Write one task, or press B from anywhere. The built-in guide matches words in it to a written recipe for chores, messages, or paperwork, and you choose small steps or fewer, bigger ones. If there’s no match, it uses a general starting sequence. Every move has a visible stopping point, so you can stop after any one of them.

The recipes and time estimates are editorial choices from Built For Chaos, not a clinically validated ADHD treatment. The guide doesn’t know your circumstances, deadlines, or physical abilities, so change or skip any move.

Hot is today, and it holds three tasks at most. That’s the rule from the book. Drag a card between piles, or press and hold it first on a phone. Warm is important but not urgent, and moves to Hot when a deadline shows up. Cold is ideas and someday, written down so you can stop holding them.

Wording like “today” or “by Friday” can suggest a pile, but you choose. A loud task isn’t always an urgent one. The board doesn’t send reminders or move tasks on its own.

Under the THREE-PILE SYSTEM name, Built For Chaos offers free online articles and videos about organizing tasks and workflow.

Read the method in The THREE-PILE SYSTEM, from the book, or watch the THREE-PILE SYSTEM film.

This is Go-Bag Card 6 from the book, the Crisis Protocol Card. Its instruction is “Fill this out now. Use it when you can’t think.” Fill in three people, your doctor, and the words you’ll send, on a calm day. Your card is saved only in this browser, and you can print it.

On a hard day, tap which of the book’s three switches are on: Task Paralysis, Emotional Dysregulation, or Isolation Cascade. One switch shows Support Mode, two show the Emergency Protocol, and three show Get Help Now, each with the card’s own steps and your people one tap away.

Crisis Protocol shows the book’s steps for what you choose. It doesn’t assess you, store what you tap, or send it anywhere, and it isn’t therapy or emergency care. If you may be in immediate danger, call 911 or 988.

Choose how much energy you have, and the menu shows the breaks that fit, with minutes where the prices go. Pick one, or let the menu pick. Pin the ones that work for you, hide the ones that don’t, and write in your own. A break started from the desk brings you back to the same move.

“Dopamine menu” is a name for your own menu of breaks you enjoy. These ideas don’t measure or promise a change in dopamine.

Brain Soup is the book’s name for the days when there’s nothing left in you. Go-Bag Card 8, Quick Texts, holds short texts for the moment your brain goes blank and someone is waiting on a reply. Pick what happened, pick who it’s to, fill a blank if you like, and send it from whatever app you already use.

The texts marked with a page are the book’s own wording. The rest were written by Matt Morrison for this tool, in the same shape: own it, one line of why, the fix. Nothing is rewritten for you, and there’s no AI: nothing generates, reads, or changes your words, and nothing is added to your message.

The three Bad stretch texts come from Chapter 8, with the support lines the book names beside them. Those pages save nothing and share nothing. This is practical support, not therapy or crisis counseling.