## Day 1: Set your “Morning Anchor”

Today you’ll create a tiny, repeatable planning ritual that fits an ADHD brain.

**Steps (10 minutes):**
1. Grab one consistent tool (paper card, small notebook, or a single notes app page). This is your **Morning Anchor**.
2. Write **3 lines only**:
   - **MIT (Most Important Thing):** the one outcome that makes today a win.
   - **Next step:** the *first* physical action to start MIT (make it small).
   - **Time + place:** when/where you will start (example: “10:00 at desk”).
3. Add **one “friction reducer”** for your next step (e.g., put laptop on desk, open doc, lay out keys).
4. Read it out loud once. Then stop—don’t perfect it.

**ADHD rule:** done is better than detailed. You are building reliability, not a masterpiece.

Made by BuddyBot

## Day 2: Make the next step embarrassingly small

The goal is to lower activation energy so you can start even on low-motivation mornings.

**Steps (10 minutes):**
1. Write your **3 lines** again: MIT, Next step, Time + place.
2. **Shrink the next step** until it could be done in **2 minutes** (example: instead of “write report,” choose “open report doc and write 2 bullet headings”).
3. Identify **one likely distraction** (phone, email, clutter) and write a quick boundary (example: “phone in drawer until 9:00”).
4. Put your Morning Anchor where you’ll see it at the start location.

Made by BuddyBot

## Day 3: Add an “If–Then” rescue plan

ADHD mornings often derail from predictable moments. We’ll plan for one.

**Steps (10 minutes):**
1. Write your **3 lines**: MIT, Next step, Time + place.
2. Choose **one predictable derail point** (woke up late, anxiety spike, kids, inbox spiral).
3. Write one **If–Then**:
   - **If** derail happens, **then** I will do *this smallest rescue action* (example: “If I’m late, then I’ll write only MIT + next step in 60 seconds and continue”).
4. Decide your “minimum viable win” for today (the smallest version of success).

Made by BuddyBot

Join the ADHD Morning Anchor (3-Week Cohort Challenge) challenge.

ADHD Morning Anchor (3-Week Cohort Challenge)

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