Visual Reward Chart

⭐ Track Your Progress & Celebrate Wins

ADHD brains need immediate feedback and rewards. Click each box when you complete a task or goal. Watch your progress grow!

What are you working toward?

What's your reward when you complete all boxes?

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Streak Tracker

🔥 Build Momentum One Day at a Time

Consistency builds motivation. Track how many days in a row you've done your habit. Don't break the chain!

What habit are you tracking?

Current Streak

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Days in a Row! 🎉

Make Streaks Stick

Start small—1 minute of the habit counts
Track in a visible place (phone widget, bathroom mirror)
Give yourself grace—missing one day doesn't erase your progress
Celebrate milestone streaks: 3 days, 7 days, 30 days, 100 days

Micro-Goals: Breaking It Down

🎯 Turn Big Goals into Tiny Wins

ADHD brains get overwhelmed by big tasks but thrive on quick wins. Break your goal into the smallest possible steps—so small they feel almost too easy.

Big overwhelming goal:

Break it into micro-goals (each should take 5-15 minutes max):

Micro-Goal Mastery

The 2-Minute Rule: If a step takes more than 2 minutes, break it into smaller steps
Be ridiculously specific: "Open laptop" not "start project"
Stack them: Do one micro-goal right after something you already do daily
Celebrate each one: Check it off with satisfaction, take a breath, acknowledge the win
Start anywhere: Don't need to do them in order if one feels easier

Overcoming Procrastination Guide

🚀 Why You're Stuck & How to Get Moving

Procrastination isn't laziness—it's often fear, overwhelm, or lack of dopamine. Identify YOUR reason and find the matching solution.

😰 "It's too overwhelming"

The task feels massive and you don't know where to start.

Try: Break it into the smallest first step. Just do that one thing. Write down every tiny step. Pick the easiest one and start there.

😑 "It's boring"

Your brain isn't getting enough dopamine from the task to initiate action.

Try: Add novelty or a reward. Play music, time yourself, work at a new location, or promise yourself a treat after 15 minutes.

😨 "I'm scared I'll mess it up"

Perfectionism and fear of failure are keeping you frozen.

Try: Give yourself permission to do it badly first. "Good enough" beats never starting. You can always improve it later.

😴 "I don't have the energy"

Executive dysfunction is making even simple tasks feel impossible.

Try: Change your state first. Move your body, splash water on face, have a snack, or do a 5-minute energizing activity before the task.

⏰ "I work better under pressure"

You wait until the deadline provides enough urgency to activate your brain.

Try: Create artificial deadlines. Tell someone you'll send it by X time. Schedule a specific hour to work on it. Use a timer.

🤷 "I don't know how to do it"

Unclear instructions or not knowing the process is blocking you.

Try: Research the steps first. Watch a tutorial. Ask someone. Accept you'll figure it out as you go—action brings clarity.

What are you procrastinating on right now?

Which reason above resonates most?

One tiny thing I can do in the next 5 minutes:

📥 Save This Procrastination Guide

Print or save as PDF to reference when you're stuck

Dopamine Menu: Quick Motivation Boosters

⚡ Activities That Give Your Brain a Boost

When motivation is low, you need a dopamine hit. Keep this list handy for when you need a quick pick-me-up or transition between tasks.

Movement

Dance to one song, do 10 jumping jacks, walk around the block, stretch

Music

Play your favorite pump-up song, sing loudly, create a new playlist

Social

Text a friend, call someone, share a funny meme, compliment someone

Novelty

Try a new snack, rearrange your desk, take a different route, explore something new

Accomplishment

Cross something off your list, organize one drawer, finish a quick task

Sensory

Pet an animal, smell coffee/essential oil, eat something crunchy, cold shower

Creative

Doodle for 5 minutes, take photos, write stream-of-consciousness, color

Learning

Watch a TED talk, read one article on something interesting, learn a random fact

Play

Play a quick game, solve a puzzle, build something, mess around with a hobby

Nature

Step outside, look at the sky, touch grass, notice one beautiful thing

Laughter

Watch a funny video, call your funniest friend, remember something hilarious

Competition

Time yourself, challenge yourself, try to beat your record, make it a game

Add your personal dopamine boosters:

Using Your Dopamine Menu

Do a dopamine activity BEFORE starting a hard task (primes your brain)
Use as a transition between tasks to reset motivation
Keep activities short (5-10 minutes max) so they don't become procrastination
Rotate activities—your brain wants novelty
Some days need bigger boosts, some need smaller ones

Motivation Killers vs. Motivation Builders

🔄 Swap What's Not Working

ADHD-friendly motivation looks different than neurotypical advice. Here's what to avoid and what to do instead.

❌ Motivation Killers for ADHD

❌ Waiting until you "feel motivated" (you might never feel it)
❌ Starting with the hardest part (instant overwhelm)
❌ Long-term goals only (too abstract, not rewarding enough)
❌ Punishing yourself for not doing it (shame kills motivation)
❌ Trying to force focus in the wrong environment
❌ All-or-nothing thinking ("if I can't do it perfectly, why bother")

✅ Motivation Builders for ADHD

✅ Start before you feel motivated (action creates motivation, not the reverse)
✅ Begin with the easiest part (build momentum first)
✅ Focus on today only (what's the next small thing?)
✅ Celebrate every bit of progress (dopamine reward loop)
✅ Change your environment or add novelty
✅ "Good enough" is the goal (progress over perfection)

Your Motivation Profile

🧩 What Actually Works for YOU

Generic motivation advice doesn't work for ADHD. Figure out your personal patterns.

When have I felt MOST motivated recently?

What external motivators work for me?

What time of day do I have the most energy?

What demotivates me instantly?

One motivation strategy I'm committing to try this week:

ADHD Toolkit