Jesse J. Anderson
@adhdjesse · 86.6 k subscribers
🧠
Un-stick Your ADHD Brain in 7 Days
One focus tactic per day with Jesse J. Anderson — end the week with your own anti-procrastination playbook.
📅 7 days🎯 12 missions🎬 5 videos by Jesse✨ Free
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You know what you need to do. Your brain just won't start. This challenge turns that around in 7 days: each day you watch one short video from ADHD Jesse and run one small, concrete experiment — getting unstuck on a real task, borrowing focus, ditching advice that was never built for your brain, and planning the ADHD-friendly way. By day 7 you'll have a personal playbook of the tactics that actually work for YOUR brain.
Your week at a glance
- Day 1🎬 Watch how to un-stick your brain — then pick your stuck task · ✍️ Name your stuck task and take one 5-minute swing at it
- Day 2🎬 Learn what to do when you can't focus · 📓 Open your Focus Log
- Day 3🎬 Spot the productivity advice that's sabotaging you · ✅ Run your advice audit
- Day 4🎬 Steal a strategy built for procrastinators · 🔁 Test one anti-procrastination strategy today
- Day 5🎬 Set your direction with the SPARK model · ✍️ SPARK one project you actually care about
- Day 6✍️ Mine your Focus Log for your top 3 tactics
- Day 7🎯 Final mission: write your anti-procrastination playbook
Day by day, in detail
Day 1🎬 ✍️ Watch how to un-stick your brain — then pick your stuck task +1⌄
✍️ Name your stuck task and take one 5-minute swing at it
✍️ Write down THE task — the one that's been sitting there while your brain refuses to start. Then pick one tactic from the video and use it right now to work on that task for just 5 minutes. Not finish it. Just touch it. When the timer's done, come back and write what happened: which tactic you used and what it felt like to finally start.
Day 2🎬 📓 Learn what to do when you can't focus +1⌄
🎬 Learn what to do when you can't focus
📓 Open your Focus Log
📓 This log is the raw material for your day-7 playbook. Every time you get stuck this week — or get UN-stuck — drop a quick entry. Thirty seconds, no perfectionism. You're collecting data on your own brain: what freezes it and what actually gets it moving.
Day 3🎬 ✅ Spot the productivity advice that's sabotaging you +1⌄
🎬 Spot the productivity advice that's sabotaging you
✅ Run your advice audit
- I wrote down one piece of 'classic' productivity advice I've tried that always fails for me
- I stopped blaming myself for it — the advice didn't fit my brain, my brain isn't broken
- I picked one ADHD-friendly swap from the video to try instead
- I added at least one entry to my Focus Log today
Day 4🎬 🔁 Steal a strategy built for procrastinators +1⌄
🎬 Steal a strategy built for procrastinators
🔁 Test one anti-procrastination strategy today
🔁 I used one strategy from today's video on a task I was avoiding, and logged the result in my Focus Log
Day 5🎬 ✍️ Set your direction with the SPARK model +1⌄
🎬 Set your direction with the SPARK model
✍️ SPARK one project you actually care about
✍️ Pick ONE project or goal that genuinely excites you — not one you think you 'should' do. Walk it through the SPARK model from the video and write down what comes out. Keep it short and honest: if it doesn't spark interest, it's the wrong project for this exercise.
Day 6✍️ Mine your Focus Log for your top 3 tactics⌄
✍️ Mine your Focus Log for your top 3 tactics
✍️ Read back through your Focus Log from this week. Which 3 tactics actually got your brain moving? For each one, write when it works best (time of day, type of task, mood). This is the core of your playbook — proven on your own brain, not someone else's.
Day 7🎯 Final mission: write your anti-procrastination playbook⌄
🎯 Final mission: write your anti-procrastination playbook
🎯 Write your personal anti-procrastination playbook — one page, in your own words — and use it on one real task today.
Format it however your brain likes: a note on your phone, a sticky on your monitor, a doodle. It needs three parts: (1) your top 3 un-stick tactics and when to use each, (2) the 'toxic advice' you're officially done with, and (3) the SPARK project you're pointing your energy at next. Then prove it works: pick one task you'd normally avoid, open your playbook, and run it. Post your proof with your playbook and how the task went. Seven days ago that task would've sat there for weeks. Look at you now. 🚀
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