ADHD Hacks

20/05/2025

Do a 20 actions challenge

When you don’t know where to start on a task or when the house is a mess and you can’t get your self to start working on it, challenge yourself to do only 20 actions. An action could be as simple as picking up something off the floor or placing a dirty mug in the sink. You probably wont stop at 20 anyway once you gain momentum.

Automate everything you can automate

Especially things like paying your bills or using apps like “todoist” that can be set up so it brings your weekly task back on the list the same day every week.

Make your notes work for you

Our brains work differently so if you have to use someone els’s notes (work/school…), you can make a version that works for you. This could mean regrouping ideas differently, making the notes visual… etc. AI can help with that as well.

Avoid overwhelming weekends

Spending one day a week at home is very beneficial for recharging. Saturdays out (outings, spending time with family and friends, night out) Sundays in (home cooked meals, movies, house cleaning, guilt-free relaxing, long baths, home workout, Reading books)

Early appointments

To avoid bed rotting on your days off, schedule your medical appointments earlier in the day. It forces you to start your day on time. It’ll be easier to be productive or enjoy your day off outside, once you are already dressed and outside.

Cancel free trial subscriptions immediately

Cancel them immediately after subscribing. You can still use them before the end of the trial but won’t have to worry about forgetting to cancel.

Be kind to your future self

Remember that when you do a task now, you’re making things easier for your future self. You might not want to do something now but you’ll want to do it even less tomorrow. Preparing your clothes/bag for the next day.. etc). Reframing a chore/preparation as “helping your future self” takes off the feeling of obligation that stops us from doing things. It becomes more of an optional kind action.

Time yourself

Make a challenge out of a task. Put on your favourite music album and challenge yourself to finish your task before the end of the album. You can use music to time your time blindness in the shower (Finish showering in… 3 songs !)

Role play

Create a persona, role play that person to do chores and any other task. Put a playlist related to the theme of the environment you want. It makes doing otherwise boring tasks fun.

Task hopping

You don’t have to finish a task before starting another. Just let yourself hop from one task to another as much as you please, until everything is done.

Put a photo of a water bottle as you lock screen background.

This will remind you to drink water every time you check your phone throughout the day

Break your to do list down into smaller tasks

Declutter your place regulary

Minimalism, capsule wardrobe, simplicity. Start lightly with “Marie Kondo” then once you’re in the groove, try reading “Fumio Sasaki” for a deeper declutter.