Guides to plan your day and get started
In short
These guides turn the eat the frog method into four daily habits: plan your day in one minute, break the task you avoid into a 2-minute first step, start with the 5-minute rule, and close the day with a 2-minute evening review. Each one works on paper. They’re written with ADHD in mind.
The tax return is still there, the email to your landlord still unsent. Each guide below covers one moment of the day, in the order you’ll use them: the plan, the start, the push, the review.
- Plan your day in one minute: 1 frog, 2 important tasks, up to 5 small onesA one-minute daily plan built for ADHD: pick 1 frog, 2 important tasks and up to 5 small ones, give the frog a first step and a start time, leave the rest.
- The 2-minute first step: how to break down a task you keep avoidingHow to break a task you keep avoiding into a 2-minute first step, with examples for taxes, emails and appointments, and why it helps when you have ADHD.
- The 5-minute rule: start for 5 minutes, then decideThe 5-minute rule: work on a task you avoid for 5 minutes, then stop or keep going. How to use it, why it can help with ADHD, and where it falls short.
- The evening review: close your day in 2 minutesA 2-minute evening review for ADHD: count what you did, sort unfinished tasks, pick tomorrow’s frog, then put the phone away. A routine without guilt.
New to the method? Start with eat the frog, then read why starting is often the hard part in ADHD and procrastination. For a broader routine, see how to plan your day with ADHD and how to keep an ADHD to-do list.
