09/09/2025
Simple ADHD Tool: The 3-2-1 Daily Sheet
Step 1. Three Priorities
• Write down 3 things only that truly matter today.
• These should be realistic (not “redo the whole office”), but important (e.g., “email Dr. Smith,” “laundry,” “finish intake form”).
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Step 2. Two Breaks
• Schedule 2 intentional pauses where you stop and reset.
• Use a timer (5–10 minutes max).
• Choose something soothing: stretch, drink water, short walk, music, grounding exercise.
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Step 3. One Reward
• Choose 1 small, fun thing to look forward to.
• Example: watch a funny video, call a friend, have a favorite snack, do a hobby for 10 minutes.
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✨ Why it works for ADHD:
• Keeps the day from feeling overwhelming.
• Builds in natural reset points.
• Links effort with something enjoyable.
• Easy to repeat every day without needing a whole planner system.
