ADHD - Ladders
(Actions that help you get closer to your goal)
10 (Most Effective)
Set a Timer on your Pavlok Device
Take ADHD meds
Play something novel or stimulating right after waking eg new podcast episode
Gamify waking up with streaks or rewards
Prepare everything the night before to eliminate morning decisions
Set a non-negotiable external appointment early (class, meeting, trainer)
Keep the first activity high-dopamine and low-friction
Sleep in workout clothes if you want to exercise
Have a friend text/call at wake time (external accountability)
0 (Least Effective)
ADHD - Snakes
(Actions that take you away from your goal)
10 (Most Harmful)
Revenge bedtime procrastination ("me time" late at night)
Hyperfocusing on a project until 3am
Relying on willpower or "just deciding" to wake up
Planning a boring or effortful morning routine
Keeping phone within arm's reach (doom scroll trap)
No external accountability—only internal intentions
Hitting snooze and entering "time blindness fog"
Having multiple decisions to make upon waking
Telling yourself you'll "feel like it" in the morning
0 (Least Harmful)