What are good habits for ADHD?

Good habits for ADHD include small, achievable tasks like drinking water, taking medication, 5-minute tidying, exercise, and scheduled breaks. MainQuest makes these feel rewarding with XP.

How do I set up ADHD habits in MainQuest?

Pick or build a Class first, then start with 5-7 easy daily quests tied to it. Keep them small and specific. Use the focus timer for tasks requiring concentration, and let the Easy/Medium/Hard/Epic tiers raise the XP as you build confidence.

Do these ideas use MainQuest's stat system?

MainQuest has no fixed universal stat block. Every Class — whether you pick a template like Warrior or Scholar or build one fully custom — has its own attributes, and quests or habits tag into those attributes instead of a one-size-fits-all quartet.

50 ADHD Quest Ideas

Copy-paste ready habits for your MainQuest journey.

MainQuest has no fixed stat block — every Class has its own attributes, seeded from a template or built fully custom. The 50 quests below are grouped under four sample Class templates so you can see attribute tagging in action. XP shown uses the real tiers: Easy (+8), Medium (+10), Hard (+15), Epic (+20). Most of these repeat daily, so once one sticks, turn it into a recurring Habit instead of re-adding the quest each morning. Full breakdown of how Classes and attributes work: Classes & Attributes guide.

Warrior Quests (Strength)

1. Do 10 push-ups (Easy, +8 XP)

2. Take a 15-min walk (Medium, +10 XP)

3. Stretch for 5 minutes (Easy, +8 XP)

4. Do 20 squats (Medium, +10 XP)

5. Plank for 1 minute (Medium, +10 XP)

6. Dance to 1 song (Easy, +8 XP)

7. Carry groceries without a cart (Medium, +10 XP)

8. Take stairs instead of elevator (Easy, +8 XP)

9. Do 10 jumping jacks (Easy, +8 XP)

10. Hold a wall sit for 30 seconds (Medium, +10 XP)

Scholar Quests (Knowledge)

11. Read 10 pages (Medium, +10 XP)

12. Watch 1 educational video (Easy, +8 XP)

13. Learn 5 new vocabulary words (Medium, +10 XP)

14. Complete 1 language-learning lesson (Easy, +8 XP)

15. Listen to a podcast episode (Medium, +10 XP)

16. Write 100 words (Medium, +10 XP)

17. Solve 1 puzzle (Easy, +8 XP)

18. Practice coding for 15 min (Hard, +15 XP)

19. Review flashcards for 10 min (Easy, +8 XP)

20. Read 1 reference article (Easy, +8 XP)

Cleric Quests (Vitality)

21. Drink 8 glasses of water (Medium, +10 XP)

22. Sleep before midnight (Epic, +20 XP)

23. Take vitamins (Easy, +8 XP)

24. Eat a vegetable (Easy, +8 XP)

25. No phone 1 hour before bed (Hard, +15 XP)

26. Meditate for 5 minutes (Medium, +10 XP)

27. Brush teeth morning & night (Easy, +8 XP)

28. Take a shower (Easy, +8 XP)

29. Go outside for fresh air (Easy, +8 XP)

30. Do a skincare routine (Easy, +8 XP)

31. Limit caffeine after 2pm (Medium, +10 XP)

32. Eat breakfast (Easy, +8 XP)

33. Take a 20-min nap (Medium, +10 XP)

34. Use blue light glasses in the evening (Easy, +8 XP)

35. Avoid doom scrolling for 1 hour (Epic, +20 XP)

Tinkerer Quests (Craft & Logic)

36. Make bed (Easy, +8 XP)

37. Clean desk for 5 min (Easy, +8 XP)

38. Reply to 1 email (Easy, +8 XP)

39. Organize 1 drawer (Medium, +10 XP)

40. Do dishes immediately (Easy, +8 XP)

41. Put away clothes (Easy, +8 XP)

42. Plan tomorrow tonight (Medium, +10 XP)

43. Clear phone notifications (Easy, +8 XP)

44. Unsubscribe from 3 emails (Easy, +8 XP)

45. File 5 documents (Medium, +10 XP)

46. Set 3 reminders (Easy, +8 XP)

47. Review calendar (Easy, +8 XP)

48. Backup phone photos (Medium, +10 XP)

49. Update to-do list (Easy, +8 XP)

50. Tidy 1 room for 10 min (Medium, +10 XP)

Warrior, Scholar, Cleric, and Tinkerer are 4 of MainQuest's 16 archetype templates — none of it is mandatory. Rename any Class, swap its attributes, or build one from scratch. Terminology reference: Glossary.