Introducing DANDORI: A productivity system for neurodivergents

Essy Knopf DANDORI executive functions
Reading time: 3 minutes

For many autistics and ADHDers, daily life is like trying to juggle too many balls at once—except those balls are constantly changing shape, and some vanish the moment you reach for them. Executive dysfunction makes it hard to organize, prioritize, and complete tasks, leading to frustration and a feeling of being stuck.

Common struggles include:

  • Knowing what needs to be done but struggling to start (task initiation issues)
  • Hyperfixating on one task while ignoring everything else (time blindness)
  • Forgetting appointments, deadlines, or important responsibilities (working memory challenges)
  • Feeling overwhelmed by big tasks because breaking them down seems impossible (task chunking difficulties)
  • Struggling with transitions or shifting focus between activities (attention-switching issues)

The world often expects neurodivergents to simply “try harder,” but effort alone isn’t enough when the brain’s executive functions work differently. Instead, structured strategies—designed with neurodivergent needs in mind—can create pathways to success. Enter the DANDORI system.

Introducing DANDORI: A Productivity System for Neurodivergents

DANDORI is a structured framework for improving executive function. Borrowing from a Japanese term meaning “procedure for carrying out a plan,” DANDORI helps break tasks into manageable steps, boost motivation, and increase accountability. Each letter in DANDORI stands for a key principle:

D – Do More, Keep Busy (With Intention)

For many neurodivergents, motivation swings between extremes—either hyperfocus or complete inertia. By balancing activity levels, we can regulate motivation more effectively. Strategies include:

  • Chunking: Breaking tasks into smaller, achievable steps to reduce overwhelm.
  • Task Batching: Grouping similar activities together (e.g., answering emails in one session) to improve efficiency.
  • Active Transitioning: Using short physical activities (e.g., stretching, walking) between tasks to maintain momentum.

A – Accountability

Having external accountability structures can make all the difference when motivation wanes. Some ways to maintain accountability include:

  • Using Habit-Tracking Apps: Apps like HabitShare allow you to log progress and even involve friends in your goals.
  • Body Doubling: Working alongside a friend (virtually or in-person) can help increase focus and follow-through.
  • Public Commitments: Sharing your goals with a trusted person can create a sense of responsibility and increase follow-through.

N – Nurture Motivation (Success Stacking)

Motivation thrives on small wins. By creating early successes, we can build momentum and confidence. Strategies include:

  • Success Stacking: Starting with small, easy tasks before tackling harder ones.
  • Rewarding Progress: Giving yourself incentives (e.g., a break, a snack, or watching a favorite show) after completing tasks.
  • Pomodoro Technique: Working in 25-minute focus sprints followed by 5-minute breaks to maintain motivation.
Essy Knopf DANDORI executive dysfunction

D – Define Goals

Clear goals prevent tasks from feeling overwhelming and directionless. Tools to help with goal-setting include:

  • The Eisenhower Matrix: Categorizing tasks based on urgency and importance.
  • SMART Goals: Ensuring goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
  • Reverse Planning: Working backward from a deadline to map out necessary steps.

O – Optimize Tracking & Organization

Creating an organized system minimizes cognitive overload. Some helpful approaches include:

  • Numbered Folders & Labels: Keeping digital and physical spaces structured.
  • Task Boards & Planners: Using tools like Trello, Notion, or a simple bullet journal to track progress.
  • Automated Reminders: Setting up notifications for tasks and deadlines.

R – Remind Yourself

Memory aids are crucial for managing executive dysfunction. Strategies include:

  • Using Sticky Notes & Whiteboards: Placing visible reminders in key areas.
  • Voice Notes & Digital Assistants: Recording quick notes or using smart home devices for reminders.
  • Visual Timers & Clocks: Displaying countdowns for task completion.

I – Implement Time Management

Neurodivergent time perception can be inconsistent, making it essential to develop time management techniques:

  • Time Blocking: Allocating fixed time slots for specific activities.
  • Flexible Scheduling: Allowing buffer time between tasks to accommodate energy fluctuations.
  • Gradual Adaptation: Starting with shorter work periods and increasing as focus improves.

Final Thoughts

No system works perfectly for everyone, so it’s essential to tailor these strategies to your unique needs. Be flexible, experiment, and most importantly, practice self-compassion. The key to managing executive dysfunction isn’t perfection—it’s persistence.

Would you try the DANDORI system? What strategies have worked for you? Share your thoughts in the comments below!

We need ADHD medication parity NOW

Essy Knopf ADHD medication
Reading time: 2 minutes

Accessing ADHD medication isn’t just about filling a prescription—it’s a constant battle. Unlike many other mental health challenges where medications are more readily available, ADHD medication is burdened with extra hoops to jump through. These barriers disproportionately affect those who rely on stimulant medications, leaving many without the treatment they need to function.

The process is exhausting: prior authorizations, frequent refill requirements, and the stigma surrounding stimulant medications all contribute to the problem. Add to that the ongoing stimulant shortage, and what should be a simple, routine healthcare matter becomes a frustrating and even disabling ordeal.

ADHD Medication Shortages: A Crisis with No End in Sight

For several years now, the U.S. has been experiencing a shortage of medication like Adderall and Ritalin. The reasons are complex, involving manufacturing limits, increased demand, and regulatory constraints. But the outcome is simple: ADHDers are left scrambling to find their prescribed medication, often having to switch to alternatives that may not work as well or even going without entirely.

Imagine needing medication daily to function, only to be told month after month that your pharmacy is out. For many, this can lead to worsened executive dysfunction and a severe drop in quality of life.

Insurance and Prescription Barriers

Even when ADHD medication is available, insurance restrictions can create additional roadblocks. Many ADHDers must navigate:

  • Prior authorizations, where doctors have to prove the necessity of ADHD medication before insurance covers it.
  • Quantity limits, requiring multiple pharmacy visits for a single prescription.
  • Frequent reassessments, even for adults who have had a stable diagnosis for years.

These barriers assume that ADHD medication is inherently more dangerous or prone to abuse than other mental health treatments, reinforcing stigma and making care unnecessarily difficult.

The Call for ADHD Medication Parity

Other mental health conditions do not face these same restrictions. If someone with anxiety, depression, or bipolar disorder can access their medication without excessive red tape, why should ADHDers be treated differently?

Parity means equal treatment. It means that ADHD medication should be covered and dispensed as easily as any other psychiatric medication. It means that stimulant shortages should be taken seriously as a public health issue, not dismissed as a minor inconvenience.

Essy Knopf ADHD medication access challenges

What Can We Do?

The fight for ADHD medication parity starts with awareness and advocacy. Here’s how we can push for change:

  • Call on policymakers to enforce parity laws and remove unnecessary restrictions on ADHD medication.
  • Raise awareness about the impact of ADHD medication shortages and advocate for improved pharmaceutical regulations.
  • Support ADHD advocacy organizations that work to improve healthcare access for neurodivergents.

Final Thoughs

If you’ve struggled to access ADHD medication, you’re not alone. It’s time for healthcare systems to recognize ADHD as a legitimate medical challenge deserving of equal treatment. Let’s demand ADHD medication parity—because no one should have to fight this hard for basic care.