The Focus Formula Worksheet: ND-Friendly Tool for Better Attention

Focus isn’t about forcing yourself — it’s about finding the ingredients that actually support your brain. This gentle, neurodivergent-friendly worksheet helps you create your personal Focus Formula, so you can enter tasks more easily, stay with them long enough to make progress, and reduce overwhelm.

Inside, you’ll find:
✔ A Focus Check-In to uncover what helps your brain start
✔ A multi-category checklist of supports
 • Brain prep
 • Time cues
 • Task framing
 • Environment
 • Regulation tools
✔ A formula-building template (“When I want to focus, I start by…”)
✔ A test & tweak section to help you refine your formula over time
✔ ND-friendly, shame-free guidance throughout

Use this worksheet anytime you feel stuck, scattered, overwhelmed, or unsure where to begin. Over time, it becomes a personal map for focus that actually works with your brain.

Perfect For:

• ADHD & ND adults

• Anyone who struggles to “get started”

• People who lose momentum easily

• Students of Realigned Time

• Anyone wanting gentler planning tools

• Listeners of Beyond the Checklist