More Creative Tips for Managing ADHD from the Professionals, People with ADHD
Compiled and edited by Cynthia Hammer, MSW
Housekeeping Solutions
To not get overwhelmed when cleaning, just tackle these five things: Trash, Laundry, Dishes, Putting things back that have a place, Putting t things in a pile that don’t have a place.
If you can afford it: Get a cleaning person or service. It takes them 3 hours to do what you do in 3 weeks. While they are there, use them as an accountability buddy. Work on tasks you have been putting off, like paying bills.
Do chores before you go to bed. Add tidying up the house to your bedtime routine.
Listen to podcasts/audiobooks when doing chores. My eagerness to listen to the next episode of my favorite podcast motivates me to do boring stuff, like dishes and laundry.
Have a dedicated playlist for cleaning. High-tempo songs help keep you moving and upbeat.
Memory Solutions
Park in the same place whenever you go to a familiar place, so you will not forget where you parked.
Keep a spare house key in your car and outside your house.
Keep essential items in visible and convenient locations. e.g., Take pills when you eat? Keep your bottle beside the table where you eat.
Get a Tile. Bluetooth GPS trackers are a game changer for ADHD people that lose keys/wallets.
Whenever you lose something that you “put away,” start keeping it in the first place you looked for it
Tape your most often-made recipes to the inside of your kitchen cabinet doors.
If you need to remember to bring something with you the next day, place it in front of the exit door, so you HAVE to touch it before you leave the house. If it is something in the fridge, put a post-it note on the exit door’s handle.
Buy multiples of items that you use often. Set up multiple chargers at work/home (so you have a spare if you lose one). e.g., buy ten different lip balms so you can always find one when you need it.
Time Blindness Solutions
Set timers for activities you hyper focus on. BUT set the timer for X minutes less than the task takes to allow for a wrap up time. Use a watch, not your phone, to avoid getting distracted. A basic watch/smart watch is a lifesaver.
Download an app on your phone that chimes and buzzes every half an hour during your awake time. It will keep you aware of how much time has passed.
Track your time on an app like Toggl. Write out a to-do list and track the time taken for each task. This will help you better judge tasks and time moving forward.
ADHD people have time blindness. Get an electric toothbrush with a timer to make sure you brush for at least two minutes.