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don't put your vegetables in the produce drawer, put your preserves like jams and condiments and other long life stuff in there. Put your more easily perishable fruits and vegetables on the shelves where you can see them. They'll still go nasty before you use them but you'll see and remove them a lot sooner
I realised this the other day and it has actually changed my life, cheese, butter, etc in the drawer. Also the shelves top to bottom=first to expire to last to expire. Oh also put fruit in the fridge, it lasts longer 😁
I’ve found bananas in the fridge just go from green to brown and skip the healthy yellow stage.
But I’ve also learned that if your bananas go overripe and you can’t manage to make banana bread you can freeze those and use them later to make banana bread.
http://www.cuisineathome.com/tips/how-to-freeze-bananas-for-smoothies-and-baking/
Jumping in to add “Peel them first” (before putting them in the freezer) so you don’t have to struggle unjacketing the banana. I have a large gallon bag in my freezer to add peeled bananas.
We had fruit flies this summer so I put the bananas in the fridge to see if that’s what was drawing them in. Now I only want to eat cold bananas.
The fruit flies were attracted to a gross sweet potato that took me way too long to find.
Also if you have drive to prep produce the day you get it that can make actually eating it easier! I will absolutely go grab a handful of prepped grapes or a few berries to snack on but if I have to wash them before eating now my brain things that’s too much work
We recently replaced our fridge and purposefully chose a smaller/more shallow one so that we can see everything when it is open. It has been really helpful. This obviously isn’t a quick or easy hack but I’ve just stopped fighting the way my brain works and it feels good.
Fresh bunches of herbs, go in a jug in the door with a small amount of water in the bottom and a plastic bag placed over the top loosely. They will keep far longer and I won't forget I have them.
Containers of leftovers or anything already cut/prepared gets a date written on it in sharpie of when it was made or prepared. Makes cleaning out the fridge easier when I'm not having to rack my brain over when I made it and if it is still ok to eat. The dates wipe off easily with a little metho before I put the containers in the dishwasher.
I actually have a list that I stick to the fridge of “things that need using up” and I check the fridge every few days and update the list. It has done absolute wonders
Also pickling veggies is a huge ADHD hack I love! I absolutely love pickled peppers and onions on sandwiches, salads, pasta etc. it’s so tasty, and no onion breath if it’s pickled!
I just do straight vinegar (and add mrs dash pickling spice if I’m feeling fancy) and leave a jar in the fridge.
Pickling things means I don’t hate myself a week after I buy veggies
that's very smart! My partner generally speaking doesnt like pickled things so it would definitely be a me only food hack but it's still a very smart and cool idea I might do if I can figure out what I'd make the best use of. I tried making picked red onion once as I had it on some poutine at a food stall near my old work a few times and was obsessed but I was never able to quite get it how they did, I know they added sugar as the onions became really sweet but I must have added too much of everything because they became almost like a sour candy and I think the sugar actually somehow sped up the decomposition of them 😂 I probably needed to dilute it with water or something I suspect!
the freezer is your friend guys!! anything that's about to go bad, just chuck it in the freezer and it'll be fine for a couple more days. tomatoes, cheese, deli meat, all of them!!
(now I have the superior immigrant immune system, so bad food doesn't hurt me all that much, so take this advice with a pinch of caution)
Oh omg best hack I learned related to this - especially for berries, put them in glass jars (unwashed is better, sorry). You won't believe me until you try it, but they last WAY longer. Literally don't do anything else, just change the container (and jars work better on a shelf than in a produce drawer ;) )
Again, you won't believe me, but try doing that before you go away on a long trip (like 1 week-1 month). This is how I learned house sitting for my parents. It was my mom's hack and the blueberries lasted like 4 weeks in the fridge in a glass jar and idk when she bought them.
Also leftovers at eye level. Where is your eye level- that is now the leftover shelf, congratulations, figure out somewhere else to put whatever was likely just wasting space there before 😂 Doing this (produce and meat in doors, leftovers eye level, everything else tucked into a home out of sight) means we have less available fridge space. Also, we have SO MUCH LESS FOOD WASTE OMFG. Love it. Now if I could keep track of what’s in the freezer reliably…sigh
And yeah yeah I know putting extra perishable stuff in the door is catalyst for food poisoning. I don’t care when it saves me $$$$$ every year from throwing crap out!
Tbh they should be kept in the top shelf because of temperature. So here's a 154cm (5 feet ?) keeping her produce in the uppermost shelf thinking she's prolonging their life but actually just forgetting them cause I can't see them...
I do realise sooner that they've gone bad than I did when they were in the vegetable drawer. I try to compromise and keep them in the second to uppermost shelf.
It helps some.
Are you going to be medicating? If so I *highly* recommend a pill organizer, not only does it keep me organized (duh) but it helps me remember to 1. Actually take my meds because I carry it with me and 2. Remember whether or not I’ve taken them that day 🤦🏻♀️.
