Download low-friction, micro-habit JSON template for ADHD adults and students. Pre-configured for Focus Streak app with micro-timers, count targets, and gentle reminders.
Selected Habits
4 of 4
Streak Formation
~45 Days
Reminders
Multiple/Habit
Timers & Counts
Configured
The ADHD-Friendly Daily Focus Routine uses micro-step habit stacking with built-in 25-minute Pomodoro timers and count targets to bypass task paralysis: 2-Minute Desk Reset, 25-Min Single Task Pomodoro (2x daily count goal + timer), 5-Min Movement Reset, and Evening Brain Dump.
Select or unselect habits below. Timers, count goals, and multiple reminders are pre-configured.
Close unnecessary browser tabs and clear physical desk clutter before starting work.
Set a 25-minute timer. Work on ONE task only. Target: 2 focus sprints daily.
Stand up, do 10 jumping jacks or walk around to reboot executive function.
Unload all lingering thoughts, tasks, and worries onto paper so your mind can rest.
Neuroscience & Habit Stacking Principles
Individuals with ADHD experience altered dopamine transporter density and executive dysfunction. Micro-habits (< 5 minutes) reduce activation energy and cognitive friction, enabling momentum through early micro-wins.
Includes 4 selected habit(s) with timers & count goals • Focus Streak v1.2.0
{
"version": "1.2.0",
"exportDate": "2026-08-06T10:05:40.042Z",
"settings": {
"notificationsEnabled": true,
"analyticsEnabled": true,
"syncEnabled": true
},
"logs": [],
"habits": [
{
"id": "adhd-1-desk-reset",
"title": "2-Minute Desk & Screen Reset",
"description": "Close unnecessary browser tabs and clear physical desk clutter before starting work.",
"icon": "🧹",
"color": "orange",
"schedule": {
"type": "daily",
"days": [
0,
1,
2,
3,
4,
5,
6
],
"timesPerDay": 1
},
"createdAt": "2026-08-03T00:00:00.000Z",
"archived": false,
"timerSessionSeconds": 120,
"reminders": [
{
"id": "rem-a1",
"time": "09:00",
"repeat": true,
"enabled": true,
"priority": "normal",
"sound": "gentle",
"message": "Clear 1 item from your desk to start fresh!"
}
]
},
{
"id": "adhd-2-micro-pomodoro",
"title": "25-Min Single-Task Focus Sprint (2 Sprints)",
"description": "Set a 25-minute timer. Work on ONE task only. Target: 2 focus sprints daily.",
"icon": "🎯",
"color": "blue",
"schedule": {
"type": "custom",
"days": [
1,
2,
3,
4,
5
],
"timesPerDay": 2
},
"createdAt": "2026-08-03T00:00:00.000Z",
"archived": false,
"timerSessionSeconds": 1500,
"countGoal": {
"targetPerPeriod": 2,
"unitLabel": "sprints"
},
"reminders": [
{
"id": "rem-a2a",
"time": "10:00",
"repeat": true,
"enabled": true,
"priority": "high",
"sound": "chime",
"message": "Ready for Sprint #1? Start 25-minute timer!"
},
{
"id": "rem-a2b",
"time": "14:00",
"repeat": true,
"enabled": true,
"priority": "high",
"sound": "chime",
"message": "Ready for Sprint #2? Knock out your focus session!"
}
]
},
{
"id": "adhd-3-movement-break",
"title": "5-Min Dopamine Movement Reset",
"description": "Stand up, do 10 jumping jacks or walk around to reboot executive function.",
"icon": "🏃♂️",
"color": "green",
"schedule": {
"type": "daily",
"days": [
0,
1,
2,
3,
4,
5,
6
],
"timesPerDay": 1
},
"createdAt": "2026-08-03T00:00:00.000Z",
"archived": false,
"timerSessionSeconds": 300,
"countGoal": {
"targetPerPeriod": 10,
"unitLabel": "reps"
},
"reminders": [
{
"id": "rem-a3",
"time": "14:30",
"repeat": true,
"enabled": true,
"priority": "normal",
"sound": "gentle",
"message": "Time to stretch and get a dopamine boost!"
}
]
},
{
"id": "adhd-4-night-brain-dump",
"title": "Evening Brain Dump & Notepad Clear",
"description": "Unload all lingering thoughts, tasks, and worries onto paper so your mind can rest.",
"icon": "📝",
"color": "purple",
"schedule": {
"type": "daily",
"days": [
0,
1,
2,
3,
4,
5,
6
],
"timesPerDay": 1
},
"createdAt": "2026-08-03T00:00:00.000Z",
"archived": false,
"timerSessionSeconds": 300,
"reminders": [
{
"id": "rem-a4",
"time": "21:30",
"repeat": true,
"enabled": true,
"priority": "normal",
"sound": "gentle",
"message": "Unload today’s thoughts in your brain dump journal."
}
]
}
]
}Ask Cursor, ChatGPT, Gemini or Claude to tweak timers, count targets, or reminders
You can send this prompt to your AI assistant connected to the Focus Streak MCP endpoint (https://focusstreak.codemadebiz.com/api/mcp) to generate custom habit packs.
1-Click Instant App Launch or Manual JSON Import
Tap "Open & Add in App" above to launch Focus Streak on your phone instantly.
The app opens the AI & Custom Import Hub with all habits, timers, & count goals pre-loaded.
Toggle habits or adjust target counts, timer durations, and reminder notification times.
Tap "Import Habits Now" to append to your active list and start tracking immediately!
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