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Close the gap between what you plan and what you do.

Daily plans and group challenges for people with ADHD.

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Featured ways to start

Life
plan

Pomodoro for ADHD

7x/wk
GetMotivated.ai
Life
plan

RSD Toolkit: Stop the Emotional Spiral

7x/wk
GetMotivated.ai
Life
plan

Tiny Habits for ADHD: Stop the Cycle of Schedule Rebellion

7x/wk
GetMotivated.ai
Life
challenge

Dopamine Detox: Break the Overstimulation Cycle

10 min/session7x/wk
Based on Andrew Huberman
Life
plan

Social Media Detox

15-20 min/day7x/wk
Based on Cal Newport
Life
challenge

30 Days Alcohol-Free

10 min/session7x/wk
Inspired by Annie Grace
Work
challenge

Work Daily Check-in Challenge (21d)

5 min/session7x/wk
GetMotivatedBuddies
Health & Fitness
plan

wHOPE Whole Health Pain Management

7x/wk
Based on Dr. Karen Seal
Learn
challenge

Learn Daily Check-in Challenge (21d)

5 min/session7x/wk
GetMotivated.ai
Browse all

ADHD Support

Routines and tools to start, switch, and finish tasks with less friction.

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Workplan

Deep Work for Beginners

For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.

GetMotivatedBuddies
Based on GetMotivatedBuddies
60 min5×/week14dL3
Learnplan

Learn a Foreign Language Daily

For language learners who want consistent daily practice. 40 minutes of focused study every day for 6 weeks using your preferred method or app.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
40 min7×/week42dL2
Lifeplan

Reclaim Focus: Quit Porn

For anyone ready to break free from porn consumption and reclaim their focus, energy, and relationships. A structured 30-day abstention plan using the evidence-based WOOP method for lasting behavior change.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
20-30 min14×/week30dL3
Lifeplan

Pomodoro for ADHD

Reset your focus and conquer procrastination with a flexible, science-backed 14-day ADHD-adapted Pomodoro Plan.

GetMotivated.ai
Created by GetMotivated.ai
10 min7×/week14dL1
Workplan

Pomodoro Technique for Deep Focus

Reclaim your productivity in 21 days by mastering the Pomodoro technique to eliminate distractions and boost deep work.

GetMotivatedBuddies
Based on GetMotivatedBuddies
10 min7×/week21dL2
Lifeplan

Tiny Habits for ADHD: Stop the Cycle of Schedule Rebellion

Bypass executive function resistance and stop 'schedule rebellion' with a 10-day plan built specifically for the ADHD brain.

GetMotivated.ai
Created by GetMotivated.ai
10 min7×/week10dL1
Lifeplan

10-Day ADHD Habit Reset Plan: Stop the Cycle of Schedule Rebellion

Bypass executive function resistance and stop 'schedule rebellion' with a 10-day plan built specifically for the ADHD brain.

G
GetMotivated.ai
10 min7×/week10dL1
Lifeplan

Master Your Focus: The 14-Day ADHD-Friendly Pomodoro Plan

Stop the procrastination cycle and reclaim your productivity with a 14-day habit plan designed for the ADHD brain.

GetMotivated.ai
Created by GetMotivated.ai
15 min7×/week14dL2

Better Sleep

Circadian cues, screen shutdowns, and wind-downs that improve sleep quality.

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Lifeplan

Wake Up Early Every Day

For anyone wanting to establish a consistent early morning routine. A 5-week plan with daily sleep and wake tracking to shift your schedule permanently.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min7×/week35dL2
Learnplan

Intensive Study Habit

For students and lifelong learners who want to study consistently 6 days per week. A 13-week plan that builds disciplined study habits with structured sessions and rest days.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
4 hour6×/week91dL3
Health & Fitnessplan

Morning Sunlight Exposure Habit

For anyone wanting better energy, mood, and sleep. A simple daily habit of viewing sunlight within an hour of waking, based on neuroscience research.

GetMotivatedBuddies
Based on GetMotivatedBuddies
10 min7×/week30dL1
Lifeplan

Sleep Sync Protocol

For anyone with poor sleep quality. Follow the Huberman Lab protocol with morning sunlight exposure and evening screen shutdown to reset your circadian rhythm.

