# adhd routines — RSS Amplifier Recent posts from the 1 feeds in the RSS Amplifier directory that cover adhd routines. Page: Feed: --- ## [Helping the ADHD Mind When New Tasks Keep Appearing](https://anitagoraya.substack.com/p/helping-the-adhd-mind-when-new-tasks) _2026-08-18 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... How to capture real-time demands without losing them — or letting them hijack your day ## [RSD and the pain of feeling “less than”](https://anitagoraya.substack.com/p/rsd-and-the-pain-of-feeling-less) _2026-07-24 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... a personal story of when anger is the armour ## [ADHD and Task Overwhelm: How to Break Big Projects Into Doable Steps](https://anitagoraya.substack.com/p/adhd-and-task-overwhelm-how-to-break) _2026-07-06 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... turning vague projects into clear, bounded tasks you can actually start ## [ADHD and the Threat State of 'Not-Yet'](https://anitagoraya.substack.com/p/adhd-and-the-threat-state-of-not) _2026-06-21 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Why a future task can steal the present, and how to move before you feel ready ## [The Invisible Threshold of Starting and Stopping](https://anitagoraya.substack.com/p/the-invisible-threshold-of-starting) _2026-06-08 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Practical skills for starting, stopping and re-entering tasks with ADHD ## [Gathering Threads: The Mind That Keeps Scanning](https://anitagoraya.substack.com/p/gathering-threads-the-mind-that-keeps) _2026-05-22 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ On threat, novelty, and the smallest possible movement toward soothing ## [The Hidden Labour of Moving Between Tasks](https://anitagoraya.substack.com/p/the-hidden-labour-of-moving-between) _2026-05-04 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Why task transitions can quietly drain ADHD energy and what you can do about it ## [When Everything in your Planner Still Feel Like a Top Priority](https://anitagoraya.substack.com/p/when-everything-in-your-planner-still) _2026-04-17 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... why the plan sometimes doesn’t fit — and how to tell what kind of problem it is ## [Why Structure Can Feel Regulating and Freeing](https://anitagoraya.substack.com/p/why-structure-can-feel-regulating) _2026-04-05 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Why to-do lists and diaries can help even when you’re overwhelmed — and why they matter on free days too ## [Making Demand Visible and Manageable](https://anitagoraya.substack.com/p/making-demand-visible-and-manageable) _2026-03-20 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... using a to-do list, ABC prioritisation, and a diary to structure in ADHD ## [AI QA That Opens Fix PRs (Sponsored)](https://crawlproof.com/a/5TJShbdkJ5h3) _2026-03-20 · **Sponsored**_ Runs browser QA, files issues with repro evidence, and opens fix PRs. ## [Why Executive Skills Matter for ADHD](https://anitagoraya.substack.com/p/why-executive-skills-matter-for-adhd) _2026-03-06 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... Demand, Capacity, and the ADHD Brain. Understanding that overwhelm doesn’t happen because you’re weak — it happens when demand exceeds capacity. ## [When Values Increase Capacity: An Internal Compass for ADHD](https://anitagoraya.substack.com/p/when-values-increase-capacity-an) _2026-02-14 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ How values become orienting priorities that reduce internal friction and strengthen sustainable effort. ## [From hyperfocus to flow in ADHD](https://anitagoraya.substack.com/p/from-hyperfocus-to-flow-in-adhd) _2026-02-01 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... Understanding attention, capacity, and what actually helps ## [ADHD Isn’t Just in the Mind: Physical Health, the Nervous System, and Why Struggle Persists](https://anitagoraya.substack.com/p/adhd-isnt-just-in-the-mind-physical) _2026-01-18 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Why the body matters more than we understand ## [The Strengths of ADHD](https://anitagoraya.substack.com/p/the-strengths-of-adhd) _2026-01-02 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ADHD strengths are not shiny, not performative and not ones that cancel out the struggle. This is a quieter look at what grows alongside difficulty. ## [Insight, Strain and the Search for Safety](https://anitagoraya.substack.com/p/insight-strain-and-the-search-for) _2025-12-19 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ On ADHD, overthinking, and why understanding yourself doesn’t always create a sense of safety. ## [What Glitching Feels Like](https://anitagoraya.substack.com/p/what-glitching-feels-like) _2025-12-05 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ A personal story about glitching and how I restored my coherence ## [You’re Not Inconsistent — You’re Paced Differently](https://anitagoraya.substack.com/p/youre-not-inconsistent-youre-paced) _2025-11-21 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ADHD energy doesn’t stay steady — it rises and falls. This guide teaches you how to work with your capacity instead of fighting yourself. ## [The Gentle Reset Protocol: How to rebuild your ADHD routines and rituals without burnout](https://anitagoraya.substack.com/p/the-gentle-reset-protocol-adhd-routines-rituals) _2025-11-07 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Learn how to rebuild daily structure gently — one cue, one breath, one small win at a time. A body-first approach to ADHD routines and rituals that reduces overwhelm and restores rhythm. ## [Mapping Your Daily Function Reset: The ADHD Lifestyle Audit](https://anitagoraya.substack.com/p/mapping-your-daily-function-reset) _2025-10-26 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ ... a practical guide to restoring rhythm, rest, and renewal ## [Home of the Agentic Pull Request (Sponsored)](https://crawlproof.com/a/vkxv721bqmnG) _2025-10-26 · **Sponsored**_ CLI-first, TUI-ready toolkits and a moshscript installer — join the waitlist ## [Tangles and Loops: when distress is clear but won’t let go](https://anitagoraya.substack.com/p/tangles-and-loops-when-distress-is) _2025-10-11 · Dr Anita, CBT/ADHD therapist · ADHD Wellness & Wisdom_ Sometimes your thoughts aren’t tangled — they’re looping.Clear, repetitive, impossible to switch off. Here’s how to help an ADHD mind feel safe enough to let go