Summary of "Stop Using Apps for ADHD Focus. Try This Instead."

Core idea

Replace phone/apps with a block of sticky notes to manage ADHD attention and intrusive thoughts. Sticky notes let you capture thoughts immediately without the distraction of a phone, make items visible and movable, and provide a satisfying physical closure when discarded.

Three methods (same tool: sticky notes)

1. Brain dump — use when overwhelmed

Write one thought/task/idea/worry per sticky note until your mind feels empty (could be 10–30+ notes).
Sort notes into piles:
- Now — do today
- Later — important but not today
- Never — not important
Immediately discard the Never pile. You now have a smaller, manageable Now/Later set.

2. Parking lot — use when focusing on one task

Keep sticky notes next to you while working. When a distracting thought pops up, write it down on a single note and return to work.
At the end of the session, triage parking-lot notes: do important items, add others to your task system, or throw away meaningless ones.
Benefit: capturing (not ignoring) interrupts the brain’s need to repeat reminders.

3. Interstitial journaling — use to track time and transitions

Write timestamps and short notes about what you’re doing or the next tiny step on a sticky note as you work or switch tasks.
Leave them visible on your desk/wall so you can see how your time was spent and to guide transitions.
Afterwards, throw away or keep notes as a record.

Why sticky notes work

Immediate capture without phone distractions.
One-thing-per-note reduces cognitive load and makes reprioritizing physical and simple.
Modular and visible — you can move, stick, and display them where you’ll actually see them.
Disposable: tossing a note gives physical closure that’s often more satisfying than crossing off a list.
Low friction — reduces overthinking about neatness or permanence.

Practical tips & guidelines

One thought per note. Keep writing until the thoughts stop.
Keep blocks of sticky notes in multiple places (desk, bag, bedside).
Don’t overcomplicate: you don’t need multiple colors or elaborate systems.
Use them for feelings and worries as well as tasks — writing feelings down often shrinks them.
Throw notes away when done; don’t hoard “just in case.”
Use smaller notes or scrap paper if you worry about waste; recycle when possible.
Use methods selectively — not every method every day. Pick what helps in the moment.
Suggested routine:
1. Morning brain dump
2. Work with parking-lot notes + interstitial journaling during work sessions
3. End-of-day review to feed important items back into your system

Combined workflow (sample loop)

Start with a brain dump to clear your head and sort into Now/Later/Never.
Work through Now items, using the parking lot to capture interruptions.
Use interstitial journaling to track time and next steps.
End of day: review parking-lot items (add important ones to the next brain dump) and review interstitial notes to see how time was spent.