Nothing is wrong. But everything feels off.

If you're doing a PhD with ADHD, you might know this feeling intimately. The data's coming in. The chapter is technically moving. But you feel flat, behind, foggy, and you can't name why.

When we feel like this, the instinct is to change everything at once. New routine, new schedule, new everything. And usually that makes it worse, because now you can't tell what's helping and what's hurting.

There's a gentler way: instead of overhauling your life, you keep a simple record. Then you read it back and find the pattern.

This free Notion tracker walks you through the NAME Method - adapted from Ryder Carroll's Bullet Journal Method for the doctoral brain:

✏️ N — Notes (what you think)
✅ A — Actions (what you do)
🌥️ M — Moods (what you feel)
📌 E — Events (what happens — especially anything new)

Inside the tracker, you'll get:

• 7 ready-to-use daily log pages (one low-pressure line at a time, perfect for no-energy days)

• A weekly reflection ritual to spot the words that keep repeating

• A simple system to trace any mood dip back to its actual cause

• The whole method explained for ADHD-PhD brains, with zero clutter

Because without a record, the ADHD-PhD brain fills the gap with the worst story available: something is wrong with me. With a record, you get something kinder and far more useful - evidence. A pattern you can actually work with.