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The ADHD Analog Brain Tool

Introduction to the Analog Brain

- Skip the intro and go to the tool -

Sometimes (lots of times) (all the time), I have the urge to do a thing but I don't know what. Or, I feel weird, but can't figure out why or what to do to fix it. ADHD, executive dysfunction, how I feel, and the phase of the moon can all make it really hard for me to think of a solution to the issue, or even know what the issue IS. And while meds and regular sleep certainly help, for better or for worse my brain just isn't wired for this.

So, I decided to outsource my brain.

I couldn't find an app that did what I wanted or was customizable enough for me to fake it. Therefore I built an analog external brain to do my thinking for me. Originally it was a notebook, and I shared excerpts on Tumblr. It got a huge response, so I started trying to figure out how to make a webpage or app for other people to use.

And now it’s here! (after a small, minor delay due to pandemic). Updates with further developments will be posted in this space. And remember: No matter what happens or how things develop, the Analog Brain will always be FREE.

CYA Disclaimer: This is not medical advice and I am not a medical professional. Always check with your own medical provider before taking any advice from the internet. Use at your own risk, etc etc.

How to use the Analog Brain

Do NOT read it straight through! Skipping around is the point!

This tool is designed to ask you questions and lead you to a helpful answer.

  • Scroll down to question 0-1.
  • If you know what you want, click Yes
  • If you don’t know what you want, click No
  • Follow the prompts and keep clicking answers until you get to where you want to be.
  • Click “Back to top” in any section to return to the first question.

P.S. The Analog Brain is also printable. All sections and answers are numbered!

(0-1). Do you know what you want?

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(0-2). What do you want to do?

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(0-3). How are you feeling?

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1 - Mental Health

(1-1). I’m having emotions and need to deal with them:

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(1-2). Dealing with a panic attack / anxiety

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(1-3). Dealing with shame / self-criticism

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(1-4). Dealing with anger

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(1-5). Overstimulation fixes

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(1-6). Grounding techniques

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(1-7). Mental grounding techniques

  • Describe your environment out loud in detail, using all your senses
  • List all the items in a category (i.e., names of every tree)
  • Describe an everyday activity in great details (i.e. how to make coffee)
  • Read something out loud
  • Think of a word and spell it backwards
  • Count to 10 out loud
  • Say the alphabet very slowly
  • Repeat a favorite saying
  • Find something you can see for each color of the rainbow
  • "5-4-3-2-1" exercise - go to 1-8
  • Do the airplane technique - go to 1-9

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(1-8). "5-4-3-2-1" grounding exercise

Make a list (out loud) of:

  • 5 things you can see
  • 4 things you can touch or feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

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(1-9). Do the airplane exercise for panic

The exercise is as follows:

  • Imagine an airplane. This is your airplane and yours only. You get to decide what to do with it. For each of the following questions, say your answer out loud.
  • So what color will the outside be?
  • And the inside?
  • And the seats? Are they fluffy or normal? And what color?
  • Now 3 dishes to serve. An appetizer, a main dish, and a dessert
  • Who do you want to take on the plane with you? It can be up to 24 people, real or fictional
  • Are there any decorations on the plane?
  • What would the flight attendants look like?
  • Where is the plane going?

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(1-10). Physical grounding techniques

  • Splash cool water on your hands and face
  • Grab something as tightly as you can, then release. Repeat.
  • Touch objects around you and notice the sensory details
  • Dip your heels into the floor
  • Jump up and down
  • Notice your body, what each muscle is doing
  • Stretch
  • Walk slowly, noticing each footstep
  • Eat something and describe its flavors
  • Focus on your breathing - breathe in a count of 4 and out a count of 8.

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(1-11). Soothing grounding techniques

  • Say kind statements
  • Think of your favorite things, foods, people, animals
  • Picture people you care about
  • Remember the words to an inspiring song, quote, or poem
  • Remember a safe place
  • Say a coping statement
  • Plan out a safe treat for yourself
  • Think of things you are looking forward to in the next week

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(1-12). I am procrastinating and want to stop

  • Split the task into smaller tasks until each task seems less overwhelming
  • Find a way to start (even by making small progress)
  • Make it more interesting
  • Stop and try to figure out if there is a mental block stopping you (eg you don't understand the task or you have a bad association with it or you're stuck on something specific)

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(1-13). Hotlines for more help