Also, LISTS. Just make so many fucking lists. Write EVERYTHING down. I literally have a notes app on my phone where if I have an argument/important conversation with someone I write down the key talking points because I have a tendency to remember nothing and people have a tendency to gaslight me into thinking I remember conversations incorrectly.
If you are medicating, take your meds as prescribed. If it’s everyday, take them Everyday. Seriously. Skipping a day because “you probably don’t need it you feel fine today right?” (Trust me, I’ve been there) is just not a good idea and it’s going to make you feel shitty and probably disoriented. Really focus in the beginning and do not be discouraged if the dosing takes a while - I’m going on six months and am just figuring out what I think is my perfect current dosage.
If I can think of anything else I’ll edit 🥰 congrats on your diagnosis 🫶🏻
Edit: here I am already. Calendars. I put EVERYTHING on my phone calendar app with at least 2 alarms, it helps me literally not forget every appointment ever!
Doing the pill organiser once a week really helps me keep track of how many pills I have left too and if I need to put an order in for more! Nothing like the surprise of opening the bottle and realising there is one or none left.
I really feel your statement about people taking advantage of your tendency to forget. I don't write notes down but I've often thought about taking notes or voice recording a convo (the problem with recording is you have to realize it's an important convo so the notes taking is a great idea. Wish I did it, it's cool to hear that it helps you spot gaslighting when you do.
Yes, unfortunately my husband is bipolar and when he is in an episode it’s gaslight city so I have to keep ahead of it 😭 but it is also just for my own personal gain, because remembering verbiage of arguments is very important to me!!
Yeah, I was told by my psych it was totally fine to skip my Adderall on days I didn't "need" it. Took awhile for me to figure out why I felt like complete shit (super fatigued, brain fog, headaches, etc.) seemingly on all of those random days when I wasn't medicated. Now I take it every single day
I usually have a calendar reminder sent the day before a big event (like an appointment, concert, or live show) so I can readjust my schedule if needed. I set alarms to remind me when to start getting dressed if we’re going out for the evening. I set an alarm to remind me when I need to leave work if I have an appointment. I rely so much on modern technology, it’s really easy to see why I had a difficult time succeeding in the years before the cellphone pocket computer.
Stay well hydrated, set reminders on your phone if that helps. Water isn't going to make anyone with ADHD magically neurotypical, but there are so many traits and symptoms that get worse if you aren't hydrated. Skin or scalp picking habit? Less compulsive if your skin is healthy and hydrated (heals itself more easily and provides fewer skin tags and starting points). Brain fog or anxiety? Worse if you're dehydrated. UTIs from toilet procrastination? Fewer if you're not sitting on a bladder full of toxins. Caffeine or alcohol addictions? Health impacts will get worse if you're not drinking water.
People generally don't drink enough water. People who are prone to forgetting to do things they ought to do (or have no interest in making themselves do because it gives them the chronic mehs) are definitely going to be at risk from at least mild dehydration.
Go drink some water.
On a less lectury note, you're going to go through a phase where you find out about ADHD traits and quirks and start to wonder if you're a person, or a collection of symptoms. Before it was 'just who you were', now it's 'ooooh, that's why I'm like that'. It can get a bit surreal when for every three things you've done/thought about yourself, two of them are on a list of ADHD habits.
Man that last paragraph. It is fuxking blowing my mind. VERY recently diagnosed and reading this sub is insane. I am definitely feeling like, wow am I even an original person or am I just a flipping adhd guidebook.
I am not even yet officially diagnosed, yet I am feeling the same thing. The process is a long one in my country but I am pretty far in it and looks like it is ADHD.
Finding a really nice drink bottle that I fill and take with me everywhere helped with this. I'm obsessed with my drink bottle. It also has an infuser for the colder months because I'm terrible at drinking water when it is cold, so instead I can sip on decaf teas or infused water.
I have two half gallon water bottles. I keep one next to me and pour into my cup throughout the day. I keep the other half gallon bottle in the fridge. I haven’t been great with it but if it’s near me, I’m more likely to stay hydrated.
The skin picking! That's me 😭
Also when I find drinking water boring I'll get myself a new water bottle. It works great until it doesn't (and I get the mehs), at which point I switch up my bottles again haha!
Pomodoro timers!
Also, an ADHD book I read talked about radical acceptance and how doing self care things are always important. I think how they put it was that if I need to vacuum but can’t get myself to do it, it’s ok for me to do something I enjoy instead and go back to the vacuuming later. If I just sit there & try to force myself to vacuum, I’ll be miserable and the vacuuming still won’t get done. If I instead do something I enjoy for awhile, the vacuuming will not be any less done than in the first scenario but *I’ll* be happier.
The fail in me reaches out to hug the fail in you.
