ADHD * Mind Sweeper * Jim Livingstone - ADHD Optimist (1)

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A Simple System for ADHD Brain Clarity

Living with ADHD means your mind often feels like dozens of browser tabs open at once. This constant mental noise makes it nearly impossible to focus on what really matters. The Mind Sweeper is a stripped-down approach to clearing your head quickly so you can actually get things done.

Why Our ADHD Brains Get Cluttered

The ADHD brain struggles with:

• Holding too many thoughts at once

• Racing ideas that branch in all directions

• Everything feels equally important (or unimportant)

• Difficulty switching between tasks

• Poor time perception

This creates mental gridlock that can leave us frozen in place.

The Super-Simple Mind Sweeper (Just 3 Steps)

This system is deliberately minimal. The entire process takes 10-15 minutes and requires just pen and paper (or your favourite digital note app).

Step 1: The Quick Dump (5 minutes)

Just do this: Write down EVERYTHING on your mind right now. No organising, no filtering.

How:

• Grab any paper or open any notes app

• Set a timer for 5 minutes

• Write in fragments, single words, or messy sentences - doesn't matter!

• Include tasks, worries, ideas, annoying thoughts - everything

Real example:

cat food!!

call back mom

presentation due Thursday?

weird car noise

tired of this shirt

vacation ideas

water plants

find tax document

Step 2: Mark What Matters (2 minutes)

Just do this: Put a star ★ next to anything that genuinely needs attention TODAY.

How:

• Be ruthless - only star what truly can't wait

• Aim for 3-5 starred items maximum

• Everything else can wait (really, it can)

Real example:

★ cat food!!

call back mom

★ the presentation due Thursday?

weird car noise

tired of this shirt

vacation ideas

★ water plants

find tax document

Step 3: Pick Your Next Move (3 minutes)

Just do this: Choose ONE starred item to focus on right now and decide exactly how to start.

How:

• Pick the most important or the quickest starred item

• Write down the specific first physical action

• Set a time limit for working on it

• Put this action somewhere you can't miss it (grab a copy of the worksheet PDF)

NEXT ACTION:

Stop at the corner store for cat food on the way home (15 min)

Real-Life Example

Example: Workday Chaos

Before: Alex has unread emails, a presentation due tomorrow, meetings, and growing anxiety.

Mind Sweeper in action:

Step 1: The Quick Dump (5 minutes)

Alex scribbles everything down in no particular order:

finish slides

respond to client

buy birthday card

schedule doctor

prepare for team meeting

where's my blue notebook?

need to eat lunch

Step 2: Mark What Matters (2 minutes)

★ finish slides

★ respond to client

buy birthday card

schedule doctor

★ prepare for team meeting

where's my blue notebook?

need to eat lunch

NEXT ACTION:

Work on presentation slides for 30 minutes without checking email

Result: Instead of panicking and switching between tasks, Alex focuses completely on the presentation first.

Paper vs. Digital

Paper works better for many ADHD brains during the Mind Sweep because:

• No notifications

• Physical writing activates different brain pathways

• Can't get distracted by other apps

• Visible reminder of your next action

Why This Works for ADHD Brains

This super-simple Mind Sweeper works because it:

1. Gets thoughts out of your limited working memory

2. Creates a clear starting point (the biggest ADHD challenge)

3. Gives your brain the dopamine hit of deciding what matters

4. Eliminates the paralysis of too many choices

5. Creates momentum with a single clear next action

Just Start Now

Don't overthink this system. Grab any paper right now (grab a copy of the worksheet PDF) and do a 5-minute Quick Dump. Star a few items. Pick one thing to do next.

That's it.

The relief of having a clearer mind and an obvious next step is just 10 minutes away. Your ADHD brain will thank you.

To help get you started, I have  attached a PDF Worksheet below:

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Expect the Best,

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This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content in this newsletter is designed to support, not replace, medical or psychiatric treatment. Please seek professional help if you believe you may have Mental Health Issues.