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Day 2 of 3 · ADHD & focus

Focus

Steady an ADHD-busy brain

An ADHD brain is not lazy — it runs on interest, urgency, and novelty. Today works with that wiring instead of against it: ground yourself in the present, shrink tasks until starting is easy, and focus in short, kind sprints.

~27 minutes 4 exercises

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5-4-3-2-1 grounding

3 min

Why it helps: Using your senses pulls attention out of scattered thoughts and into the room you are in — a quick reset before trying to focus.

  1. 1.Go slowly through each sense. Say or type each thing you notice.
  2. 2.There is no wrong answer — the noticing is the exercise.

Tick each sense as you go. No need to rush.

The one-thing plan

5 min

Why it helps: Long to-do lists overload executive function. Choosing one priority and a two-minute starter step removes the friction of getting going.

  1. 1.Write up to three things that matter today.
  2. 2.Star the single most important one.
  3. 3.Shrink it into a starter step so small it takes under two minutes.
Up to three things that matter today — star the most important

Nothing here is saved — this is just a scratchpad for thinking.

Pattern Hunt

4 min

Why it helps: A short, novel puzzle gives an interest-driven brain something to lock onto. Spotting patterns warms up sustained attention, and puzzles that adapt to you stay in the sweet spot between boring and overwhelming.

  1. 1.Look at each sequence and pick what comes next. You have four minutes.
  2. 2.If it feels too easy, make up a harder sequence of your own.
  3. 3.Finish by spotting three repeating patterns in the room around you.
2, 4, 8, 16, ?

32 — double the number each time.

1, 1, 2, 3, 5, ?

8 — each number is the sum of the two before it.

3, 6, 11, 18, ?

27 — add 3, then 5, then 7, then 9.

No score pressure. Every answer shows you the rule, so you leave with a sharper eye either way.

Focus sprint

15 min

Why it helps: Short, timed sprints make the finish line visible, which helps a brain that struggles with open-ended time. Breaks are part of the method, not a reward.

  1. 1.Put your phone in another room or face down.
  2. 2.Choose a sprint length and start on your starter step.
  3. 3.When the timer ends, stand up, stretch, and drink some water.
Sprint length

Set a timer on your phone, start on your starter step, and take a real break when it rings.

Suggestions for today

Pick one or two that feel doable. No need to do them all.

Body doubling

Work alongside someone — in person or on a silent video call. Another person’s presence is a surprisingly strong focus anchor.

Make it visible

Out of sight is out of mind. Put keys, meds, and today’s one thing where your eyes will land on them.

Build a dopamine menu

List quick, healthy boosts (music, a short walk, a cold drink) to use between sprints instead of an endless scroll.

Pair boring with fun

Attach a dull task to something you enjoy — a favourite playlist for admin, a podcast for dishes.

When you’re ready

Finish the exercises above at your own pace. Ideally, sleep on it before starting the next day.

Day 1 Day 3

Reset-3-2-1 offers self-help practices, not medical advice or a diagnosis. If you are struggling, please talk to a doctor or therapist. If you are in crisis or thinking about harming yourself, call your local emergency number, or in the US call or text 988. Find a helpline in your country at findahelpline.com.