  • Australia and New Zealand:
  • Lifeline Australia: 13 11 14
  • Lifeline New Zealand: 09 5222 999 (Auckland), 0800 543 354 (Rest of NZ)
  • Canada:
  • Crisis Services Canada: 1-833-456-4566 toll free
  • In QC: 1-866-277-3553
  • France (English Speaking):
  • Suicide Ecoute: 0033 145 39 4000
  • SOS Help: 01 46 21 46 46
  • Germany:
  • Telefonseelsorge Deutschland (National):
  • German speaking: 0800 -111 0 222
  • English speaking: 030-44 01 06 07
  • Italy:
  • Samaritans: 800 86 00 22
  • Japan:
  • Befrienders International, Tokyo: +81 (0) 3 5286 9090
  • BI Suicide Prevention Centre, Osaka: +81 (0) 6 4395 4343
  • Tokyo English Lifeline: 107-0062
  • South Africa:
  • Lifeline Southern Africa: 0861 322 322
  • UK and Republic of Ireland:
  • Samaritans: 116 123
  • HopeLine UK: 0800 068 4141
  • Ireland Lifeline: 0808 808 8000
  • USA:
  • Suicide and Crisis Lifeline - call or text 988
  • The Trevor Project: 866-488-7386
  • Trans Lifeline at 877-565-8860
  • HopeLine 1-800-273-TALK (8255)

More international Suicide Hotlines available at suicide.org

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(1-14). Understimulation fixes

Ask yourself if you’ve had enough:

2 - Recreational Activities

(2-1). I’m bored and I want to do something:

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(2-2). What do you want to read?

Choose a genre then grab the first book on your shelf in that genre:

  • Fiction
  • Poetry
  • Nonfiction
  • YA fiction
  • Scifi
  • Fantasy
  • Mystery
  • Horror
  • Romance
  • Go to Project Gutenberg for legally free ebooks
  • Connect your library card to Libby for free eBooks and to Overdrive for free access to audiobooks
  • Fanfiction

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(2-3). What do you want to watch?

Choose a genre then choose the first movie/TV show in your queue that fits that genre:

  • Comfort movie
  • New movie
  • Comfort TV
  • New TV
  • Documentary

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(2-4). Creative things to do

  • Sew / Quilt
  • Crochet / Knit
  • Weave
  • Draw
  • Paint
  • Calligraphy
  • Write fiction
  • Write poetry
  • Origami
  • Embroider
  • Build something

Don’t know how to do any of the above, but want to learn? Go to YouTube and search “beginner X” or “how to start X” or “introduction to X”

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(2-5). Ways to learn things:

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(2-6). Learn a language

Language learning sites/apps:

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(2-7). Have an adventure

  • Hiking
  • Birdwatching
  • Biking
  • State park / nature area
  • Museum
  • Botanical garden
  • Orchard
  • Science museum
  • Bookstore
  • Craft store
  • New restaurant
  • Zoo
  • Aquarium

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(2-8). Play a game

  • Card games
  • Board games
  • Video games
  • Phone games

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3 - Physical Activity

(3-1). What kind of exercise do you want to do?

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(3-2). Body weight exercises

  • Wall push-up
  • Chair Tricep dips
  • Squats
  • Lunges
  • Calf raises
  • Sit ups

Find more Bodyweight exercises on NiaShanks.com

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(3-3). Cardio exercises

  • Brisk walk
  • Run
  • Elliptical
  • Treadmill
  • Bike
  • Jumping jacks
  • Burpees
  • Jump rope
  • Dance

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(3-4). Yoga Resources

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4 - Self-Care

(4-1). Useful things to do

  • Clean something - go to 4-2
  • Do homework
  • Check on your bank account / finances
  • Cook a meal
  • Organize a cupboard, shelf, closet, or other discrete space
  • Call a friend or relative to check on them
  • Sort the mail
  • Take out the garbage / recycling

Remind yourself you don’t have to be useful All The Time - it is ok to take breaks

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(4-2). Stuff to clean

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(4-3). Cleaning the Kitchen

  • Put away the clean dishes
  • Wash the dirty dishes
  • Wipe down the kitchen counters, stovetop
  • Sweep the kitchen floor
  • Wipe down the fridge shelves
  • Throw out old food
  • Empty the trash
  • Organize fridge and pantry

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(4-4). Cleaning the Bathroom

Note: Do NOT mix cleaners! Bleach and other chemicals can combine to create noxious fumes that can be harmful or fatal. Read and follow all instructions.

