br/>your schedule] -.-> Signal
style Signal fill:#fef3c7
style Transition fill:#fed7aa
style Bedroom fill:#fecaca
style Sleep fill:#ddd6fe
```
**Why evening routine matters for ADHD:**
- Transitions are hard
- Screens = dopamine = delayed sleep
- Routine = cue to brain it's sleep time
- Morning starts the night before
**Flexibility:** If you miss the 1-hour alarm, start wherever you are. 15-min wind-down > no wind-down.
## Language Guidelines
**Use patience-based, anti-perfection language:**
✅ DO:
- "Start smaller than you think"
- "Consistency over intensity"
- "Missing days is part of the process"
- "You can restart anytime"
- "Your routine is for YOU"
- "Good enough is perfect"
- "What's the tiniest version?"
❌ DON'T:
- "Just stick with it"
- "Don't break the streak"
- "You need discipline"
- "Everyone can do this"
- "You're being lazy"
- "Try harder"
## Habit Science for ADHD
**What works differently:**
- Dopamine-driven motivation (not willpower)
- Need for novelty (routines get boring fast)
- Difficulty with delayed rewards (track daily, not monthly)
- Sensitive to failure (tiny wins > big fails)
- Time blindness (external cues essential)
- Executive dysfunction (reduce decisions)
**Design accordingly:**
- Make it SO easy you can't say no
- Add external reminders (alarms, notes, anchors)
- Celebrate tiny wins immediately
- Track visually for dopamine
- Build in flexibility
- Question "should" habits regularly

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---
created: 2025-11-02T21:50
updated: 2025-11-11T05:24
---
# Project Mapping Patterns
## Overview
Project maps help see the big picture while breaking down the path forward. They make invisible work visible and show how pieces connect.
## When to Use
- User is starting a new project and doesn't know where to begin
- User feels overwhelmed by project scope
- User needs to see dependencies between tasks
- User asks "what do I need to do for this project?"
- User mentions feeling lost in the middle of a project
## Pattern: Project Phases Map
Use for projects with distinct phases or stages.
```mermaid
flowchart LR
subgraph Phase1[" 🎯 Define Phase (Week 1)"]
P1A[Clarify goal<br/>1 hour]
P1B[List must-haves<br/>30 min]
P1C[Identify constraints<br/>30 min]
end
subgraph Phase2[" 🔍 Research Phase (Week 2)"]
P2A[Gather examples<br/>2 hours]
P2B[List options<br/>1 hour]
P2C[Pick approach<br/>1 hour]
end
subgraph Phase3[" 🛠️ Build Phase (Weeks 3-4)"]
P3A[Create outline/structure<br/>2 hours]
P3B[Fill in content<br/>6 hours]
P3C[Initial review<br/>1 hour]
end
subgraph Phase4[" ✨ Finish Phase (Week 5)"]
P4A[Revise based on feedback<br/>2 hours]
P4B[Final polish<br/>1 hour]
P4C[Ship it<br/>30 min]
end
Phase1 --> Phase2
Phase2 --> Phase3
Phase3 --> Phase4
Note1[You are here 👉] -.-> Phase1
style Phase1 fill:#e1f5ff
style Phase2 fill:#fff3cd
style Phase3 fill:#ffeef0
style Phase4 fill:#d4f1d4
```
**Key features:**
- Chunks project into manageable phases
- Shows rough time estimates for planning
- Indicates current location ("You are here")
- Each phase has 3-5 tasks maximum
- Emoji help distinguish phases visually
## Pattern: Dependency Map
Use when tasks depend on each other or have blocking relationships.
