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📅 Daily Dopamine Planner

Morning Focus Block

Midday Check-In

Evening Wind-down

Reward Tracker

⚡ Focus Sprint Tracker

Task	Time Block	Completion %	Distractions

<aside> Timer Options: • 🍅 Pomodoro: 25 min work / 5 min break • 🚀 ADHD Sprint: 15 min work / 5 min break • 👥 Body-Doubling Session

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Did I finish my task(s)?

[ ] YES!
[ ] Kinda
[ ] LOL nope
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 Notes:
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🧠 Distraction Dump Journal

Brain Dump Space

✅ MINI Guide - How to Finish

<aside> Why ADHD brains resist finishing: • Novelty seeking • Perfectionism • Executive function challenges • Time blindness

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Success Strategies:

Lower the bar - Start messy, refine later
Use visual timers or countdowns