All guides

Short, practical guides. Each one comes with a free tool or printable.

Brain dump and priorities

• The 1-3-5 rule: how to plan a day with 9 tasks
  The 1-3-5 rule caps your daily list at 1 big, 3 medium and 5 small tasks. Where it comes from, how to fill it in, a home example, and when to shrink it.
• The 3-3-3 method: 3 hours, 3 tasks, 3 maintenance jobs
  The 3-3-3 method: 3 hours on your main project, 3 shorter tasks, 3 maintenance jobs. Where it comes from, a filled-in example, and a version for busy days.
• ADHD brain dump: how to make it work for a busy brain
  Practical ADHD brain dump tweaks: a short timer, one line per item, voice notes, and bins so you never rank everything. Free template and PDF included.
• How to make a to-do list for ADHD that you'll actually use
  An ADHD to-do list works better when it's short, visible and starts with tiny first steps. A simple layout, a filled-in example, and fixes for common traps.
• Brain dump journal: how to keep one (with page layouts and examples)
  How to keep a brain dump journal: daily vs weekly pages, a simple page layout you can copy, real-style entry examples, and how to turn pages into action.
• 50 brain dump prompts, sorted by bin, plus a trigger list
  50 brain dump prompts sorted into 6 bins (to do, call, buy, worries, ideas, don't forget), plus a trigger list by area of life for when you go blank.
• Eat the frog: what it means, where it came from, and when to skip it
  Eat the frog means doing your hardest task first. Here's the real origin of the saying, when the method works, and what to do on low-energy days instead.
• How to make a to-do list you'll actually finish
  How to make a to-do list: dump everything, sort it, pick 3 for today, write the first step for each. A filled-in example and common mistakes.
• How to prioritize tasks when your whole life is on the list
  How to prioritize tasks for everyday life: a simple 4-step method, plus 1-3-5, 3-3-3, Eisenhower and eat the frog compared, with who each one fits.
• How to stop procrastinating when you keep putting things off
  How to stop procrastinating: find why you're stuck, shrink the task to a first move under 5 minutes, and start before you feel ready. Table and example inside.
• To-do list template: free printable and online versions
  Free to-do list templates: daily, weekly, pick-3, by-category and spreadsheet layouts to copy, print or use online, with filled-in examples.

Cleaning

• ADHD cleaning checklist: small chunks, one room at a time
  An ADHD-friendly cleaning checklist: 5-minute chunks, a fixed room order, and first moves small enough to start. Practical tips, not medical advice.
• Bathroom cleaning checklist: what to clean and how often
  A bathroom cleaning checklist split into daily, weekly and monthly tasks, the order to clean in, and a 15-minute weekly example. Copy it or print it.
• Cleaning motivation: how to start cleaning when you feel overwhelmed
  How to find cleaning motivation when the house feels like too much: 8 ways to start, a first-15-minutes plan, and what to do when you stall halfway.
• Daily cleaning checklist: the 10 tasks that keep a house under control
  A short daily cleaning checklist: 10 tasks in about 15 minutes, split into morning, evening and before bed. Copy the list, or see a filled-in example day.
• House cleaning checklist: room by room, plus a deep clean list
  A room-by-room house cleaning checklist for regular cleans, plus a deep cleaning checklist and the order to clean in. Copy it, print it, or tick it off.
• Monthly cleaning schedule: a 4-week template you can copy
  A monthly cleaning schedule template: one deeper task per week, on top of a daily reset and weekly zones. Copy the 4-week table or the blank template.
• Printable cleaning checklist: one page for daily, weekly and monthly tasks
  A printable cleaning checklist on one page: daily, weekly and monthly tasks with tick boxes, plus how to use it, a filled-in example and tips.
• Speed cleaning: how to clean a whole house in 30 minutes
  Speed cleaning in 30 minutes: the room order, a timed plan, the 6 rules that save time, and a filled-in example for when guests are on their way.
• Weekly cleaning schedule: one zone a day, 20 minutes
  A simple weekly cleaning schedule: one zone per day, a 10-minute daily reset, and a monthly add-on list. Copy the 7-day table or adapt it to your week.

Kids routines

• ADHD routine for kids: simple charts for the whole day
  Routine charts for kids with ADHD: short steps, visual cues, quick rewards, a filled-in daily example, and what to do when charts stop working.
• After school routine chart: a simple plan from the door to dinner
  An after school routine chart for kids: usual steps, a filled-in example from 3:30 to dinner, versions by age, ADHD tips and slump fixes.
• Bedtime routine chart for kids: simple steps and a sample evening
  Make a bedtime routine chart for kids: usual steps, charts by age, a sample timed evening, a toddler version and ADHD tips.
• Chore chart for kids: a free printable and how to make it stick
  A free printable chore chart for kids, how to set one up in 15 minutes, what to put on it by age, and how to keep it going past week two. Practical tips only.
• Chore chart ideas by age, from kindergarteners to teens
  Age-appropriate chores for kids from 2 to 13+, full lists by age, a filled-in chore chart for a kindergartener, and how many chores to give at each age.
• Chore chart template: 5 free layouts you can copy today
  Free chore chart templates: weekly grid, picture chart, several kids, rotating chores and monthly layout. Paper, Excel or Google Sheets.
• Morning routine chart for kids: steps, times and an example
  Build a morning routine chart for kids: steps by age, a sample timed school morning, a weekend version and ADHD tips.
• Printable chore chart for teens that doesn't look babyish
  A printable chore chart for teens: chores for ages 13 to 17, weekly and deadline layouts, money options, and how to set it up together.
• Reward chart for kids: how to make one and what rewards to use
  How to make a reward chart for kids: a filled-in example, chart types, reward ideas without screens or candy, ADHD tips, no punishment.
• Visual schedule: how to make one that kids actually use
  How to make a visual schedule for kids at home: types, picture steps, first-then boards, examples by age and tips to keep it simple.

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