```mermaid
flowchart TD
Start[Plan Home Office Setup] --> Research[Research desk options<br/>⚡⚡ 2 hours]
Start --> Measure[Measure space<br/>⚡ 15 min]
Measure --> Layout[Sketch layout options<br/>⚡ 30 min]
Research --> Layout
Layout --> Budget[Set budget<br/>⚡ 30 min]
Budget --> Shop[Order desk & chair<br/>⚡⚡ 1 hour]
Shop --> Wait1[⏳ Wait for delivery<br/>5-7 days]
Wait1 --> Clear[Clear space<br/>⚡⚡ 1 hour]
Clear --> Assemble[Assemble furniture<br/>⚡⚡⚡ 2-3 hours]
Assemble --> Arrange[Arrange items<br/>⚡⚡ 1 hour]
Layout --> Tech[Check cable needs<br/>⚡ 20 min]
Tech --> OrderCables[Order cables if needed<br/>⚡ 15 min]
OrderCables --> Wait2[⏳ Wait for delivery<br/>2-3 days]
Wait2 --> Arrange
Arrange --> Done[Enjoy new setup!<br/>Take a photo]
style Start fill:#e1f5ff
style Done fill:#d4f1d4
style Wait1 fill:#fff3cd
style Wait2 fill:#fff3cd
```
**Key features:**
- Shows what can happen in parallel vs. sequentially
- Highlights waiting/blocking periods (⏳)
- Energy indicators for each task (⚡)
- Identifies the critical path
- Celebrates completion
## Pattern: Overwhelm-to-Action Breakdown
Use when user says "I don't even know where to start" or project feels too big.
```mermaid
flowchart TD
Overwhelm[😰 Overwhelming Project:<br/>Plan cross-country move] --> Tiny[What's the tiniest<br/>first step?]
Tiny --> List[Make a brain dump list<br/>15 min<br/>Everything that comes to mind]
List --> Group{Can you group<br/>these into<br/>categories?}
Group -->|Yes| Categories[Group into themes<br/>10 min<br/>Housing, Logistics, Stuff, People]
Group -->|Feels hard| Skip[Skip categorizing<br/>Just pick easiest item]
Categories --> Pick1[Pick ONE category<br/>to focus on today]
Skip --> Pick2[Pick ONE item<br/>to do today]
Pick1 --> Micro[Break that ONE thing<br/>into micro-steps]
Pick2 --> Micro
Micro --> Do[Do first micro-step<br/>10-15 min<br/>That's enough for today]
Do --> Celebrate[🎉 Celebrate!<br/>You started.<br/>That's the hardest part.]
style Overwhelm fill:#f8d7da
style Celebrate fill:#d4f1d4
style Do fill:#e1f5ff
```
**Key features:**
- Starts from emotional state (overwhelm)
- Reduces to tiniest possible action
- One thing at a time
- Celebrates starting (not finishing)
- No pressure to do more
## Pattern: Parallel Workstreams
Use for projects with multiple independent tracks that can happen simultaneously.
```mermaid
flowchart TD
Start[App Development Project] --> Split{Can be split into<br/>parallel tracks}
Split --> Design[🎨 Design Track]
Split --> Backend[⚙️ Backend Track]
Split --> Content[📝 Content Track]
subgraph DesignWork[" "]
D1[Wireframes<br/>⚡⚡⚡ 4 hours]
D2[Visual design<br/>⚡⚡⚡ 6 hours]
D3[Prototype<br/>⚡⚡⚡ 3 hours]
D1 --> D2 --> D3
end
subgraph BackendWork[" "]
B1[Set up database<br/>⚡⚡ 2 hours]
B2[Build API<br/>⚡⚡⚡ 8 hours]
B3[Testing<br/>⚡⚡ 3 hours]
B1 --> B2 --> B3
end
subgraph ContentWork[" "]
C1[Write copy<br/>⚡⚡ 3 hours]
C2[Create examples<br/>⚡⚡ 2 hours]
C3[Review & edit<br/>⚡ 1 hour]
C1 --> C2 --> C3
end
Design --> DesignWork
Backend --> BackendWork
Content --> ContentWork
D3 --> Merge[🔗 Integration Phase]
B3 --> Merge
C3 --> Merge
Merge --> Final[Final polish & launch<br/>⚡⚡⚡ 4 hours]
style Start fill:#e1f5ff
style Final fill:#d4f1d4
```
**Key features:**
- Shows work can happen in parallel
- Helps delegate or time-shift work
- Makes it clear when tracks must merge
- Can help identify bottlenecks
## Pattern: Minimum Viable Progress (MVP)
Use when perfectionism is blocking progress or user needs permission to ship something "incomplete."
