In this worksheet you build your own movement menu across three spoon tiers, wherever you are with exercise right now, starting, restarting, or keeping a good thing going. You pair each move with something you already want daily so the wanting does the ignition, start a three-day payoff ledger that makes the focus window visible in your own handwriting, and, if you want it, assemble a copy-paste prompt that gets the AI tool of your choice to draft a one-week plan that starts where you are and bends to what your body needs.
(Pairs with today's newsletter, What Movement Does for an ADHD Brain.)
Free for everyone this week, like the whole issue.
Walk away with a menu you don't hate and the next dose booked inside today. Takes 5 minutes.
As always, THANK YOU for reading, sharing, and supporting this work every week. We're so grateful to have you here.