Built around the four moments where momentum gets stuck.
Most systems assume you can just start, stay on task, and stop when it's time. LOOPING assumes you can't always — and gives you a way through each of those moments, then a way back.
Who it's for
Designed with ADHD and neurodivergent adults in mind — people building a business, mastering a skill, creating, researching, or chasing a goal that matters. No diagnosis is required. If you recognise the four moments below, this is for you.
It is a practical method, not a treatment. It doesn't replace medical care, and it doesn't promise a fixed result.
The work tunes the system. The system shapes the work.
The outer ring is the work: Choose → Act → Learn. At Learn, what you noticed goes in and tunes your system — the cues, the environment, the pacing, the tomorrow bridge. Then the tuned system comes back out and shapes the next Choose. Both directions, every day. That is the loop.
Tune, not adapt. You never bend yourself to fit. You change one thing in your operating system so it fits you.
What gets stuck — and what LOOPING does about it.
Each moment maps to a part of the loop. The research lines below are deliberately cautious; the full notes are in the free guide.
1 · Starting
- FEELS LIKE
- Knowing exactly what to do and being unable to begin. Hours vanish in "getting ready."
- RESEARCH
- Higher ADHD symptoms are associated with more procrastination and lower quality of life; everyday "remembering to act on intentions" is one link in that chain.
- LOOPING
- Choose. One priority, a concrete first physical action, and a start cue: "When [event], I will [visible action]." Remove the one obstacle nearest to that action.
2 · Switching
- FEELS LIKE
- Glued to the wrong task, or bouncing between ten. Every interruption costs more than the minutes it takes.
- RESEARCH
- Set-shifting and interference control show moderate, group-level differences in adults with ADHD; interrupted work is faster but more stressful for everyone.
- LOOPING
- A small loop. Up to three tasks with visible finish lines. Switch on purpose at a stopping point, leave a return note, park stray ideas.
3 · Focusing
- FEELS LIKE
- Attention that won't land — or lands so hard you skip meals and lose the afternoon (hyperfocus).
- RESEARCH
- Hyperfocus is reported more often with higher ADHD symptoms and is real enough to measure — but there's no evidence it is reliably productive, and no agreed definition yet.
- LOOPING
- Act. Choose a focus interval that fits the day, produce a reviewable "proof", check quality before quantity — and pace deep focus so it doesn't consume tomorrow.
4 · Stopping
- FEELS LIKE
- "Just one more thing" until 1 a.m. Tired body, racing mind. Tomorrow pays the bill.
- RESEARCH
- Adults with ADHD report markedly more sleep problems and later sleep timing; restricting sleep to 6 hours or less for two weeks produces cognitive deficits people don't notice in themselves.
- LOOPING
- Close lightly. A one-minute close: leave a tomorrow bridge, remove the one thing that will block the next start, and let today end while curiosity is still alive.
Seven small habits. About five minutes a day of "system time."
Start with a meaningful goal
Choose a direction that matters, then one result you can advance today. A goal can be ambitious even when the first action is tiny.
Keep a small loop
One task to start; up to three when helpful. Define a visible finish line. Switch deliberately when a task reaches a stopping point, needs a different kind of effort, or is blocked — and leave a return note first. Unrelated ideas go into a parking list. Real-life responsibilities always come first.
Give starting a cue
"When [specific event], I will [visible first action]." Remove one obstacle nearest to that action. A cleared surface, a prepared file, or arriving at a chosen place can all be cues. Leaving home is optional.
Focus, and record useful proof
Pick an interval that fits the day. A timer records time, not the quality of attention — so proof is a reviewable result: a paragraph, a checked calculation, a working screen, a decision with a reason. Check one aspect of quality before increasing the amount.
Return after disruption
Name what happened, check what you need right now, choose a smaller entry action, and try a short restart. The two-minute restart is a product convention, not a validated "reset". A restart doesn't erase lost time — it just gets you back.
Close lightly
At night, prepare a tomorrow bridge and remove the specific residue likely to block the next start. Note your bedtime if it helps. Aim for about one minute. The next morning, spend about three minutes recording the facts of the previous day. Unknown means unknown — not zero.
Review, and change one thing
Once a week, look at a few records and a piece of work. Separate observation (what happened) from hypothesis (what might explain it), pick one controllable change to test, then review whether it helped enough to keep. Personal experiments guide decisions; they don't prove causes.
The Loop Integrity score
A day score for people who like numbers. It measures how well the day protected momentum — not your worth. Skip it on rest days.
| COMPONENT | MAX |
|---|---|
| Mission execution | 30 |
| Momentum maintenance | 20 |
| Environment management | 15 |
| Physical regulation | 15 |
| Phone discipline | 10 |
| Reflection and awareness | 10 |
The rubric is a design choice, not a validated scale. Insight never replaces completed work.
The AI era is the neurodivergent era.
For a long time, the world rewarded people who could start on command, hold ten threads in their head, and grind through the boring parts. Many neurodivergent people paid a high price for not being built that way — and were told the problem was them.
We think the ground is shifting. The friction that held you back — starting, organizing, remembering, drafting, finishing — is precisely the friction AI now carries best. What remains is what you were always best at: curiosity that won't quit, deep focus when something matters, and seeing patterns other people miss.
What this means in practice
Use AI to remove friction: draft the first version, break the task into steps, hold the checklist, remember the return note. Keep the judgment, the taste and the decisions — those are yours.
What it doesn't mean
It's not a cure, a shortcut, or a promise. Some days will still be hard. LOOPING gives you a way to start anyway, and a way back when the day goes sideways.
Free in the beta.
Browser workspace
Daily planning (one priority, up to three tasks), focus periods with a two-minute restart, a one-minute close, reflection and history, and JSON backup/restore. Records are stored on your device — no account needed to use it.
The guide
The user manual and research notes in one PDF: the method, the workspace, backups and troubleshooting, and an honest review of what research says about the four moments — and what it doesn't. No registration required.
Android & iPhone
LOOPING: Daily Momentum — Today, Focus, Close, History and Settings on your phone, with no ads and no tracking. Both apps stay marked coming soon until verified store listings exist.
Newsletter
Program news, app releases and future product updates. Separate from beta registration; you confirm your subscription explicitly and can leave any time.
What the evidence supports — and what it doesn't.
Supported: adult ADHD is common (roughly 2.5–3% of adults meet full criteria; more report significant symptoms); group-level differences in working memory, inhibition and set-shifting are moderate; sleep problems, emotional dysregulation and hyperfocus are widely reported; late diagnosis — especially in women — is well documented. Structured psychological programs show moderate benefits in trials, and clinical guidelines recommend environmental changes such as shorter focus periods with breaks and written over verbal instructions.
Not supported (yet): that any specific timer preset, task limit, scoring rubric or "two-minute restart" is optimal; that body doubling, AI assistants or apps treat ADHD; that "rejection sensitive dysphoria" or "ADHD burnout" are formal diagnoses; that hyperfocus is a reliable superpower.
- LOOPING is consistent with several guideline-recommended strategies. It has not been tested in a trial and is not a treatment.
- Group averages describe groups, not you. Your own records are the only data about you.
- Every claim in the guide carries its source and its limits.
Bring one goal. Start one loop.
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