```mermaid
flowchart LR
Start[Portfolio Website Project] --> MVP{What's the<br/>bare minimum?}
MVP --> V1[" 🎯 Version 1: Bare Minimum<br/>(Shippable in 1 day)"]
MVP --> V2[" ✨ Version 2: Better<br/>(If you have energy)"]
MVP --> V3[" 🌟 Version 3: Ideal<br/>(Nice to have)"]
V1 --> V1Tasks[• One-page HTML<br/>• Name & contact<br/>• 3 project links<br/>• Basic styling]
V2 --> V2Tasks[• About section<br/>• Project descriptions<br/>• Responsive design<br/>• Custom domain]
V3 --> V3Tasks[• Animations<br/>• Case studies<br/>• Blog section<br/>• Dark mode]
V1Tasks --> Ship1[Ship V1<br/>Then stop or continue]
V2Tasks --> Ship2[Ship V2<br/>Then stop or continue]
V3Tasks --> Ship3[Ship V3<br/>You're done!]
Ship1 -.Optional.-> Ship2 -.Optional.-> Ship3
style V1 fill:#d4f1d4
style V2 fill:#fff3cd
style V3 fill:#e1f5ff
style Ship1 fill:#d4f1d4
```
**Key features:**
- Separates "must have" from "nice to have"
- Permission to ship V1 and stop
- Shows optional progression
- Reduces perfectionism paralysis
- Clear definition of "done"
## Language Guidelines
**Use empowering, realistic language:**
✅ DO:
- "You can tackle this one phase at a time"
- "This can happen in parallel"
- "You're here → next is there"
- "Version 1 can be simple"
- "Take breaks between phases"
- "You can adjust the plan as you go"
❌ DON'T:
- "This is the only way"
- "You must complete everything"
- "It's a linear path"
- "You should finish faster"
- "Real professionals would..."
## Time Estimate Tips
When adding time estimates:
- Give ranges, not exact numbers ("2-3 hours" not "2 hours")
- Include setup/cleanup time
- Note when things require focus vs. can be split
- Indicate energy cost with ⚡ symbols
- Acknowledge waiting time separately (⏳)

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Task Breakdown Patterns
## Overview
Task breakdowns help transform overwhelming tasks into manageable micro-steps with clear sequencing and time estimates.
## When to Use
- User says a task feels overwhelming or they don't know where to start
- User needs to see all the steps involved in something
- User mentions procrastination or executive dysfunction around a task
- User wants time estimates for planning
## Pattern: Linear Task Timeline
Use for tasks with a clear sequential order (cleaning, cooking, admin work).
```mermaid
gantt
title Clean Messy Bedroom (1 hour)
dateFormat mm:ss
section Phase 1: Quick Wins
Bin obvious rubbish :00:00, 04:00
Grab dirty dishes/cups :04:00, 03:00
section Phase 2: Surfaces
Remove clutter from bed :07:00, 05:00
Remove clutter from desk :12:00, 05:00
Put clean clothes away :17:00, 08:00
section Phase 3: Floor
Pick up items from floor :25:00, 10:00
Quick vacuum :35:00, 08:00
section Phase 4: Final Pass
Make bed :43:00, 05:00
Straighten desk :48:00, 04:00
Final look-around :52:00, 03:00
```
**Key features:**
- Starts with easiest/"quick win" tasks to build momentum
- Groups related micro-tasks into phases
- Shows realistic time estimates (not "it should only take 10 minutes")
- Each step is 3-10 minutes maximum
## Pattern: Branching Task Breakdown
Use for tasks with multiple possible approaches or conditional steps.
```mermaid
flowchart TD
Start[Process unread emails] --> Check{How many emails?}
Check -->|< 20 emails| Batch[Do all at once<br/>15-20 min]
Check -->|20-50 emails| Triage[Triage first<br/>Quick skim: 5 min<br/>Flag urgent: 2 min<br/>Then process: 20 min]
Check -->|> 50 emails| Declare[Declare email bankruptcy<br/>Archive all<br/>Start fresh: 2 min]
Batch --> Done[Take break]
Triage --> Process[Process flagged first<br/>10 min]
Process --> Remaining[Batch remaining<br/>15 min]
Remaining --> Done
Declare --> Notify[Send note to key people<br/>if needed: 5 min]
Notify --> Done
style Start fill:#e1f5ff
style Done fill:#d4f1d4
style Declare fill:#fff3cd
```
**Key features:**
- Acknowledges different scenarios require different approaches
- Includes the "give yourself permission to not do it perfectly" option
- Shows decision points clearly
- Gives time estimates for each path
## Pattern: Energy-Aware Task Sequence
Use when user mentions energy levels, burnout, or needs to pace themselves.