  • Detoxify the toilet with toilet brush + toilet cleaner
  • Empty the trash
  • Wash the bathroom mirror, counters, floor
  • Take down the shower curtain and run it through the wash
  • Scrub the mildew off the tub/shower stall
  • Put dirty laundry / towels in hamper
  • Organize counter / cabinet
  • Sweep/vacuum the floor

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(4-5). Cleaning the Bedroom

  • Change the sheets on the bed
  • Put the dirty sheets in the wash
  • Put the dirty laundry in the hamper
  • Empty the trash
  • Fold clean laundry
  • Put clean laundry away
  • Sweep / vacuum the floor
  • Wipe clean the tops of furniture
  • Organize nightstand / dresser

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(4-6). Cleaning general living area

  • Vacuum all visible rugs or carpets
  • Sweep or vacuum the floors
  • Pick up clutter and put it away
  • Walk around with a trash bag and throw out all rubbish

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(4-7). You need to eat. Where are you?

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(4-8). You want something to eat, and you're at home.

Start by having a snack to get your brain working again. When looking for snacks, check behind things in the fridge/cupboard, because if you can't see it, it's hard to remember it exists.

  • Spoonful of peanut butter
  • Slice of bread with jelly or butter
  • Scrambled egg
  • Oatmeal
  • Cereal
  • Crackers
  • Cheese
  • Chocolate milk
  • Raw veggies (carrots, broccoli, cucumber) with hummus or dressing
  • Microwave a bowl of frozen veggies with olive oil, salt, pepper, and other spices (paprika! cumin! thyme!)
  • Fruit
  • Peanuts, walnuts, other nuts or seeds
  • Glass of juice / smoothie
  • Packaged food (i.e. pop-tarts, microwave burritos)
  • “Easy to stomach foods”: Banana, Rice, Applesauce, Toast, Yoghurt

Set a timer for 10 minutes from now, when the snack has started to kick in. Then make yourself something more substantial.

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(4-9). You're hungry and you're at work.

If you have a cafe on-site, look for:

  • Hummus & crackers
  • Yogurt cup
  • Cheese stick
  • Bagel / english muffin / toast
  • Salad bar: greens, seeds, nuts, fruit, hard-boiled eggs
  • Soup bar

If no cafe, look for a vending machine:

  • Granola bar
  • Peanut M&Ms
  • Trail mix
  • Anything with protein / fats / fiber will stick in your stomach longer than something with just sugar / flour.

If no cafe or vending machine:

  • Order delivery from DoorDash, Panera Bread, Local Pizza Place, etc (if available).
  • Check the break rooms for free food
  • Ask coworkers

Set an alarm on your phone for when you get home, to remind yourself to pack snacks to bring to work tomorrow.

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(4-10). You’re hungry and you're at the grocery store.

Note: So long as you keep the wrapper so that you pay for it at check-out, you CAN eat while shopping. Alternatively, you can purchase just your snack, leave to eat it, and then go back into the store to finish your shopping.

Things to eat when you're at the store, hungry, and can't brain how food works:

  • Pre-made meals in the fresh foods section
  • Pre-washed, pre-packaged raw fruits / vegetables (produce section)
  • Lunchable (deli section)
  • Individually wrapped cheese (dairy aisle)
  • Yogurt cup (dairy aisle)
  • Baby food pouches (available in the baby aisle, no utensils needed, varieties include Banana & Pumpkin, Mango & Kale, Strawberry Banana.)
  • Pre-made smoothie (drinks aisle)

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(4-11). You're hungry, and you're out and about.

Places to go:

  • Gas station (pre-made smoothie, cookies, nuts, packaged baked goods)
  • Fast food (You don't have to order a full $8 meal. You can get just an order of fries, or a milkshake, or a 4-pack of chicken nuggets)
  • Grocery store - go to 4-10
  • Home - go to 4-8

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5 - Physical Health

(5-1). What kind of pain are you having?

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(5-2). How to deal with menstrual pain

  • Apply a heating pad
  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • TENS unit
  • Exercise - go to 3-1
  • Drink water
  • Take a hot bath
  • Eat chocolate
  • Eat something salty
  • Distract yourself - go to 2-1

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(5-3). How to deal with joint/injury pain

  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • Apply ice or heat (whichever feels good) for 20 minutes on, 20 minutes off, repeated
  • Massage
  • Foam roller
  • Warm bath
  • Choose a yoga video focused on that area - go to 3-4

*If pain lasts longer than a week, or increases over time, reach out to your doctor.

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(5-4). How to deal with delayed-onset muscle soreness

  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • Drink water
  • Stretching
  • Yoga - go to 3-4
  • Light cardio workout - go to 3-3
  • Warm bath

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(5-5). What kind of head pain?