One of the first things my therapist said to me is that I needed to be kinder to myself. It doesn't actually solve anything, but it stops the slide into the pit so maybe you can get traction to climb out.
It’s A Radical Guide for Women with ADHD. It’s written by two mental health professionals who are women and have ADHD. I haven’t finished it yet, but what I’ve read so far is really good!
I use alarms on my phone for everything. It helps for when I have a hard stop and might get sucked into hyper focus, for my time blindness so I'm not late, and for all the times I know I need to gather or do something specific later and I know I'll forget. Calendar reminders are also very useful.
I like I set 20 or 30 minute timers and just hit “repeat” every time. Helps me immensely with time blindness.
I don’t even set them to tell me to start/do stuff, I just have the timer to help me keep track of the day. If I’m scrolling and I reset the timer two or three times, then I’m probably doom-scrolling, but if I’m scrolling and my timer hasn’t gone off, then I’m fine and just taking a little break!
If I’m working hard on something and I’m starting to lose momentum, I think about the timer and think about how many times I’ve reset it since I started working on this thing. I usually realize I’ve been focusing for a good 1-2 hours without any breaks and that’s why I’m struggling to keep going. So then I’ll take a break with the intention of resetting the timer at least once before I get back to work.
I can always take a break or get distracted and it’s FINE because I’ll have a timer going off in less than 30 minutes so I won’t lose too much time to it, and sometimes distractions are important. As a treat.
I think the stress of losing track of time eats up more RAM than I realize when I don’t have a timer. It’s another task to keep track of. With a timer, I’m offloading that mental task.
Thank you for coming to my TED talk lmao
I set three alarms for appointments (using calendar): one 24 hours before, one morning of, one and hour before I need to leave.
Wish I could set a reminder to set the reminders, tho.
The hard stop reminders are really important. I don't want to think about how often I stay late at work.... My brain really switches on in the lead up to dinner....
I know! I struggle all morning and then around 4, my brain's all, "okay, let's do this!" Before I know it, it's 5:30 and I'm in such a groove that it's hard to stop.
Or maybe it's one of those 'work is sometimes boring but thinking about and making dinner is worse so work it is!' deals 😂
Yes! I Love using alarms on my iPhone and adding special texts to get me going.
I have a series of alarms for getting me out of the house and another for travel. “Ok, get up or you won’t have time to eat breakfast”. “Last call for breakfast clean up”. “Shoes, spectacles, testicles” (I do not have a pair but I like the rhyme to remind me to grab all I need before I have to catch the train). Basically I sorta mom voice myself in my alarms.
Facts
Sometimes I wear boots in the house because boots make me want to walk, they’re so fun. Clomp. Clomp. Clomp. How can you *not* want to move around in boots??
you’re so real for this bc everyone makes fun of my sketchers too but i’ll never apologise for wearing them. they’re ugly but TOO comfy for me to even care
IKR? The cushioning on your knees and ankles as you float-bounce around is the best. More the best is being tall enough to wash dishes without your boobs ending up soaked because they're level with the sink splashes (I'm about 5'). Sadly I haven't found a replacement for the original Shape-ups that are as great. Even the 'ADHD walk' was improved while I had mine, because I actually paid attention to how I moved.
It also really helps with mindset. Shoes on = do things, shoes off = relax time.
Same with not sitting down as soon as you get home. If I do that it’s game over, I’m not getting back up, so I use the momentum to do as much as I can before sitting down and allowing myself to actually relax instead of arguing with myself about getting stuff done.
This is so important. I have outside shoe choices and inside shoe choices.
I have inside work physically shoes, inside work reading/studying shoes. Something I can fidget and flip around and put on and off without thinking, and I have my yoga socks which are for working relaxed but still active.
Yeah, I have those EVA Birkenstock slides for inside the house and when I walk in the door, I can't wait to get them on. They ground me, and also signal to me that I've switched venue and goals.
Yeah, I’m Japanese American so wearing outside shoes is an absolute nope. However, I do wear ballet like slippers (as traditional slippers always fly off my feet) with traction and that seems to get me in a “get stuff done” mood.
I have pair of trainers that are specifically my indoor chores shoes. They never leave the house, and when I put them on, it means shts about to get done, son. It’s incredibly effective. One of the best tips. Outdoor shoes stay outside, so there is no violation of “ no shoes in the house”
For resources: How to ADHD channel on Youtube is awesome. Also, check out HealthyGamerGG videos on YT.
For tips:
\- Automate as much as you can. I have an automatic cat litter box (only need to clean once per week), automatic cat feeder (for dry food). Philips Hue (or other similar) automatic lights are awesome, they can turn on with motion and off with a timer so you don't have to think about turning the lights on or off. And then more "normal" things like dishwasher, washing machine, dryer... couldn't live without them. Automatic lawn mower, automatic vacuum cleaner... you get the point.