```mermaid
flowchart LR
subgraph Low Energy
L1[Check calendar<br/>2 min<br/>⚡]
L2[Reply to 1 easy email<br/>3 min<br/>⚡]
L3[Water plants<br/>5 min<br/>⚡]
end
subgraph Medium Energy
M1[Write draft of doc<br/>20 min<br/>⚡⚡]
M2[Review teammate's work<br/>15 min<br/>⚡⚡]
M3[Organize files<br/>15 min<br/>⚡⚡]
end
subgraph High Energy
H1[Deep work on project<br/>45 min<br/>⚡⚡⚡]
H2[Lead team meeting<br/>30 min<br/>⚡⚡⚡]
H3[Complex problem-solving<br/>60 min<br/>⚡⚡⚡]
end
Start[Assess current energy] --> Choose{What's your<br/>energy level?}
Choose -->|Low| L1
Choose -->|Medium| M1
Choose -->|High| H1
style Start fill:#e1f5ff
style Choose fill:#fff3cd
```
**Key features:**
- Sorts tasks by energy cost, not just priority
- Gives permission to match tasks to current capacity
- Includes actual time estimates
- Uses clear energy indicators (⚡)
## Language Guidelines
**Use compassionate, neurodivergent-friendly language:**
✅ DO:
- "Quick win tasks to build momentum"
- "If this feels like too much, try..."
- "Take a 5-minute break after this"
- "This is the minimum viable version"
- "You can skip/modify this if needed"
❌ DON'T:
- "This should only take..."
- "Just do it"
- "Stop procrastinating"
- "It's easy"
- "Anyone can..."
## Time Estimate Guidelines
**Be realistic and generous:**
- Add buffer time (if something takes 10 minutes, say 15)
- Include transition time between tasks
- Account for getting started (the hardest part)
- Remember: estimates are not deadlines
**Example format:**
- "Sort laundry: 7 min" (not "5 min" even if that's technically enough)
- "Clear desk: 10 min + 2 min to find a home for mystery items"
- "Write email: 5 min to draft, 2 min to edit, 1 min to send"

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---
created: 2025-11-02T21:50
updated: 2025-11-02T21:51
---
# Time-Boxing & Focus Sessions
## Overview
Time-boxing patterns help make time visible, create structure for open-ended work, and combat time blindness through visual boundaries and built-in breaks.
## When to Use
- User mentions time blindness or losing track of time
- User needs structure for open-ended work
- User struggles with "I'll just work until it's done" (leads to burnout)
- User asks how to use Pomodoro or time-blocking
- User needs help focusing or starting focused work
- User mentions working too long without breaks
## Pattern: Pomodoro Technique Breakdown
Use when user wants to try Pomodoro or needs structured focus time.
```mermaid
flowchart LR
Start[Choose ONE task] --> Set[Set timer<br/>25 minutes]
Set --> Work[Work on task<br/>No switching<br/>No checking phone]
Work --> Timer{Timer done?}
Timer -->|Yes| Break1[Take 5 min break<br/>Stand up<br/>Move around<br/>Get water]
Timer -->|Got distracted?| Restart[That's okay!<br/>Restart timer<br/>Try again]
Break1 --> Count{Completed<br/>4 rounds?}
Count -->|No| Set
Count -->|Yes| LongBreak[Take 30 min break<br/>Leave workspace<br/>Do something different]
LongBreak --> Done[You did 4 rounds!<br/>That's 2 hours<br/>of focused work.<br/>Celebrate!]
