Life hacks can be a game-changer for individuals with ADHD, making daily tasks more manageable and less overwhelming. Incorporating small changes into your routine can lead to significant improvements in daily life and allow you to better manage your time while decreasing feelings of overwhelm and anxiety. Let’s talk about some common life hacks that can help you stay on track and make the most of your day.
1. Keep a to-do list.
By jotting down everything you need to do, big or small, you’ll have something to refer back to when your mind starts racing in different directions. Plus, there’s something satisfying about crossing things off once they’re complete. It may take some time to get into the habit of using a list consistently, but trust me – it will keep you on track and help increase productivity. Just remember to keep the list manageable and prioritize what’s most important for each day. You got this!
2. Break down all tasks.
Taking on a large task all at once can be daunting and result in procrastination or avoidance. Instead, breaking the task down into smaller, more manageable steps can help reduce stress and increase productivity, as well as feelings of accomplishment that can motivate you to continue making progress. Don’t let big tasks overwhelm you – break them down into bite-sized pieces.
3. Keep your things organized.
By creating designated spaces for items and consistently putting them back in their proper places, you’ll know exactly where they are when you need them and won’t waste time searching frantically. You might also consider color-coding or labeling systems for added clarity. Take some time to set up systems that work well for you and enjoy the benefits of an organized space that improves focus, reduces distractions, and supports productivity.
4. Use fidget toys.
Fidget toys have gained popularity among people with ADHD to help them focus and reduce their anxiety levels. These toys provide a sensory outlet that keeps the mind occupied in a non-distracting way, allowing people to concentrate better on the task at hand. Fidget toys come in different sizes, shapes, and materials, ranging from stress balls to spinners to cubes. The repetitive motion of interacting with these items aids in promoting focus and they offer a discreet way to manage symptoms without drawing unwanted attention in public settings, making them especially useful.
5. Reward yourself.
With ADHD, completing tasks is not easy. By setting small goals for yourself and attaching a fun, satisfying reward at the end, you’re giving your brain something positive to focus on. Knowing there’s a treat waiting for you at the end can motivate you to stay on track and get things done. The key is finding what works for you. Maybe it’s treating yourself to some ice cream or taking a break to play your favorite video game. Whatever it is, make sure it’s something that genuinely brings you joy and won’t negatively impact other areas of your life (like spending too much money).
6. Walk and talk during phone calls.
Instead of sitting still while on a call (which can be near impossible for some), individuals with ADHD might benefit from getting up and walking around while speaking on the phone. This not only helps them stay focused but also provides an outlet for their restlessness. Plus, the physical activity can improve cognitive function and creativity. Give it a try next time you’re on a call and see if it makes a difference!
7. Embrace sticky notes.
By writing tasks or reminders on brightly colored sticky notes, you can quickly and easily prioritize your daily thoughts and ideas without becoming overwhelmed. The tactile nature of the sticky notes allows for a hands-on way to manage deadlines, appointments, and other important information, reducing the likelihood of forgetting details. Moving pieces of paper around also appeals to the creative energy in ADHD brains while providing satisfyingly concrete proof of productivity.
8. Set timers.
Timers are incredibly helpful for those with ADHD. It can be overwhelming to try and monitor the passage of time, so having a designated timer set for specific tasks or projects can help alleviate stress. It also allows for increased productivity as those with ADHD might find themselves easily distracted. By working within a structured timeframe, you can achieve higher levels of focus. There are different types of timers available, ranging from apps on smartphones to physical hardware devices. Find whatever works best for you!
9. Allow for imperfections.
When it comes to perfectionism and ADHD, there’s often a frustrating paradox at play. While many individuals with ADHD may strive for perfection in various aspects of their lives, they frequently struggle to meet their own high standards due to the symptoms associated with the condition. It’s important to recognize that perfectionism can be self-defeating and lead to increased anxiety and procrastination. Instead, set realistic goals for yourself and focus on progress rather than flawless execution. Embracing imperfection as a natural part of the human experience can ultimately lead to greater satisfaction and fulfillment in your life.
10. Create a realistic self-care routine.
Finding the motivation for self-care can be challenging when you have ADHD. That’s why it’s essential to create a self-care routine that works for you and fits within your lifestyle. Try experimenting with different techniques until you find what works best for you – whether it’s yoga, meditation or just simply taking time out of your day to relax! Remember that self-care isn’t selfish, it’s necessary for your mental health and happiness.
By incorporating these simple yet effective hacks into your daily life, you can feel empowered and equipped to better manage ADHD symptoms while still achieving your goals. It’s important to remember that everyone’s journey is unique so what works for one person may not necessarily work for another. However, with patience, persistence, and an open mind, anything is possible! Don’t let ADHD define you or hold you back from reaching your full potential.
Written by Lauren Presutti