---
title: 3 Unlocks – from Scratchpad to Anchor
description: The Anchor technique can be a powerful one for those of us with ADHD and wandering minds. This week we discuss the three keys to unlocking its usefulness.
image: https://www.kouroshdini.com/hubfs/3%20Unlocks%20-%20from%20Scratchpad%20to%20Anchor-blog.jpg
---
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# 3 Unlocks – from Scratchpad to Anchor
Jul 03, 2026
> “A bunch on my mind, I’ll write it down...”
> “ahh, relief.”
Except...
> “wait, now it’s a mess” or “wait, I still have to do these?!”
Writing things down isn’t the end. Lists often fall apart and we can easily fall back to where we started.
There are a few rules of the game that can help us keep these scratchpads from becoming more froth in the sea, and instead support us well.
In today's episode, we walk through three unlocks that carry a scratchpad all the way to an anchor — a pen-and-paper practice that rests our working memory and hands a little agency back to us.
Check out this week's [Rhythms of Focus S01 Episode 62 - 3 Unlocks - from Scratchpad to Anchor](https://rhythms-of-focus.captivate.fm/episode/3-unlocks-for-adhd-anchor-technique/).
- - Kourosh
P.S. I just launched a new YouTube video series ▶ [Finding Flow with ADHD — the WAVES series](https://www.youtube.com/playlist?list=PLJpQS5q6yvRw): Wander, Anchor, Visit, Engage, Station. New episodes will drop every week for nine weeks, make sure to subscribe to stay up to date.
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