you’re allowed to try again. gently.

this is your slow repair recovery lab - no rush, no tests. we take all the time we need here.

rebuilding doesn’t mean going back to “how you used to be.” it means making something new that works with your actual brain and how it exists right now. start wherever there’s wobble. everything here is modular, repeatable, and gentle.

rebuilding executive function isn’t about willpower. it’s about scaffolding.

from your first aid kit: reference the “skill recovery tree” to map out which EF skills need support.

skill library

• task initiation
  • try 2-minute rule if starting feels impossible, shrink the task until your brain says “fine.” set a timer for 2 minutes and commit only to beginning. often, once you start, momentum will carry you.
• working memory
  • use an external brain don’t rely on recall. use a page, whiteboard, or sticky notes to hold steps, reminders, or what you were just doing. your brain can rarely think and remember at the same time.
• planning
  • look into time estimation techniques (or use the goblin.tools time estimator tool)
• emotional regulation

  • 90 second feelings script emotions often peak for 90 seconds. set a timer, breathe through the wave, and narrate gently:

    “this is just a feeling. it’s valid, but not permanent. i am safe enough to ride it out.”

habit scaffolding

• create your habit ladder: cue → small task → reward
  • example: after my timer goes off, i start brushing my teeth, then i stretch for 10 seconds
  • example: after working out, a certain national gym that rhymes with flanet pitness offers complimentary tootsie rolls, which encourages repeat visits

progress tracker

• track one small win per day
• reflect weekly: what worked? what could you have improved? what’s one thing to try next? what surprised you this week? what are you proud of?
• tip: build onto this dashboard, and add your own progress and habit trackers

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