Adult ADHD Tips & Tricks

Greetings, fellow adventurers! If you’re an adult with ADHD, you've likely spent years trying to fit your vibrant, interest-driven brain into systems built for neurotypical predictability. This often leaves you feeling overwhelmed, exhausted, and ashamed of perceived "failures."

As a neuro-affirming therapist, I want you to know that the issue isn't a lack of willpower; it's a mismatch between your powerful, Interest-Based Nervous System (IBNS) and the dull tasks required by the external world.

Here are my favorite neuro-affirming tips and tricks to turn your ADHD challenges into your superpower!

I. Hacking Executive Function: Getting Started

Executive functions—like planning, prioritizing, and starting tasks—often feel like the final boss battle for the ADHD brain. Let's use external tools to manage the internal chaos.

• The 5-Minute Rule: If a task takes less than five minutes, do it immediately. This intercepts the "I'll do it later" thought, which is a black hole for motivation, and gives you a small, satisfying hit of dopamine.

• Externalize Your Brain: Don't rely on internal memory. Your brain is for generating ideas, not storing them.

  • Use Visual Cues: Place things where you'll see them (e.g., put your keys next to your coffee maker).

  • The "To-Do Now" Board: Keep a small whiteboard or sticky notes for the 3-5 tasks you must complete today. Put it directly in your line of sight.

• Body Doubling: Harness the power of social interest to tackle dull tasks. Work next to a friend, colleague, or even someone on a video call while you both work on separate, boring tasks. The presence of another person provides a crucial, low-stakes sense of accountability and novelty for your IBNS.

II. Mastering Time and Focus

Time blindness and difficulty shifting focus are common "debuffs." We need to make time tangible and focus attainable.

• Time Chunking (and Time Travel): The secret to working on one thing is knowing when you get to switch to something else.

  • Use the Pomodoro Technique (25 minutes on task, 5 minutes break), but adjust the intervals to fit your focus.

  • Schedule your favorite, high-interest task after a required task. This gives your brain a concrete reward to look forward to.

• Embrace Novelty (Change Your Scenery): Boredom kills momentum. If you’re struggling to focus, simply change your environment. Move from your desk to the couch, a patio, or a local coffee shop. The novelty of the new setting can be enough to kickstart your motivation engine.

• The "Parking Lot" Notebook (or Phone): When a brilliant, distracting idea pops into your head during a task (a common side effect of high-speed thinking!), don't ignore it. Write it down immediately in a designated "Parking Lot" notebook or phone note and promise yourself you'll come back to it during your break. This validates the thought without derailing your current mission.

III. Sensory and Emotional Regulation

ADHD often comes with sensory differences and a tendency toward intense emotional reactions (emotional dysregulation). Regulation is key to preventing burnout.

• Stimming and Fidgeting: Embrace the fidget! Stimming (self-stimulatory behavior) helps your nervous system regulate. It is not a sign of immaturity or unprofessionalism. Use discreet tools (fidget rings, smooth stones, stress balls) during meetings to help your brain process information while your body stays regulated.

• The Sensory Toolkit: Identify what calms you and what overstimulates you.

  • Input Management: Use noise-canceling headphones (even without music) to block distracting sounds. Dim bright lighting.

  • Movement Breaks: Schedule movement. Even a 60-second stretch or a walk to the mailbox can help reset your focus.

• The Shame Antidote: Self-Compassion: You are not lazy, flawed, or broken. You have a fast, creative, unique brain that requires unique operating instructions. When you miss a deadline or forget an item, replace the immediate thought of "I'm a failure" with: "My brain struggles with this, but I am learning a better system."

You are already strong. Now, let's give you the right tools to harness that strength. Start small, forgive yourself often, and remember that our goal is not perfection. It is progress and authentic self-expression.