ADHD Tips & Tools
Experiment!
Know that different things will work for different people, and so try to treat your attempts as experiments. If something doesn’t work well, it’s not a failure - it’s just information. Maybe it needs some adjustments, or more practice. Maybe it’s not the right tool (or the right context) right now.
Be Intentional With Lists
Declutter: To-do lists can quickly turn into overwhelming graveyards of unfulfilled tasks. Are all those items really worth keeping? Regularly revisit and declutter your lists. Keep only the most relevant and actionable tasks.
Separate lists: If you have aspirations that don’t fit into your current reality, consider creating a separate list for them. This helps ensure your primary list remains focused and manageable.
Schedule and remind: Schedule in tasks in your calendar (rather than having a general to-do list), and set reminders. If something gets pushed back, reschedule it rather than letting it fade into oblivion. Giving tasks a specific time frame can help prevent them from staying mid-list forever.
Ride Productivity Peaks
Have you noticed that you seem to be more productive at certain times of the day? Identifying your peak productivity times can make a huge difference in your life. Is it after a good night’s sleep? Is it in the morning, right after breakfast? Use these high-energy windows for your most demanding tasks. Protect these times fiercely and save simpler tasks for when your brain is less engaged.
Reward Yourself
Behavioural reinforcement is allowed to be fun! Instead of punishing yourself when you don’t manage something, practice rewarding yourself when you do.
Make it Visual
When your ‘to do’ list feels very overwhelming, make it external and visual. This could be post it notes on a board, a chalk calendar, a laminated ‘weekly cleaning’ sheet with check boxes, etc. This takes off the pressure of remembering what you need to do, and can also feel satisfying when you get to take down that post it note or checking off that box.
Notice Procrastivity
Notice if you are doing small tasks to feel productive - and to avoid that bigger task. Kindly check on yourself: will I feel better if I finish this, or if I start that bigger task?
Eliminate Distractions
Minimize interruptions and distractions when you’re going to work on a task. This might mean turning off your phone, having a completely clear desk, or using noise cancelling headphones (or intentional background noise). Implementing blockers on your phone or computer can help limit online distractions, either by curbing total screen time or blocking specific platforms during crucial work periods. If you find yourself resisting these tools, ask yourself why. What are your goals, and what sacrifices are you willing to make to achieve them?
Take Care
Take good care of your whole self. Notice how you are treating yourself when you are struggling - are you judging, or are you being kind? No matter what happened yesterday, make today a good day.
Let Go of the ‘Perfect System’
Navigating ADHD requires a balance of understanding, strategy, and self-compassion. There’s no magical tool or perfect system - I wish there was! Aim for a functional system that suits your needs and use it consistently. Don’t let the quest for perfection become a distraction itself. Remember, every step you take with these tools is progress.
Seek Support
Enlist the help of a partner or someone else close to you - and find the type of support that helps you. This might mean body doubling, help with certain tasks, or an accountability buddy.
Professional support can also be incredibly helpful. My approach with clients with ADHD is holistic. Of course, it differs from person to person, but generally it involves these aspects:
Real-time, session-specific support - for example, reminder texts for sessions, fidgets in the office, and in-session practices to regulate or redirect
Collaborating to build a toolkit to manage day-to-day ADHD challenges
Exploring how ADHD has affected how you think and feel about yourself, and whether those stories are serving you
Exploring the challenges and frustrations of living in a world that is not set up for neurodivergence
Celebrating the creativity and gifts of neurodivergence and the ND community
Navigating changes to other areas of life to move from managing to thriving with ADHD.
If you are looking for support, I welcome you to reach out. You can book in right away or email me for a free consultation call to see if we would be a good fit.