> ## Documentation Index
> Fetch the complete documentation index at: https://meetdonna.xyz/docs/llms.txt
> Use this file to discover all available pages before exploring further.

# ADHD guides: find the one for what's in your way right now

> ADHD guides sorted by what is in the way: starting and overwhelm, time and deadlines, habits and routines, support and accountability.

Each guide below covers one ADHD struggle: why it happens, what helps in the moment, and how Donna runs the same technique inside the app.

## Starting & overwhelm

For the wall at the very start, and the days when everything piles up at once.

<CardGroup cols={2}>
  <Card title="Starting when you're stuck" icon="play" href="/docs/guides/starting-when-stuck">
    Shrink the task to its first physical move and let Donna hold the next step.
  </Card>

  <Card title="When it's all too much" icon="wind" href="/docs/guides/overwhelmed">
    Get it out of your head and back down to one thing.
  </Card>

  <Card title="Can't reply to emails" icon="envelope" href="/docs/guides/cant-reply-to-emails-adhd">
    Shrink the reply you keep reopening to two lines, and start it.
  </Card>

  <Card title="Writing paralysis" icon="pen" href="/docs/guides/adhd-writing-paralysis">
    Get one rough first line down and let it pull the next.
  </Card>

  <Card title="Getting through a bad day" icon="cloud" href="/docs/guides/getting-things-done-bad-day-adhd">
    On a low day, one small thing counts as done. Here is how Donna sizes the day down.
  </Card>
</CardGroup>

## Time & deadlines

For when a deadline feels abstract until it is suddenly urgent, and a big project never seems to end.

<CardGroup cols={2}>
  <Card title="ADHD and deadlines" icon="clock" href="/docs/guides/adhd-and-deadlines">
    Make a far-off due date feel real today, without manufactured urgency.
  </Card>

  <Card title="Finishing big projects" icon="flag-checkered" href="/docs/guides/finishing-big-projects-adhd">
    Break one long project into short Cycles, each small enough to finish.
  </Card>

  <Card title="An ADHD morning routine" icon="sun" href="/docs/guides/adhd-morning-routine">
    A morning routine that adjusts to the day you're having, down to a single line.
  </Card>
</CardGroup>

## Habits & routines

For routines that survive an off day, and a full head that needs somewhere to put things.

<CardGroup cols={2}>
  <Card title="Building habits with ADHD" icon="repeat" href="/docs/guides/building-habits-with-adhd">
    Build a routine that survives an off day, with no streak to break.
  </Card>

  <Card title="The ADHD brain dump" icon="brain" href="/docs/guides/adhd-brain-dump">
    Empty a full head into one place and let Donna sort it after.
  </Card>
</CardGroup>

## Support & accountability

For when doing it alone is the hard part, and you want presence without a scoreboard.

<CardGroup cols={2}>
  <Card title="An ADHD accountability partner" icon="handshake" href="/docs/guides/adhd-accountability-partner">
    Support that proposes the next step and adapts to your day.
  </Card>

  <Card title="Body doubling, no scheduling" icon="users" href="/docs/guides/body-doubling-without-scheduling">
    A virtual body double available the moment you stall, with no booking, no stranger, and no camera.
  </Card>
</CardGroup>

## New to Donna?

<CardGroup cols={2}>
  <Card title="Is this for me?" icon="circle-question" href="/docs/is-this-for-me">
    Who Donna fits, with or without a diagnosis.
  </Card>

  <Card title="What Donna does" icon="lightbulb" href="/docs/concepts/how-donna-thinks">
    The division of labor: what Donna carries, what stays yours.
  </Card>
</CardGroup>

<Note>
  This is informational, not medical advice. Donna is a tool, not a treatment, and nothing here is a diagnosis or a substitute for care from a qualified professional.
</Note>