Said and done. ADHD in adults: for when you know what to do and starting is the hard part.
You set a goal with a time, like getting up or going to the gym, and leave a guarantee: money, your apps or both. Prove it with a photo in time and you lose nothing. If not, you lose it.
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Next
This week
You know exactly what you need to do. The hard part is starting.
- 09:00
Alarms and reminders
They go off, you dismiss them, and the task is still there.
- 09:40
Planners and diaries
You're good at planning. Getting going is another matter.
- 12:15
Motivating yourself
It depends on the kind of day you're having. And not every day is a good one.
- Now
What helps is something immediate and concrete: a time, a photo and something to lose if you don't start.
How it works. Four steps, every day.
- 1
Step 1 of 2Create ultimatum GoalStart workWhen09:00TomorrowHow I'll prove itDesk photoDeadline09:15NextPick the goal.
Start work at 09:00 and prove it with a photo of your desk.
- 2
Step 2 of 2Guarantee €5€0€5€10€20Block apps if I miss it2 apps selected, 3 daysWhat the photo must showLaptop open on my deskCheck locationOptionalCreate ultimatumLeave a guarantee.
Up to €20, your apps or both. If you don't start, you lose what you chose.
- 3
Point at your deskProve it.
At 09:00 you sit down and take the photo. You have until 09:15.
- 4Start work, 09:04
Photo confirmed.
You started at 09:00, as promised.
€5Nothing is chargedYour apps stay unblockedShareDoneGet your money back.
If you start on time. If not, you lose the €5.
Ready to commit?
This is your week when you follow through.
One day, one week or a whole month.
Month-long goalGym October · 3 times a week7/12sessions keptNext: Thursday 19:00Per session€103 daysWeeks
Week 1Week 2Week 3Week 4Goals over several days.
Go to the gym 3 times a week for a month. Every session counts, and you see how you're doing.
Thursday, 9 OctoberMy morning2 of 3 07:00Get upPhoto of breakfast · 07:0207:30Run 5 kmPhoto outside · 07:4109:00Study for 1 hourPhoto of the deskIn 25 minGoals in steps.
A whole morning: get up, go for a run and sit down to study. Each step with its own time.
You choose what's on the line.
Money, from €0 to €20, a few days without the apps you pick, or both. You never lose more than you chose.
Photos as proof.
Taken in the app, with no gallery. The camera checks they're real.
Yesterday, 07:15No photo in time 
Your photoSent at 07:16Think it's a mistake? A person on the team will review it.
Ask a person to review itAcceptA person reviews it.
If you think something went wrong, you dispute it and someone from the team looks at it.
Keep your word, get your money back.
If not, you lose what you put down when you promised. Not a cent more.
Frequently asked questions.
No. It's a tool for doing what you decide, with one concrete action and a real consequence. It doesn't replace any treatment or a professional's advice.