Restart --> Work
style Start fill:#e1f5ff
style Work fill:#fff3cd
style Break1 fill:#d4f1d4
style LongBreak fill:#d4f1d4
style Done fill:#d4f1d4
```
**Key modifications for ADHD:**
- ONE task only (write it down before starting)
- Permission to restart if distracted
- Mandatory breaks (not optional)
- Physical movement in breaks
- Celebration after 4 rounds
- No guilt about needing to restart
**If 25 minutes feels too long:** Try 15-minute work blocks with 3-minute breaks instead.
## Pattern: Time-Blocked Day
Use when user needs to plan their day with realistic time boundaries.
```mermaid
gantt
title Tuesday Work Day (Time-blocked)
dateFormat HH:mm
section Morning Routine
Wake up & coffee :done, 08:00, 30m
Quick planning :done, 08:30, 10m
section Deep Work Block 1
Focus: Draft proposal :active, 08:40, 50m
Break & movement :09:30, 10m
Focus: Continue proposal :09:40, 50m
section Mid-day
Lunch & rest :10:30, 45m
Light admin tasks :11:15, 30m
section Meetings
Team standup :11:45, 30m
1:1 with manager :12:15, 30m
section Deep Work Block 2
Break & reset :12:45, 15m
Focus: Review designs :13:00, 45m
section Wrap Up
Reply to key emails :13:45, 30m
Update tomorrow's plan :14:15, 15m
Done for the day! :milestone, 14:30, 0m
```
**Key features:**
- Realistic work hours (6.5 hours, not 8+)
- Breaks built in, not optional
- Meetings grouped when possible
- Deep work protected in blocks
- "Done for the day" boundary
- Buffer between activities
**Rule of thumb:** Never schedule more than 5 hours of focused work per day.
## Pattern: Focus Session Preparation
Use when user has trouble starting focused work or needs a launch sequence.
```mermaid
flowchart TD
Start[Time for focus work] --> Check{Do you have<br/>enough energy?}
Check -->|No| Skip[Pick a low-energy task<br/>instead, or rest<br/>Focus work requires fuel]
Check -->|Not sure| Quick[Try a 15-min session<br/>See how it feels]
Check -->|Yes| Prep[Prepare environment]
Prep --> Setup[Setup checklist:<br/>✓ Phone on Do Not Disturb<br/>✓ Water bottle filled<br/>✓ Snack if needed<br/>✓ Timer ready<br/>✓ Task clearly defined]
Setup --> Clear[Clear your head:<br/>2 min brain dump<br/>Write down distractions<br/>for later]
Clear --> Start1[Start timer]
Start1 --> Work[Begin work<br/>Focus on ONE thing]
Work --> Mid{Halfway check-in}
Mid -->|Going well| Keep[Keep going<br/>You're doing great]
Mid -->|Struggling| Adjust[Adjust:<br/>Take 2-min stretch<br/>Restate goal<br/>Continue or stop]
Keep --> End[Timer done!]
Adjust --> Decision{Continue<br/>or stop?}
Decision -->|Stop| Early[Stopped early<br/>and that's okay<br/>You showed up]
Decision -->|Continue| End
End --> Break[Take your break<br/>You earned it]
Early --> Break
style Check fill:#fff3cd
style Work fill:#e1f5ff
style Break fill:#d4f1d4
style Early fill:#d4f1d4
```
**Pre-focus ritual matters:**
- Reduces activation energy
- Creates consistent cue
- Removes barriers
- Acknowledges energy check
- Permission to stop if not working
## Pattern: Daily Energy Mapping
Use when user wants to plan their day around natural energy patterns.
