ADHD-FRIENDLY GUIDE
How to Break Down Writing a Resume | ADHD-Friendly Guide
Writing a resume can feel like an endless, pressure-filled task — especially when you can't decide where to start. This guide breaks it into short, doable bursts.
✓ 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 Mentally and Gather Info
Create a distraction-free setup
Set a 25-minute timer
Close extra browser tabs
Turn off phone notifications
Place water nearby
Open your notes app or doc
Gather your experience
List your past 3-5 jobs or major projects
Note down dates and roles
Add 1-2 accomplishments for each
Save it in a doc
Don't worry about perfect wording yet
Find your target job
Search 2 job listings similar to your goal role
Note keywords in job descriptions
Highlight recurring skills
Copy these to a new note
Keep it open for later tailoring
Phase 2: Write Core Sections
Header and contact info
Type your name, email, phone, LinkedIn
Check formatting is clean
Bold your name
Save the doc
Take a 2-minute stretch break
Write your summary
Start with 'Professional Summary' heading
Write 2 lines about who you are and your top strengths
Add 1 line about career goals
Read it aloud for flow
Save progress
Fill work experience
Add job titles and companies
Under each, list 3 bullet achievements
Start each with action verbs
Quantify results (%, $, or #)
Save after every section
Phase 3: Tailor and Polish
Optimize keywords
Compare your resume to target job listing
Replace general terms with specific keywords
Avoid repetition
Bold key skills
Save a new version
Check design and layout
Use a clean font (Arial/Calibri)
Keep margins 1 inch
Use consistent spacing
Preview as PDF
Check alignment visually
Final proofread
Read it aloud
Use Grammarly or Hemingway
Fix typos
Check contact info again
Save final copy to desktop
ADHD Pro Tips
🧭 Start anywhere
Begin with any section that feels easiest — momentum beats order for ADHD brains.
🎧 Use background sound
Lo-fi or ambient noise can help maintain focus while writing.
⏱️ Pomodoro pacing
Work in 25-minute sprints with 5-minute breaks to reduce mental fatigue.
📄 Save multiple drafts
Keep early messy drafts to avoid perfection paralysis.
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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