ADHD roadblocks
A plan for the days your brain just won't.
Some days, your usual system is just too much. A Bad Brain Day Plan is a pre-made fallback. It prevents a low-capacity day from spiraling into shame.
Get the printable card
The Bad Brain Day fallback card is included in the Unstuck Focus toolkit.
Decide it in advance
You cannot design a fallback in the middle of a hard day. Write it when you are feeling steady. That way, it is ready when you are not.
What goes on the card
- The one task that protects tomorrow
- A permission line: rest is allowed today
- A single concrete first physical action
- A short list of low-effort wins
Recover without punishment
The goal is not to 'make up' for a lost day. The goal is to keep one small thread intact. This makes starting tomorrow much easier.
Keep a fallback in your pocket.
The toolkit gives you ready-made cards and scripts for exactly these days.