GetMotivatedBuddies
Based on GetMotivatedBuddies
20 min14×/week28dL2
Lifechallenge

Quit Porn: 42-Day Neurological Reboot with Accountability

Stop compulsive porn use, restore natural sexual health, and reboot your dopamine system with a science-backed 42-day challenge.

GetMotivated.ai
Based on GetMotivated.ai
15 min7×/week42dL2
Lifechallenge

28 Days Alcohol-Free

Reset your relationship with alcohol, restore deep REM sleep, and reclaim your morning focus in this guided 28-day challenge.

GetMotivated.ai
Based on GetMotivated.ai
3 min7×/week28dL1
Lifechallenge

30 Days Alcohol-Free

Reclaim your sleep, boost your daily energy, and clear the brain fog with this science-backed 30-day alcohol-free challenge.

GetMotivated.ai
Inspired by GetMotivated.ai
10 min7×/week30dL2
Lifechallenge

ADHD Sleep Reset

End bedtime procrastination and reset your circadian rhythm with a low-friction 30-day challenge built for the ADHD brain.

GetMotivatedBuddies
Based on GetMotivatedBuddies
10 min14×/week28dL2

Stress & Anxiety Relief

Breathwork, journaling, and micro-practices that lower baseline stress.

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Lifeplan

Build a Journaling Habit

For anyone who wants to journal consistently without the pressure of writing daily. 4 sessions per week over 5 weeks covering thoughts, gratitude, and goals.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5-10 min4×/week35dL1
Lifeplan

Daily Meditation Practice

For anyone wanting to build a consistent meditation habit. A 4-week guided plan with daily sessions and weekly milestones to make meditation stick.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
10-20 min7×/week28dL1
Health & Fitnessplan

Yoga for Complete Beginners

For anyone who has never tried yoga. A gentle 21-day introduction with daily guided video sessions to build strength, flexibility, and calm.

GetMotivatedBuddies
Based on GetMotivatedBuddies
35 min7×/week21dL1

Deep Work & Focus

Time-blocking, Pomodoro, and distraction controls that stack hours of focus.

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Workplan

Deep Work for Beginners

For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.

GetMotivatedBuddies
Based on GetMotivatedBuddies
60 min5×/week14dL3
Learnplan

Learn a Foreign Language Daily

For language learners who want consistent daily practice. 40 minutes of focused study every day for 6 weeks using your preferred method or app.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
40 min7×/week42dL2
Workplan

Daily Work Log (Standup Format)

For professionals who want to track their daily accomplishments and stay accountable. A 5-week plan using the standup format: what you did, what you'll do, and what's blocking you.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min7×/week28dL1
Workplan

Choose Your Most Important Task Daily

For busy professionals overwhelmed by to-do lists. A 5-week plan that trains you to identify and complete the ONE thing that matters most each day.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min14×/week35dL1
Workplan

Weekly Review and Reflection

For professionals and goal-setters who want structured weekly reflection. Review your wins, identify improvements, and set clear goals for the week ahead.

GetMotivatedBuddies
Based on GetMotivatedBuddies
30 min1×/week56dL1
Workplan

Deep Work Sessions (Cal Newport Method)

For experienced professionals who want to commit to 90-minute daily deep work sessions. A 1-week intensive plan based on Cal Newport's Deep Work principles.

GetMotivatedBuddies
Based on GetMotivatedBuddies
90 min7×/week14dL2
Lifeplan

Reclaim Focus: Quit Porn

For anyone ready to break free from porn consumption and reclaim their focus, energy, and relationships. A structured 30-day abstention plan using the evidence-based WOOP method for lasting behavior change.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
20-30 min14×/week30dL3
Lifeplan

Pomodoro for ADHD

Reset your focus and conquer procrastination with a flexible, science-backed 14-day ADHD-adapted Pomodoro Plan.

GetMotivated.ai
Created by GetMotivated.ai
10 min7×/week14dL1

Fitness Foundations

Steps, strength, and mobility—minimum effective plans to get moving.

