ADHD-FRIENDLY GUIDE
How to Break Down Job Searching with ADHD | ADHD-Friendly Guide
Job searching can feel like chaos for ADHD brains — too many tabs, no feedback, and endless waiting. This guide makes it concrete, encouraging, and trackable.
✓ Track your progress ✓ Check off micro-steps ✓ Celebrate small wins
Why This Breakdown Works for ADHD Brains
No Overwhelming Tasks
Every step takes 2-5 minutes max. Nothing here will make your brain shut down.
Dopamine Hits
Check off micro-steps frequently for constant motivation and progress visibility.
Clear Next Action
No guessing what to do. Every micro-step tells you exactly what to do right now.
Complete Step-by-Step Breakdown
Phase 1: Prepare and Clarify
Define your target role
Open a doc titled 'Job Goal'
List 3 industries you're drawn to
Write 3 skills you enjoy using
Paste 2 job titles that excite you
Save document visibly on desktop
Refresh your resume
Update contact info
Add latest role
Check alignment with job goal
Highlight measurable wins
Save as PDF named 'Resume_2025'
Set up job tracker
Open Google Sheet
Create columns: Company, Role, Date, Status
Color-code stages
Add 3 saved jobs
Bookmark sheet tab
Phase 2: Search and Apply Strategically
Choose 2 job platforms
Pick Indeed and LinkedIn
Set alerts for chosen roles
Limit to 30 minutes daily
Save promising jobs
Add to tracker immediately
Personalize each application
Read job post carefully
Edit resume keywords
Write 1 unique line for cover letter
Check spacing and grammar
Submit and log it
Follow-up process
Mark 'Applied' date
Set reminder after 7 days
Draft simple follow-up template
Send polite email
Update tracker color to green
Phase 3: Stay Motivated and Organized
Manage rejection
Acknowledge it's normal
Read your strengths note
Take 10-min break
Apply to one new role immediately
Move on consciously
Accountability system
Tell a friend your weekly target
Share tracker link
Celebrate every 5 applications
Reflect Sunday night
Reset goals Monday
Interview prep starter
Pick one common question
Write 3 bullet responses
Record voice note answer
Listen and adjust tone
Save for reuse
ADHD Pro Tips
📋 Track everything visually
Spreadsheets help ADHD brains see progress and reduce emotional noise.
🔔 Use job alerts
Automation cuts the mental load of daily searching.
🤝 Buddy system
Find an accountability partner to share progress weekly.
☀️ Morning apply sessions
Apply early when focus energy peaks and rejection sensitivity is lowest.
Track These Steps in Scramblie
Import this entire breakdown into the app, check off steps as you go, and celebrate every tiny win. Built specifically for ADHD brains.
Download Free on App Store✓ Pre-loaded task templates ✓ AI task breakdown ✓ Progress tracking
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