Reset your focus and conquer procrastination with a flexible, science-backed 14-day ADHD-adapted Pomodoro Plan.
Flexible schedule
Who this helps
Lower the mental barrier to beginning difficult tasks by using micro-intervals that feel manageable to the ADHD brain.
Avoid the 'burn and crash' cycle by implementing mandatory recovery breaks that preserve your cognitive energy throughout the day.
Strengthen your ability to self-regulate and return to tasks after distractions through consistent, timed focus sessions.
You will begin with short 15-minute focus intervals to build confidence and reduce the urge to rebel against the timer.
This week you will experiment with longer intervals and learn how to adapt the timing to match your specific daily energy peaks.
Simply resume your Primary Habit the next day. Perfection is not required for progress, and this plan is designed to be resilient to the typical ADHD 'all-or-nothing' mindset.
Shorter intervals reduce the 'threat' to your brain. For those with executive dysfunction, 25 minutes can feel like an eternity, making it harder to start than a 15-minute micro-session.
Any basic timer will work. Whether it is a kitchen timer, a phone app, or a browser extension, the key is having a visual or auditory cue that the focus session has begun.
Yes, anyone with schedule aversion can benefit. If you find yourself procrastinating because tasks feel too big, these ADHD-adapted strategies will work for you too.
Created by
You already know what you need to do. GetMotivated.ai builds the structure, AI coaching, and human accountability that gets you there - grounded in behavior science.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
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