How Unmask works

Three sessions.
Five minutes each.
Every day.

Unmask is built around the rhythm of the ADHD day - not a generic wellness schedule. Morning intention. Mid-day reframe. Evening wind-down. Each session is guided, personal, and designed for how your brain actually processes the world.

// Session 01 - Morning

Set your intention before
the day sets it for you.

The ADHD morning is vulnerable. Your medication hasn't kicked in. The world is already demanding things. Morning mode gives you five minutes of structure before the chaos starts - so you enter the day with one clear intention, not twenty competing urgencies.

Plate curation

Choose your 5

Hard 5-item limit on your plate. Anything more isn't ambition - it's a recipe for the spiral. Pick five. Let everything else go.

One win

Lock in the signal

What's the one thing that, if you did it today, would make the day feel worthwhile? Lock it in before the noise drowns it out.

Noise check

Rate your baseline

How noisy is your brain this morning? The answer shapes everything else - your session, your expectations, your self-compassion for the day.

// Session 02 - Reframe

When the noise creeps in,
three questions bring you back.

Mid-day. The trigger hit - overwhelm, chaos, shame, stuck, depletion. Your brain is spiralling. Reframe mode isn't toxic positivity. It's a pattern-matched cognitive reset built around your specific trigger and your definition of zero noise.

Trigger ID

Name the pattern

Overwhelm, chaos, shame, stuck, or depletion - the app identifies your trigger and serves a reframe built specifically for it.

60-second reset

Back to zero

Three guided questions that disrupt the spiral and bring you back to your baseline. Not meditation. Not breathing. Honest cognitive work.

Pattern log

See your triggers over time

Over weeks, you start to see which triggers hit most often - and when. Awareness is the first step to change.

// Session 03 - Evening

Put the day down.
Protect tomorrow.

The ADHD brain doesn't let go easily. Evening mode helps you release what didn't happen without carrying it into tomorrow. Find the micro-win, however small. Protect your sleep - because cortisol tomorrow starts with rest tonight.

Day release