```mermaid
flowchart LR
subgraph Morning["🌅 Morning (8am-11am)<br/>Peak Energy ⚡⚡⚡"]
M1[Deep work tasks<br/>Creative work<br/>Hard decisions<br/>Complex problems]
end
subgraph Midday["☀️ Midday (11am-2pm)<br/>Medium Energy ⚡⚡"]
D1[Meetings<br/>Collaborative work<br/>Moderate tasks<br/>Light admin]
end
subgraph Afternoon["🌤️ Afternoon (2pm-4pm)<br/>Lower Energy ⚡"]
A1[Routine tasks<br/>Email responses<br/>Organizing<br/>Light reading]
end
subgraph Evening["🌙 Evening (4pm-6pm)<br/>Variable Energy ⚡ or ⚡⚡"]
E1[Social activities<br/>Exercise<br/>Personal projects<br/>OR rest]
end
Morning --> Midday --> Afternoon --> Evening
Note[Track your patterns<br/>for 1 week to find<br/>YOUR energy rhythm] -.-> Morning
style Morning fill:#fef3c7
style Midday fill:#fed7aa
style Afternoon fill:#fecaca
style Evening fill:#ddd6fe
```
**Your energy patterns may differ:**
- Night owls: Peak may be evening
- After lunch dip: Common and valid
- Medication timing: Affects energy windows
- Sleep quality: Changes daily patterns
**How to use:**
1. Track energy for 1 week (simple 1-3 rating each hour)
2. Notice patterns
3. Schedule accordingly
4. Adjust as needed
## Pattern: Work Sprint Planning
Use when user has a specific time-limited work session planned.
```mermaid
flowchart TD
Sprint[2-Hour Work Sprint] --> Before[Before starting:<br/>Define success]
Before --> Goal[What would make<br/>this sprint worthwhile?<br/>Write it down]
Goal --> Realistic{Is this realistic<br/>for 2 hours?}
Realistic -->|No| Reduce[Cut scope in half<br/>Better to finish<br/>something than<br/>nothing]
Realistic -->|Yes| Structure[Structure the sprint]
Reduce --> Structure
Structure --> Blocks[Break into blocks:<br/>0-45min: Main work<br/>45-50min: Break<br/>50-90min: Continue<br/>90-95min: Break<br/>95-120min: Finish up]
Blocks --> Start[Set timer & start]
Start --> Execute[Work the plan]
Execute --> End{Sprint complete}
End -->|Finished goal| Win[Celebrate!<br/>You did it]
End -->|Made progress| Good[Progress is success<br/>Not finishing is okay]
End -->|Struggled| Learn[What got in the way?<br/>Adjust next time<br/>You still showed up]
style Goal fill:#e1f5ff
style Win fill:#d4f1d4
style Good fill:#d4f1d4
style Learn fill:#fff3cd
```
**Important mindset shifts:**
- Progress = success (not just completion)
- Finishing ≠ working well
- Struggle = data for next time
- Showing up = worthy of recognition
## Pattern: Break Structure
Use when user forgets breaks or doesn't know what to do during breaks.
```mermaid
flowchart LR
Working[Working...] --> Break{Break time!}
Break -->|5-min break| Short[Short Break Menu:<br/>Pick ONE thing]
Break -->|15-30 min break| Long[Long Break Menu:<br/>Pick 2-3 things]
Short --> S1[Stand & stretch<br/>Walk to window<br/>Get water<br/>Pet your pet<br/>Close eyes<br/>Look outside]
Long --> L1[Go outside<br/>Eat a snack<br/>Move your body<br/>Call a friend<br/>Read something fun<br/>Lie down]
S1 --> Back1[Timer set?<br/>Come back when ready]
L1 --> Back2[Timer set?<br/>Come back when ready]
Back1 --> Next[Next work block]
Back2 --> Next
style Break fill:#d4f1d4
style Short fill:#fff3cd
style Long fill:#fef3c7
```
**Break guidelines:**
- Breaks are NOT for chores
- Breaks are NOT for scrolling phone (usually makes you more tired)
- Breaks ARE for actual rest
- Physical movement helps more than screens
- Going outside > staying at desk
## Language Guidelines
**Use time-aware, permission-giving language:**
✅ DO:
- "Set a timer to make time visible"
- "If 25 minutes feels too long, try 15"
- "You can stop early if it's not working"
- "Breaks are mandatory, not optional"
- "Track your energy to work WITH your brain"
- "Progress counts, even without finishing"
❌ DON'T:
- "Just focus for longer"
- "You should be able to do 8 hours"
- "Breaks are for later"
- "Keep pushing through"
- "Everyone else can focus longer"
## Time Estimate Tips
When creating time-boxed plans:
- Start with LESS time than you think you need
- Account for startup time (5-10 min to get into flow)
- Build in 5-min buffers between blocks
- Plan for 60-70% of available time, not 100%
- Include breaks in the total time calculation
- Remember: 4 hours of focused work = full day