Structure
Schedule · Decisions · Ground rules

Weekdays — Mon to Fri

Every day work day
5:30 – 6:00
Peak window. One hard task only — study, write, build, create. No chores, no email.
6:00 – 6:45
Morning routine. Eat, dress, out the door.
7:00 – 3:00
Work. Protected. No life admin bleeding in here.
3:00 – 4:00
Decompress. Non-negotiable. Walk, eat, do nothing. Not wasted time.
4:00 – 5:30
One optional block. Pick one thing from your list, or do nothing. Both are valid.
5:30 onward
Free. Dinner, rest, whatever you want.
The first wake-up window is key — do the hard things first.

Weekends

Saturday projects + DIY
Morning
One DIY or project task. Not a list — one task. 90 min max, timer on.
Afternoon
Free or overflow. If Saturday's task is done, stop. Afternoon is unscheduled by design.
Pick Saturday's task on Friday evening so you wake up already knowing what you're doing.
Sunday goals + study
Morning
One intellectual or physical goal. Study session, practice, exercise. 60–90 min.
Afternoon
Weekly review — 20 min only. Pick next week's morning task and Saturday's DIY. Decide now so future-you doesn't have to.
Sunday afternoon's only job is to remove Monday's decisions before they happen.

Answer three questions. Get one task. No thinking required.

What's your energy like right now?

How much time do you have?

What kind of task sounds least awful?

The non-negotiables

One task per block. Not a list, not options. One. The others don't exist until tomorrow.

Done means stopped, not finished. If your timer goes off, you're done. Finishing is a bonus.

Decompress is not optional. Skipping the 3–4 PM buffer to "get more done" destroys the evening.

Decide tasks in advance. Sunday picks the week. Friday picks Saturday. Never decide day-of if you can help it.

Missing a block is not failure. The schedule repeats. Skip it, don't spiral, show up next time.

How time-boxing works here

Set a timer before you start. 25 min for hard tasks, 45–90 for flow work. The timer is permission to stop.

If you want to keep going after the timer, that's a win. Reset it and continue. But you never have to.

Start with 25 min always. Tell yourself you only have to do 25 minutes. Most of the time, you'll do more.

When you freeze anyway

Use the decision tool. Open the Decisions tab and answer three questions. Follow what it says without negotiating.

Lower the bar. "Fix the deck" is not a task. "Buy one box of screws" is a task.

Body double. Work near someone, put on a long YouTube video, or use a virtual coworking session. ADHD brains regulate better with ambient presence.