ADHD Daily Cards™
30 Individual Cards - Perfect for Mobile, Social Media & Personal Use
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Card 01
The 5-Minute Start
Focus & Attention
Commit to just 5 minutes on your most important task. Set a timer. Often, starting is the hardest part - you'll likely continue once you begin.
Card 02
Phone Away
Focus & Attention
Place your phone in a different room during focus time. Out of sight, out of mind. Your brain will thank you for removing the distraction.
Card 03
Clear Space
Focus & Attention
Spend 2 minutes clearing your workspace before starting any task. A cluttered environment creates mental clutter for ADHD brains.
Card 04
Focus Soundtrack
Focus & Attention
Create a specific playlist for deep work. Train your brain to associate these sounds with focus time. Instrumental or white noise works best.
Card 05
Pomodoro Power
Focus & Attention
Work for 25 minutes, then take a 5-minute break. This prevents mental fatigue and maintains your attention span throughout the day.
Card 06
Energy Audit
Energy Management
Rate your energy 1-10 every 2 hours today. Notice patterns. When are you naturally most alert? Schedule important tasks during these peak times.
Card 07
Protect Peak Time
Energy Management
Guard your highest energy time fiercely. Don't waste it on emails or meetings. Use it for your most important, challenging work.
Card 08
Micro-Recovery
Energy Management
Take a 2-minute walking break every hour. Movement recharges your brain and prevents the energy crashes that derail ADHD productivity.
Card 09
Brain Fuel
Energy Management
Eat protein + healthy fats every 3-4 hours. Blood sugar crashes make ADHD symptoms worse. Keep nuts or hard-boiled eggs handy.
Card 10
Hydration Check
Energy Management
Drink a full glass of water right now. Dehydration affects concentration more than you think. Keep a water bottle always visible.
Card 11
4-7-8 Breathing
Calm & Reset
Inhale for 4, hold for 7, exhale for 8. Repeat 3 times. This activates your parasympathetic nervous system and calms racing thoughts.
Card 12
Cold Reset
Calm & Reset
Splash cold water on your face or hold ice cubes for 30 seconds. This activates your dive response and quickly calms overwhelm.
Card 13
20-Second Hug
Calm & Reset
Hug yourself, a pet, or someone willing for at least 20 seconds. This releases oxytocin and reduces cortisol (stress hormone).
Card 14
5-4-3-2-1 Grounding
Calm & Reset
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This pulls you out of overwhelm into the present moment.
Card 15
Shake It Off
Calm & Reset
Shake your hands and feet vigorously for 30 seconds. This helps process stress hormones through movement and releases physical tension.
Card 16
Brain Dump
Organization
Set a timer for 10 minutes. Write everything in your head onto paper. Don't organize - just dump. This frees mental space for actual thinking.
Card 17
Rule of 3
Organization
Choose only 3 priorities for today. ADHD brains get overwhelmed with long lists. Three gives you focus without the paralysis of too many options.
Card 18
2-Minute Rule
Organization
If it takes less than 2 minutes, do it now. This prevents the buildup of tiny tasks that create overwhelming mental clutter later.
Card 19
Visible Systems
Organization
Use clear containers and visible reminders. "Out of sight, out of mind" is real for ADHD brains. Make important things impossible to ignore.
Card 20
Batch Tasks
Organization
Group similar activities together. Answer all emails at once, make all phone calls together. Task-switching is mentally expensive for ADHD brains.
Card 26
Fresh Start Ritual
Reset & Recovery
When feeling stuck, change something physical: take a shower, change clothes, or go outside. Physical change often triggers mental reset.
Card 27
Location Switch
Reset & Recovery
Move to a different room or location. Sometimes your brain just needs a change of scenery to break out of stuck patterns.
Card 28
Tomorrow Prep
Reset & Recovery
Spend 5 minutes preparing for tomorrow: lay out clothes, prep breakfast, write 3 priorities. Future-you will be grateful for this kindness.
Card 29
Good Enough Win
Reset & Recovery
Celebrate something you did "good enough" today. Progress over perfection. Your ADHD brain needs acknowledgment for effort, not just perfect outcomes.
Card 30
Self-Compassion
Reset & Recovery
Place your hand on your heart and say: "I'm doing my best with a brain that works differently. That's enough." Treat yourself with the kindness you'd show a friend.
💡 How to Use the Cards
- 📱 Phone Wallpaper: Set as daily reminder
- 📚 Physical Cards: Print and cut for portable deck
- 📲 Social Media: Share on Instagram stories
- 💻 Desktop Background: Daily motivation
- 📌 Digital Pin Board: Save favorites on Pinterest
- 🎯 Focus Tool: Use during work/study sessions
Card Dimensions: 380x550px - Perfect for mobile screens and social sharing
🎯 Complete ADHD Toolkit Package
Get all 30 cards plus bonus materials:
- ✅ 30 Individual PNG Cards (High-Resolution)
- ✅ Complete PDF Guide (80+ pages)
- ✅ Printable Card Sheet (A4 format)
- ✅ Mobile Wallpaper Pack
- ✅ Social Media Template Pack
- ✅ Bonus: Emergency Protocol Cards
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