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Same music, same drink, same short timer — every time you start. Repeat it until the ritual itself flips the switch.
An ADHD brain doesn't respond to "time to focus" — it responds to cues. Run the same sound, drink, and move before every session and the sequence itself becomes the cue: a few weeks in, pressing play starts to feel like flipping a switch.
Do this now: fill in the three steps, run the ritual once today — even for a task you don't care about. Repetition is the whole point.
Read the guide