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Health & Fitnessplan

30-Minute Daily Walk

For beginners, desk workers, or anyone wanting a sustainable low-impact exercise habit. Walk 30 minutes every day for 4 weeks with daily accountability.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
30 min7×/week28dL1
Health & Fitnessplan

Stop Snacking Between Meals

For habitual snackers who want to regain control of their eating patterns. A 5-week plan with daily check-ins to build mindful eating habits.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min7×/week35dL2
Health & Fitnessplan

Calorie Tracking and Meal Planning

For anyone wanting to understand their eating habits through tracking. A 4-week plan with morning meal planning and evening calorie logging.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
20 min14×/week28dL1
Health & Fitnessplan

Build Your Workout Habit (Tiny Habits Method)

For anyone who keeps starting and stopping exercise. Uses BJ Fogg's Tiny Habits method to build lasting workout consistency over 42 days.

GetMotivatedBuddies
Based on GetMotivatedBuddies
5-30 min6×/week42dL1
Health & Fitnessplan

Yoga for Complete Beginners

For anyone who has never tried yoga. A gentle 21-day introduction with daily guided video sessions to build strength, flexibility, and calm.

GetMotivatedBuddies
Based on GetMotivatedBuddies
35 min7×/week21dL1
Health & Fitnessplan

Cold Shower Challenge (Wim Hof Method)

For anyone curious about cold exposure for health and resilience. Start with just seconds and progressively build to full cold showers using the Tiny Habits approach.

GetMotivatedBuddies
Based on GetMotivatedBuddies
1-10 min7×/week56dL2
Health & Fitnessplan

Daily Hydration Habit

For anyone who forgets to drink enough water. Start with one glass on an empty stomach each morning and build the foundation for better health.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min7×/week14dL1
Health & Fitnessplan

Couch to 5K Running Plan

For complete beginners ready to go from sedentary to running 5 kilometers. A structured 6-week program combining walking, running, strength, and cross-training.

GetMotivatedBuddies
Based on GetMotivatedBuddies
20-30 min7×/week42dL2

New Year Kickoff

Short, high-win programs to build momentum in the first 30 days.

View all
Workplan

Deep Work for Beginners

For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.

GetMotivatedBuddies
Based on GetMotivatedBuddies
60 min5×/week14dL3
Health & Fitnessplan

Build Your Workout Habit (Tiny Habits Method)

For anyone who keeps starting and stopping exercise. Uses BJ Fogg's Tiny Habits method to build lasting workout consistency over 42 days.

GetMotivatedBuddies
Based on GetMotivatedBuddies
5-30 min6×/week42dL1
Health & Fitnessplan

Cold Shower Challenge (Wim Hof Method)

For anyone curious about cold exposure for health and resilience. Start with just seconds and progressively build to full cold showers using the Tiny Habits approach.

GetMotivatedBuddies
Based on GetMotivatedBuddies
1-10 min7×/week56dL2
Health & Fitnessplan

Daily Hydration Habit

For anyone who forgets to drink enough water. Start with one glass on an empty stomach each morning and build the foundation for better health.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
5 min7×/week14dL1
Health & Fitnessplan

Two-Week Exercise Kickstart

For anyone who needs a short, achievable commitment to build exercise momentum. 30 minutes of any workout daily for just 14 days.

GetMotivatedBuddies
Inspired by GetMotivatedBuddies
30 min7×/week14dL1

What members say

“In the last two weeks, I've added twice as many things to my calendar and finished 90% of them.”
Glen W.Software developer
“The alerts telling me it's time to do something act as an external motivator to get things done.”
Constance B.Business owner
“This site was such a breath of fresh air after feeling like I was just not capable of making progress on goals!”
Ellen B.Homemaker
“I'm still not perfect at time management, but this app has changed the outcome of some of my days, which means a lot to me.”
Esther P.Software engineer
“This process really pushed me to show up at my computer and do the work.”
Cindi H.Screenwriter
“It is pulling me out of my dire funk already. Just the feeling of support makes me motivated to do things.”
Effie K.Attorney

How it works

Everyone is different. Here's how you find what works for you.

See how it works
“One of my favorites of all the apps.”
Metro

Latest from the blog

Evidence-based guides for follow-through, focus, and real-life support.

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For schools, employers and behavioral health programs

Tell us who you serve and what needs to change. We build the program, bring people together in groups, and report who shows up.