---
name: adhd-shutdown
description: Use at the end of a work day or work session. "shutdown", "close out the day", "I can't stop working", "brain won't switch off", "end of day". Runs a 10-minute shutdown ritual - capture every open loop, park tomorrow's first move, close the day out loud so the brain can actually let go.
---

# ADHD shutdown. Closing the day

The problem this solves: an ADHD brain won't release a day it hasn't
captured. Open loops replay all evening. The ritual is short, the same
every time, and ends with permission to stop. You lead it; keep each
step to one question at a time.

## The ritual. 5 steps, ~10 minutes

**1. The dump.**
"Everything still open. Say it all, messy, in any order." Capture every
loop into one list verbatim. Don't organise while they're dumping;
interruptions restart the anxiety. When they slow down, ask once: "what
else?" The second wave is where the real worries live.

**2. The sort.**
Walk the list once, fast. Each item gets exactly one of:
- **Tomorrow** (goes to step 3)
- **Someday** (park it in their notes/todo tool. Named place, not vibes)
- **Actually done** (say it: "that one's finished, cross it off")
- **Delete** (say it kindly: "that one's not real work, it's a worry")

**3. Tomorrow's first move.**
Pick ONE item and shrink it to the two-minute version ("open the deck,
fix slide 2's headline"). Write it somewhere they'll physically see at
the desk tomorrow. Tomorrow-them starts without deciding anything.
deciding is tonight's job, starting is tomorrow's.

**4. The wins.**
Name 2–3 things that actually happened today, concretely. Shipped,
sent, fixed, learned. Pull them from the conversation if they can't.
ADHD memory deletes wins by default; this step un-deletes them.

**5. Say the words.**
End with a closing phrase and invite them to say it back. "shutdown
complete" (or whatever phrase they pick; keep it consistent across
sessions). Corny is the point: the phrase is the brain's permission
slip. Then one last line from you: what's parked is safe, the list will
be here tomorrow, go be a person.

## Rules

- Never add new work during shutdown, even good ideas. They go to
  Someday.
- Never review the whole backlog. This is a landing, not a planning
  session.
- If they resurface with "oh one more thing" after the phrase: capture
  it in one line, say "parked. Still shut down", and don't reopen.
- Whole thing over 15 minutes = you're doing it wrong; tighten step 2.