A short, low-friction task structure built around how an ADHD brain actually works — tiny scopes, external structure, and built-in momentum.
Productivity & HabitsTemplate Items (10)
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Pick exactly ONE task — no more
Due: May 10, 2026 (in 1 days)
#1 -
Set a 20-minute timer
Due: May 10, 2026 (in 1 days)
#2 -
Move visible distractions out of sight
Due: May 10, 2026 (in 1 days)
#3 -
Drink a glass of water
Due: May 10, 2026 (in 1 days)
#4 -
Body double — work alongside someone (in person or video)
Due: May 10, 2026 (in 1 days)
#5 -
Write stray thoughts in a "parking lot" note instead of acting on them
Due: May 10, 2026 (in 1 days)
#6 -
Take a deliberate 5-minute movement break
Due: May 10, 2026 (in 1 days)
#7 -
Reward yourself when the timer ends
Due: May 10, 2026 (in 1 days)
#8 -
Decide: continue, switch, or stop
Due: May 10, 2026 (in 1 days)
#9 -
Celebrate finishing — even one task counts
Due: May 10, 2026 (in 1 days)
#10
Using this template will create a new list with all the items shown above. You can set a custom start date for calculating due dates.