When your ADHD brain feels overloaded, it can be hard to know where to start. The list is long, the tabs are open, and even simple tasks feel impossible. That’s exactly why I created The Clear Forward Tools™ a simple five-step method to help you reset, refocus, and move forward one small step at a time.
This isn’t another rigid routine or time-management system. It’s an ADHD-friendly framework you can use whenever life feels too much. You don’t have to use every step. You just start where you are.
I use this framework throughout my ADHD coaching and self-guided courses, so whether you’re reading my blogs or working through a programme, you’re always coming back to the same supportive tools. The aim is to offer a consistent, compassionate way to meet yourself where you are and move forward at your own pace.
Step 1 – Clear the Noise
When your mind feels busy or cluttered, start here. Empty everything out, mentally and physically.
Write a messy list, record a quick voice note, or close those extra tabs.
Ask yourself: “What’s filling up my head right now?”
This simple act clears space for fresh focus.
Step 2 – Look at What Matters
When everything feels urgent, it’s easy to get stuck. Pause and ask: “What truly matters to me right now?”
Pick one thing that would make today feel 5% lighter. Circle it, highlight it, or say it out loud. You don’t need a perfect plan, you just need a direction.
Step 3 – Engage with a Micro Step
When you feel frozen or procrastinating, the smallest action can get you moving. Take one micro step. Open a document, wash one cup, or stand up and stretch.
You might only move for two minutes, that’s enough to break the freeze.
Ask yourself: “What’s one tiny thing I can do to start?”
Step 4 – Acknowledge Progress
People with ADHD often focus on what’s not done. This step reminds you to notice what is.
Tick off something small. Say out loud, “That counts.” Share a win with someone, or write it in your notes. Every bit of progress matters, and acknowledging it builds momentum.
Step 5 – Reflect & Reset
Some days go off track. That’s okay. Take a breath, step outside, or simply pause.
Ask: “What thoughts or feelings do I want to keep, and which can I let go?”
Reflection isn’t about guilt, it’s about giving yourself permission to reset with kindness.
How the Clear Forward Tools™ Work in Real Life
🔹When housework feels overwhelming
Start with Clear the Noise by writing down everything that needs doing , no order, no pressure. Then Look at What Matters and choose one small area, like a kitchen worktop or choose one room. Finally, Engage with a Micro Step by doing something small, such as washing one cup or folding one towel.
🔹When you’ve slipped into a binge or scroll cycle
Begin with Reflect and Reset by taking a slow breath and noticing what’s happening underneath the urge. Reflect with curiosity and not judgement, you might be tired, overwhelmed, or needing comfort. Then move to Acknowledge Progress and remind yourself that noticing the pattern is already progress.
🔹When you’re procrastinating on a task
Use Clear the Noise to offload distractions onto paper so they stop spinning in your head. Then Look at what Matters, what is the one thing that would make the biggest difference if you did it today. Once you’ve chosen, Engage with a Micro-Step by setting a two-minute timer and simply beginning. You don’t have to finish the task, you’re just getting started.
Making the Tools Your Own
You don’t have to use every step, and you don’t have to do it perfectly. The Clear Forward Tools™ are here to support you, not to add pressure. Some days you’ll use one step; other days, you might move through several.
What matters is that you keep meeting yourself with patience and curiosity. Over time, these small resets will start to feel natural, helping you find focus, confidence, and calm in your own way.
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