ADHD Sleep Reset
Reset your circadian rhythm in 30 days with a neurobiologically optimized screen shutdown protocol designed for ADHD brains.
Challenge Overview
Outcomes
True Restfulness Upon Waking
Wake feeling naturally alert thanks to deeper slow-wave sleep and circadian rhythm alignment.
Sustained Daytime Calm
Better sleep restores calm, focus, and emotional regulation throughout your ADHD day.
Evening Anticipatory Pleasure
Your brain starts craving sleep naturally—melatonin rises without resistance or struggle.
Effortless Sleep Onset
Fall asleep faster by cutting dopamine spikes and syncing your body clock.
Enhanced Mood Stability
Sleep resets your emotional baseline, reducing irritability and improving resilience.
Challenge Structure
Circadian Baseline Assessment
Map your sleep-wake patterns, evening habits, and ADHD-specific challenges. Learn the science behind the challenge and score your current baseline.
Days 1–2
Evening Technology Shutdown Protocol
Shut down screens at 9:50 PM. Replace dopamine spikes with winding-down rituals. Begin rewiring circadian and dopamine rhythms.
Days 3–9
Weekly Review & Pattern Recognition
Track adherence and effects. Share progress with your cohort in a video call. Surface patterns and early wins.
Day 7
Refining the Protocol
Refine your routine based on data. Prepare for setbacks. ADHD success depends on adaptive systems.
Days 8–14
Mid-Challenge Assessment
Conduct midpoint check-in. Review mood, attention, and sleep logs. Identify strengths and relapse risks.
Days 14–15
Habit Consolidation Phase
Lock in your shutdown ritual. Strengthen automaticity. Learn why ADHD brains benefit from neural efficiency.
Days 16–27
Challenge Completion & Long-Term Strategy
Summarize results. Celebrate transformation. Create a sleep sustainment plan that’s compatible with your real life.
Days 28–30
What Participants Say
I used to get a second wind every night and stay up till 2. Now, I actually look forward to bedtime. This rewired my sleep, and my brain.
Sarah T.
This was the first approach that worked with my ADHD brain. By day 12, I woke up rested for the first time in years. Focus, mood, energy — all better.
Michael R.
Why GetMotivated.ai Works
Our platform leverages cutting-edge behavioral science and unique features to transform your intentions into lasting habits. We combine proven psychological techniques with innovative technology to ensure your success.
Holistic Four-Domain Approach
We address your whole life - ensuring balanced, comprehensive personal growth across all areas.
Clear Goals with Accountability Score™
Our proprietary metric gamifies your progress, turning the intention-behavior gap into a motivating challenge with clear, measurable goals.
Community Support & Buddy System
Connect with like-minded individuals and pair up with an accountability partner, boosting motivation and commitment.
Gamified Experience
Level up your avatar, earn XP, and unlock achievements, making your personal growth journey engaging and rewarding.
GetMotivatedBuddies
Challenge Creator
GetMotivatedBuddies is where intention meets action. Our peer-driven platform transforms personal goals into lasting habits through proven accountability systems, supportive community, and engaging gamification. We're your bridge from knowing to doing, turning what you know into what you do—consistently.
Frequently Asked Questions
Sources
- •https://doi.org/10.1126/science.1069609
- •https://doi.org/10.1016/j.jad.2020.05.005
- •https://doi.org/10.1038/nrn3743
- •https://www.hubermanlab.com/episode/dr-samer-hattar-how-light-controls-your-health
- •https://doi.org/10.1371/journal.pone.0016429
- •https://doi.org/10.1097/01.chi.0000215320.26896.68
- •https://www.hubermanlab.com/episode/master-your-sleep-and-be-more-alert-when-awake
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