Creative Tips for Managing Your ADHD from the Professionals, People with ADHD

curated and edited by Cynthia Hammer, MSW

• Take a picture of your to-do list otherwise the first item on your to-do list will be find your to-do list!

• Make a list of what you need to do and estimate how long each task will take. Build in buffers on your time estimations for distractions and breaks.  Then arrange the tasks in the order you plan to do them and go do it.

• Focus on a single task at a time. It's really tempting to do millions of unimportant tasks before tackling the one important task, but don’t give into the temptation. Visualize your activities being in little boxes. Only open one box at a time, and make sure it is completely shut before you open the next box.

• Give yourself a deadline to get something done.  If you didn’t get it done, suffer the consequences.  Quickly, you will get things done before the deadline.

• Do simple things when you think about them, as that is when your motivation for the task is the highest. If you don’t do it then, the important task might not get done.

• When you have a lot to do in a limited time, set a repeating timer for three minutes.  You will be astonished how much you can do in that short amount of time.  If the timer is going off too quickly, it means you have started daydreaming or focusing on the wrong things.

• Keep a pad of paper by your work area. When you have a distracting thought, write it down to pursue later.  This allows you to acknowledge the distraction and move on without going down a rabbit hole.

• Block out sensory distractions by working in a spot away from windows; wearing earplugs or earphones; or listen to focusing music or white noise, although I recently read that brown noise is more effective.

• Create a “home” for items you use daily. For example, hang your keys on a hook by the door.  Always always, always—the keys go on a hook beside the door.

• Write notes with a dry erase marker on the bathroom mirror. You’ll notice them when brushing your teeth.

• Create a checklist of all your bills and pay them on the same day. Better yet, set up automatic bill pay with your checking account.

• Carry backup pills in your purse or backpack or stored in a drawer at work so you can still take your meds if you forgot to take them earlier.

• Each night or once a week, straighten up your living space. When your chores are done and most of your living space is tidy, you can think more clearly and focus on more important things.

• Set aside a day for cleaning your house or apartment and don’t allow yourself to quit until done.

• Spend some time outdoors every day as connecting with nature fosters peacefulness.