RNDM ADHD / FREE COMPANION5 minutes
Five-minute morning fallback
Four anchors. One priority. A smaller way into the day.
Date:
01 / Water + light · 1 minute
Make the first step something you can reach, not something you have to plan.
- Take a drink of water.
- Open a curtain or switch on a comfortable light.
02 / Gentle movement · 1 minute
Choose a small movement that works for your body: a seated stretch, shoulder roll, or a short walk across the room.
- Move gently for a moment. Nothing strenuous required.
03 / Capture ONE priority · 1 minute
Not your entire backlog. Name one useful action, small enough to begin today.
Today’s one thing
The first visible step (for example: open the document)
04 / Transition + buffer · 2 minutes
Use the remaining time to get ready for the next place or task. If time is tight, drop extras rather than the essentials.
- Put the one item I need next within reach.
- Leave a little room for the transition; skip a nonessential extra.
My next place or task
Something I can leave for later
A fallback, not a test. Adapt movement and light to what is comfortable and accessible for you. Stop when five minutes is up.
adultadhdguides.com / One hard thing at a time.
