Created By: Karan Gurdittaa

Date: February 26, 2026

I have been using this checklist for a long time to help me recover whenever I am stuck in a rut, (which happens to me pretty often) Over time, I have tweaked this list, added new things and removed things that didn’t work and I feel this is now simple, practical and complete enough that I thought it might help others too.

The list is sorted such that the most important and the easiest things are on the top while things that require a little energy and motivation are further down.

If possible, you can share this list with your family member, or someone close to you so that when they see you going into a slump, they can remind you things from this list.

You can also ask in the group if anyone wants to do a 3, 5, or 7-day reset challenge together using this list. Doing it alongside someone else makes it easier to start and much easier to continue.

A little accountability goes a long way.

1. Starting with the Basics

• 💧 Hydrate - Dehydration worsens mood and energy. Hydrate yourself well - always keep a water bottle and a glass on your desk. If plain water feels boring, add lemon, ORS, or anything that helps you drink more. But avoid too much sugary drinks.
• 💊 Medicines & Supplements - In a low phase, you often skip these, but remind yourself that skipping them will only worsen things for you.
• 🍗 More Protein - Protein in diet can noticeably stabilize energy and mood.
• 🍭 Less Sugar - Sugar is known to worsen ADHD symptoms. While I personally struggle to reduces sugar in my diet, but when I do, it certainly helps with mental clarity.
• 😴 Sleep & Rest - Sometimes your brain is asking for recovery not motivation, make sure you are well rested.
• 🎵 Calming Music - Soft music can reduce mental noise and calm the mind.
• 🌙 Sleep with Intention — Before sleeping, pick one tiny thing you’ll start tomorrow. It gives your brain a direction to wake up to.

2. Mental Reset

• 📵 Reduce Cheap Dopamine - Delete social media apps from your phone. Avoid using your phone before sleeping and immediately after waking. If possible, keep your phone in another room.
• 🎧 Better Phone Use - If you do use your phone, prefer motivational content, podcasts, or learning videos.