What Is This?
The Maintenance Menu is a simple, ADHD-friendly daily checklist for the four basics that keep your body functional — hydration, food, movement, and sleep — with an emergency minimum mode for the days when even the basics feel like too much.
Why It Exists
Interoception (the ability to notice internal body states) is frequently impaired in ADHD. People with ADHD forget to eat, forget to drink water, and genuinely don't notice hunger or thirst signals until they're already affecting performance. This tool externalises the body maintenance reminders that neurotypical people get automatically.
Who It's For
- ▸People with ADHD who regularly forget to eat, drink water, or move
- ▸Individuals who don't notice physical symptoms until they're severe
- ▸Anyone who wants a simple non-shame-based framework for basic self-maintenance
How It Works
The system defines daily minimums for each category: hydration (drink after bathroom + focus sessions), food (within 1 hour of waking, then every 3–4 hours), movement (stand every 45 minutes), and sleep (bedtime alarm + wind-down). Standard mode and emergency mode are both defined.
You get:
- ▸A clear daily maintenance checklist via WhatsApp
- ▸Standard mode (full) and emergency mode (water, food, sleep only)
- ▸Stacking triggers — attach maintenance habits to existing transitions
- ▸Alarm timing recommendations
What Makes It Different
This doesn't assume you have capacity to do more than the absolute minimum on hard days. Emergency mode exists as a designed feature, not a failure state.
