Free Printable Tool

At-Home Daily Checklist

This three-part daily dashboard is designed for high visual scannability. Print it and place it at eye level in a central living area — or recreate it on a large whiteboard. Let the structure carry the cognitive load.

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🟩 Part 1: Morning Setup Complete before checking emails or starting tasks
The "One Location" Check Confirm wallet, keys, glasses, and phone are inside their dedicated container.
Hydration Baseline Fill a water bottle and place it in plain sight on the main counter.
Identify the "Big One" Select exactly one high-priority task for the day. Write it on the daily board.
Energy Sync Mark on a 1–5 scale how clear the brain feels right now. Use this to time difficult tasks.
🟨 Part 2: Task Execution Rules Follow during any activity
The Single-Task Rule Clear all items from the workspace except the materials for the current step.
The Micro-Step Breakout Open the Goblin.tools app or use a notepad to turn the main task into 3–5 tiny checkboxes.
Timer Set Set a 20-minute physical timer (Tiimo or an ordinary kitchen timer) to maintain focus boundaries.
The Mid-Point Pause When the timer goes off, pause for 60 seconds to check: "Am I still working on the target task, or did I wander off?"
🟥 Part 3: Evening Shutdown & Health Safety Before bed each night
Medication Audit Open the pill organizer to visually confirm all daytime and evening doses were taken.
Log the Triggers Spend two minutes writing down what caused the worst mental fog today (e.g., missed meal, loud noise, fatigue).
Clear the Slate Erase completed whiteboard items to prevent visual clutter and confusion tomorrow morning.
Device Docking Plug the phone and smartwatch into chargers next to the bed so alarms work tomorrow.

App Setup Guides

Minimalist App Configuration

These tools reduce cognitive load rather than adding to it — but only if configured with this low-friction blueprint.

Phase 1: Goblin.tools — Task Breakdowns

1

Goal: Use this tool strictly when a task feels too big, vague, or overwhelming to start.

2

Setup: Download the app or open the website. Look for the magic wand icon ("Magic ToDo").

3

Execution: Type in a heavy chore (e.g., "Sort out medical insurance papers"). Tap the Magic Wand.

4

Simplification: The app generates a micro-list. If any step is still too hard, tap the wand next to that step. Copy steps onto a physical notepad to avoid phone distractions.

Phase 2: Tiimo or Structured — Visual Pacing

1

Goal: Establish a predictable daily rhythm without text-heavy, anxiety-inducing calendar alerts.

2

Setup: Open the app and input recurring daily anchor points first: Wake up, Lunch, Medication, Sleep.

3

Visual Triggers: Assign a distinct icon or color block to each time block (Green = health/meals, Blue = quiet rest, Orange = tasks).

4

Lock-Screen Widget: Enable the permanent home-screen widget. A visual progress bar of the current activity eliminates the need to open multiple apps.

Phase 3: Medisafe — Medication Security

1

Goal: Eliminate the "Did I already take that?" guessing game caused by working memory lapses.

2

Setup: Enter every prescription name, dosage, pill shape, and color profile into the app.

3

Aggressive Alerts: Turn on "Med-Minder" persistent alerts. These notifications will sound every few minutes and bypass "Do Not Disturb" modes until manually marked as taken.

4

Caregiver Safety Net: In settings, link a trusted family member or friend as a "Med-Buddy." If a critical dose window is missed by more than 30 minutes, they receive an automatic text alert.