Steady Day

The ADHD Mum’s gentle companion

Morning gratitude

Before the phone. Ask the children for theirs too.

Today's KPIs — Home

Tick what you do. Never count what you didn't.

You & your child

Progress, not perfection. A messy step forward still faces forward.

Tonight's Done List

Not a to-do list. A DID list — every win, however tiny.

Evening gratitude

If today was a grace day

My Dopamine Menu

Write it on a calm day. Order off it on the hard ones.

Starters — 2-minute lifts

Mains — for a real window

Sides — pair with a chore

Box breathing

Follow the square: in 4 · hold 4 · out 4 · hold 4.

in…

Gentle resets

Pick whichever you can reach.

Longer out-breathHum or sighWarm showerGentle movementStep outsidePressure — self-hug, cuddle

Five Things rescue

Any room only contains five things. One category at a time — don't leave the room.

Gentle reminders

Three soft nudges a day. Allow notifications when asked.







Honest note: reminders ring reliably on Android. On iPhone they work when the app has been added to your Home Screen (iOS 16.4+), and are best-effort while the app is open. The fridge cards in the book are the trusty backup.

Add me to your Home Screen

iPhone: open in Safari → Share button → “Add to Home Screen.”
Android: Chrome → ⋮ menu → “Add to Home screen” / “Install app.”