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(5-6). How to deal with a sinus headache

  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • Take a decongestant (Sudafed, Mucinex, etc)
  • Saline nasal spray
  • Shower
  • Drink water
  • Ice pack (wrapped in a towel) on your face
  • Pad your face with a towel and massage your face with a vibrator on the lowest setting

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(5-7). How to deal with a tension headache

  • Neck/back rub
  • Heating pad or ice pack (whichever feels good)
  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • Muscle relaxant (if prescribed)
  • Take a hot shower
  • Cardio - go to 3-3
  • Unclench your jaw
  • Light exercise - go to 3-1

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(5-8). How to deal with a migraine (with aura)

An aura can be any kind of sensory disturbance that isn’t head pain, such as nausea, light/sound sensitivity, dizziness, flashing lights, etc. Yes, you can have a migraine that comes with aura but without headache.
  • Take your emergency migraine meds (if prescribed)
  • Drink a full glass of water
  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs or other migraine meds.
  • Take 1,000mg of Magnesium Oxide
  • Take a benadryl and a nap
  • Eat something - go to 4-7
  • Put an ice pack or heat pad on your head, whichever feels better
  • Lay down in a dark, quiet room
  • Put in earplugs
  • Sleep - go to 5-12
  • Avoid bright lights / blue light devices

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(5-9). How to deal with a general headache

  • Take an NSAID pain reliever (e.g., Ibuprofen, Motrin, Advil, Aleve). Take with a full glass of water to prevent heartburn. Do not drink alcohol while taking NSAIDs.
  • Eat something - go to 4-7
  • Drink a full glass of water
  • Rest if that feels comfortable
  • Light exercise if that feels comfortable
  • Reduce stimuli - sounds, lights, phone, humans

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(5-10). Stomach pain or nausea

  • Tums - if you have heartburn, sour stomach, or indigestion
  • Gas-X - if you feel gassy / bloated
  • Drink a glass of water
  • Toast/crackers/banana eaten in small bites
  • Ginger ale or ginger tea
  • If nauseous, lay on your left side (if comfortable). This puts your stomach below your esophagus and can reduce nausea / the urge to throw up.

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(5-11). When you’ve had bad sleep

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(5-12). Improve sleep hygiene

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(5-13). Tips to improve sleep hygiene

  • Set an alarm to start your nighttime routine at the same time every night, even if you aren’t tired when the alarm goes off. The point is to get all the Bedtime Tasks done and out of the way. Then the only task you have left is to close your eyes.
  • Try to get enough physical activity during the day. This can reduce how antsy you feel when you finally lay down.
  • Figure out how late you can consume caffeine without it affecting your bedtime, stick to that rule as much as you can. Knowing how caffeine affects you can help you control how it affects you.
  • Figure out how late you can take your ADHD meds or other stimulants without it affecting your bedtime. You may need to set an alarm to take your morning meds early enough.
  • Install a blue light filter for your phone / computer
  • Talk to your doctor about your sleep issues - go 5-14

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(5-14). Sleep-related issues to ask your doctor about

  • Do you snore? Or breathe loudly at night? Ask your doctor about a sleep test for obstructive sleep apnea. Many apnea tests can be done at home overnight.
  • Do you fall asleep at random times / places? Many people with ADHD also have narcolepsy or another sleep disorder. Go over your symptoms with your doctor.
  • Do you get migraines?
  • Is it hard to fall asleep because your thoughts start spinning and your anxiety spikes? You may benefit from an anti-anxiety medication taken at bedtime to stop the spinning.

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(5-15). Dealing with insomnia

  • Turn off any bright lights
  • Use dark mode and blue light filter on your devices
  • Don’t watch exciting or mentally intense videos / movies / shows right before bed
  • Have a bedtime snack
  • Take melatonin or benadryl before bedtime
  • Take a hot shower. Your body will get more sleepy as it cools down.
  • Try a meditation app (such as the free, no-ads Mindfulness Coach app from the US Department of Veterans Affairs)
  • Listen to chill music, audio books or podcasts.
  • If nighttime noises bother you, try earplugs. Make sure your morning alarm is on the loudest setting and set to vibrate.
  • Put the phone down. Close your eyes. Breathe evenly and work on relaxing all your muscles, starting with your head and slowly working your way down.
  • Remember that even if you can’t sleep, just laying down with your eyes closed will give your mind and body some rest

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Last updated: June 18, 2023

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