ADHD hacks

So I just saw the worst advice ever for ADHD, so I decided to share some things that that actually help me. Word of warning though, these only help as much as I let them- and sometimes that's not a lot. ADHD is finicky like that. I'm unmedicated and can't afford therapy so I'm doing this all myself. But if you find this helpful, I have so many more methods that I use.

To-Do Lists

- Daily To-Do

This is the list I write on my whiteboard. It's basically the list of things that need to get done that day specifically. It helps me visualize my day and I keep it at my desk where I see it every time I turn my head. (I also keep drawings of my favorite OC around it for motivation hehe)

-Overall To-Do

This list is for things I need to write down because I'll either forget them or I need to free up some headspace. This is for non-important stuff like like re-organizing my closet or putting stickers on my new water bottle

-School/Work To-Do

I'd like to preface that school and work are two separate to-do lists, but my job doesn't need a list so I only need a school list. But this is the list that I write down all the assignments necessary for my school. I usually make a new list per week so I don't get overwhelmed with the information.

And one of my favorite things to do with to-do lists is break them down even further. If I have an assignment on my school list, I'll take that assignment and break it down into its own to-do list. I do the same thing with passion projects and chores as well (I split my laundry between washer, dryer, and put away).

The Buddy System

- Phone a Friend

I literally cannot do my chores unless I am talking on the phone with someone. Because I can't sit still if I'm on the phone with someone. And since I can't doomscroll (cuz I won't be able to pay attention to them) I'll have to get up and do something productive.

- Listen to a Podcast

It works, trust me. I listen to Distractible (Because Markiplier is my pookie) and it makes it feel like there are people in the room with you having conversations. It hacks my brain, especially because I want to finish the episode, so I'll usually find other things to do till it's finished

- Have someone literally in the room with you

For school, I share an office with my mom. She does work and I do school. And she's there if I need to talk something out real quick and also to keep me accountable. It just helps.

Timers

I know time is our worst enemy, that's unfortunately why timers are necessary. I have a timer for four specific things. I use a timer for my laundry so I actually get it done in a timely manner. I use a timer for my lunches so I don't accidentally go over. I use a timer for school so I stay on track with it. And I use a timer for cooking so I don't burn the house down.

Routines & Rituals

I love routines. I mentioned the three most important things in my routines for morning and night.

Mornings

- Prepare for the day

This is when I make my daily to-do list, ear breakfast, and get all of the necessary materials needed to do what I need to do

- Take vitamins

The vitamins I take are a woman's multivitamin, magnesium, b complex, and lions mane

- Work out

Working out gives you dopamine. Dopamine gives you motivation. Motivation gets you through the day.

Nights

- Self care

This is whatever it means to you. For me it's doing my skincare routine

- Passion Projects

If you have ADHD, chances are you are currently hyperfixating on something. Take some time in the evening to get that sweet sweet dopamine fix.

- Reading

The night is the perfect time to get some reading done. It's when your mind is the most open for new information. I usually do my school reading at night. Or I'll read shitty fanfiction- not every day has to be productive.

Anyways, hope this is helpful. I know some of this stuff is a bit broken record. Like yeah yeah everyone knows to-do lists and body doubling are helpful. I just thought I'd share how I use them. :)

#adhdadvice #adhdtips #adhdhacks #adhd