Who made this, and why

I'm a software developer with ADHD. I built this because the hardest part of a bad day is often not knowing what to do in the next five minutes — and most of what's written about ADHD is an article, when what you need is an instruction.

Nothing here is original research. It's what I've picked up over years of reading, therapy, and the work of people who have made genuinely useful things. Where a page tells you to do something, it links to where that idea came from.

What I'm not

I am not a mental health professional. I can't diagnose anything or tell you what's wrong, and this site doesn't try to. It's a self-help tool: a way to get to one concrete action when you're stuck.

Some things are past what a tool like this can help with, and that's not a failure on your part. If you're there, talk to a clinician — or use the crisis lines, which are free and open all day and night.

Where the advice comes from

Every page cites what it draws on. The organisations and people behind that advice:

• ADDitude
• ADDA — Attention Deficit Disorder Association
• CHADD
• How to ADHD (Jessica McCabe)
• Dr. Tracey Marks, psychiatrist
• Therapy in a Nutshell (Emma McAdam, LMFT)
• Dr. Russell Barkley

Every outbound link is checked automatically once a week, and the video runtimes are read from YouTube rather than estimated. When something breaks or drifts, it gets fixed.

What it costs

Nothing, and there's nothing to sign up for. Your answers aren't saved, nothing is tracked, and there are no analytics of any kind. The only thing stored on your device is an appearance setting, and only if you change it.