Duck OS · Quick Launch · Guide
How to Use
Ignition Momentum
A 600-second protocol that converts a frozen, scattered mind into a focused one. Three phases — physical, mental, environmental — each designed to lower the activation energy required to start deep work.
The Science
Why this works for ADHD brains
Physical movement first
Movement raises dopamine and norepinephrine — the exact neurotransmitters ADHD brains are short on. The Spark phase uses your body to prime your brain.
One clear target
Decision fatigue and task uncertainty are major ADHD blockers. Writing one concrete task during Target eliminates the "where do I even start" paralysis.
Environment before willpower
The Launch phase sets up your workspace. Removing friction from the environment means you never have to rely on willpower to get started.
Protocol Breakdown
The 3 phases
Physical activation breaks the freeze response. You will see a random movement command every 3 seconds — jumping jacks, high knees, burpees, lunges. Do them. Your nervous system needs the signal before your brain will cooperate.
Mental alignment phase. While the timer counts down, write your single most important task for the session. One sentence. Not a list — just the one thing that matters most right now.
The final stretch before flow. Your workspace should be ready, your task is clear. Use this time to open only the tools you need, close distractions, and let your brain begin the transition into deep work.
How to Use
Step-by-step walkthrough
Open the Landing Page
Go to the Adduckivity home page. In the tools section you will see the "Ignite Momentum" card with a rose-red accent. Click it to open the ignition page.
Press "Ignite Now"
You will see a pre-launch screen with the 3 phases listed. Read them once so you know what is coming. Then click the "Ignite Now" button — the full-screen overlay launches immediately.
Phase 1 · Spark (0–120s)
A random physical movement is shown every 3 seconds. Do each one. Move your body — this phase breaks the freeze response that keeps you stuck. The screen pulses red. Stay with it.
Phase 2 · Target (120–300s)
The screen turns cyan. Write down your single most important task for this session. One thing only. This phase locks in your intention before the work begins.
Phase 3 · Launch (300–600s)
The screen turns green. Set up your workspace — open only what you need, close distractions, start ambient music if that helps. When the timer hits zero, you start working. No delay.
Best Practices
Tips for getting the most out of it
Use it on your worst days
Ignition is not for when you are already motivated. It is for when you are stuck, scattered, or frozen. The worse you feel, the more it works.
Audio is optional but powerful
The audio cues reinforce phase transitions. Toggle audio with the button in the top-right corner of the overlay. Try it both ways.
Do not skip the movements
The Spark phase works because physical movement changes neurochemistry. Thinking about doing jumping jacks does nothing. Doing them does everything.
One task, not a list
During the Target phase, write one sentence. Not a bullet list — one sentence. "I am going to finish the API route for authentication." That is your anchor.
Ready?
Stop reading.
Start the sequence.
The protocol works while you are doing it, not while you are thinking about doing it.
🔥Ignite Now — 600s