You sit down.

You move through three steps.

You write 500 messy words.

You close the laptop.

The First 500 Words is a coaching program I deliver to the one-on-one PhD researchers I work with, restructured so you can walk yourself through it, at your own pace, in your own space, on the days when even sending an email feels like too much.

It's built on The 3-Move System: Dump -> Clear -> Write. A repeatable sequence that takes you from blank page to 500 words in under an hour. Every time. Even on hard days. Especially on the hard days.

The Full Content - 7 Chapters, all built for ADHD brains. Short. Scannable. With permission to skip!

1. The Loop You're In - What's actually happening when you can't start

2. The Three-Move Overview - Dump, Clear, Write

3. Move 1 - The Dump - Getting the swirl out of your head

4. Move 2 - The Clear - Sorting the noise from content

5. Move 3 - Write & Hard Moments - the 500 messy words & what to do when it breaks

6. Building the Habit Without Perfection - rapid recovery over perfect adherence

7. The Practice Becomes Yours - The closure

7 Short Videos (~45 min total)

One video per chapter. Each one walks you through the system in plain language, no jargon, no productivity-bro tone! Watch in order, or pull up just the one you need on a hard day.

7 Interactive Workbook Pages - Yours to use as long as you need them

The pages you actually return to when you're stuck. Each one solves a specific problem:

• The Loop - name the loop you're in today

• Cloud / Bridge / Doorway - for returning after time away

• The Messy Writing Contract - permission, in advance, from the calmer version of you

• Move 1 - The Dump - Interactive dump container

• The Clear Card - Sort noise from content in under five minutes

• Move 3 - The Hub - Run the full system in a session

• The Friction Audit - What's actually in the way of today

These worksheets are the same tools I use in my private coaching sessions, rebuilt as interactive pages you can open on any device and use without printing.

Best for: Doctoral researchers, academics, and researchers with ADHD brains who want to start writing now- without booking a call!