1. Name the current state
Do not write the whole story. Record the last completed action so you do not have to check everything again when you return.
Free return-point worksheet · No sign-up
Pause a task without leaving your return point to memory
This short interruption note records where you are, what remains open and which visible action comes first later. It is for planned and unplanned breaks alike.
Editable worksheet
My interruption note
Stays on your device · No sign-up
How to use the worksheet
Save your place before a break in under two minutes
2. Make the next click visible
A useful next step starts with a verb and is directly observable: open, highlight, call, place beside or add a sentence.
3. Put searching outside your head
Note the file, tab or material if you would otherwise have to find it again later. Contents and passwords do not belong in the worksheet.
4. Choose a trigger
Connect returning with a time or an existing sequence rather than an unspecified later.
A completed example
Keep your place outside your head
The note does not have to look nice. It should make the first minute after the break easier.
- Task
- Finish the application
- Current state
- Personal details and section 1 are filled in
- First
- Open the PDF and enter the missing number in section 2
- Return
- Tomorrow after breakfast, initially for 10 minutes
Scope and reliable sources
This page combines lived experience with general information. It does not replace diagnosis or treatment. Official health information is available from the German federal guides on ADHD and autism.
Written by Max Anton Schneider, founder of meinsystem.app. About Max
Published on September 27, 2026 · reviewed on September 27, 2026. This worksheet is a planning aid and does not replace medical or therapeutic advice. Entries are not saved or transmitted.
Common questions
When should I write an interruption note?
When you deliberately pause a task, need to switch for an appointment or notice that the context will probably be missing when you return later.
What makes a useful next step?
A small, visible action you can begin without another decision, such as opening a file or highlighting a specific passage.
Is sensitive content saved?
No. Entries remain in the open page. Still, do not enter passwords or confidential data, and keep the note by copying or printing it.
Read more
Pause, switch and start again
Make returning something you can plan