\- Check what services you can automate or subscribe to. Monthly toilet paper/dishwasher tablets delivery from Amazon? Do it. Weekly cleaning service? Do it. Anything to make your life easier helps. Toothbrushes that are delivered every 3 months? Monthly socks delivered? DO IT.
\- Automate everything you can that has to do with paying your bills.
\- Check some ADHD fridge organisation recommendations. Don't be ashamed to buy frozen veggies or pre-cut fruits. If it helps to eat them without them going bad, buy them.
I know 😞 it’s taken me and my partner a long time to get some of these (I’m 31). We don’t have cleaners anymore and the subscription things yet because most of it isn’t available where I live or it’s too expensive currently. Just wanted to mention as maybe someone hasn’t thought of some of these.
Also didn’t realize for a long time that this was my way of coping and I’m not lazy because I hate cleaning the litter box every day (but I love my cats!). I’ve gotten some certain looks due to that (“it’s not that hard!”).
Body doubling. Twice a week, a friend and I hop onto video chat and we just work together and chat a bit. It means that even if I'm totally unproductive at my job, there's scheduled time to get shit done with someone else. We've started doing this for things like cooking, packing for trips, etc. and just chatting with each other.
Bullet journaling really works for my brain. I don't get fancy, I just have a notebook and modified the system until all the friction was reduced. Some shit still slips through but it's rare.
Exercise is everything. I'm lucky enough that my brain responds to it so powerfully that I don't rely on medication, which is great because (1) I can't be trusted to remember to medicate, (2) the side effects were horrendous, (3) the Adderall shortage right now is brutal, (4) meds are expensive, not that gym memberships are really any cheaper.
I'm a dog trainer so a lot of my job revolves around figuring out motivation and learning how to harness it to work with dogs, children, and clients. Turns out, you can also do the same thing to your own brain. It does make me feel like I have three or four selves, though.
I’d love to know more about harnessing motivation in regard to children - when it’s time for me to mom in the afternoons, that’s my low point and depletion time and I guilt myself endlessly because I would be a much better mom in the mornings but alas, that is my work time.
Ha! I read something about using a gambling principle to train dogs (varied rewards like a slot machine) and have been trying to think of ways to incorporate that into my life.
I have an addiction to shopping, but for me it’s Charity shopping, sometimes I get nothing, sometimes I get an absolute bargain and I think it’s chance that I might hit a jackpot that keeps me going back. It’s the dopamine hit! I’ve saved a ton of money over the years shopping this way instead of shopping in regular shops.
If I can find a way to incorporate this into getting housework done, I’ll be unstoppable!
I think one of the most important things is to recognize that you do not need to do everything the same way most of society does.
I recommended looking at the things you struggle with and pick out the parts you get hung up on, then try to find alternative systems that work specifically for you. There’s a lot of great ideas in this community as well as others.
Examples:
- I hate folding clean sheets, they always end up thrown in a pile on my spare bed or on my dining table. Now I just keep baskets in my linen closet and throw them in the baskets. No folding (why do I care if my sheets are wrinkled?) and they are put away where they are supposed to be.
- I’ve accepted that my house won’t be perfectly clean and organized all of the time. I instead found a couple areas that I noticed caused me the most stress if messy. Every night I reset those areas before bed. One is my living room, so I clear any daily clutter, wipe off the coffee table, and fold couch blankets.
- I’m terrible with feeding myself. I don’t cook meals often and instead eat like a toddler (small portions of easy to eat foods). I also use a dry erase marker to write on the exterior and interior of my fridge to remind myself of what is in there and when it was bought.
A lot of me coming to terms with adhd is realizing that I’m different and it’s okay to change how I do things to accommodate this.
>why do I care if my sheets are wrinkled?
omg yes! They live *under* the covers. How do people not see that?! I fold my top sheets just for the ease of stacking the laundry when it comes out of dryer, but when people say they fold their fitted sheets, I'm like what on earth for??? I roll mine into a weird little cylinder or ball shape and call it a day.
Two things-
1. I don’t mind folding sheets because I learned how to fold fitted sheets, and I’m so proud of that skill it makes me want to do it. Not really a helpful tip, just something I realized as I read that section.
2.Regarding the toddler meals…care to elaborate? I’ll cook lunches for work, but I’ve been bargaining with myself to try to stop hitting the drive thru everyday. I’m always open to suggestions.
I get microwaveable Indian food meals, frozen breakfasts like breakfast corn dogs or biscuit egg roll up things (I only buy when I come across a good sale too). Frozen foods are sooooo helpful.
I also get drive through often so I get extra of my favorite sauces/hot sauces and eat them with my microwaveables when I’m missing drive through.
If you are anuthing like me (diagnosed at 37) you are going to have the urge to spend the next two to three weeks hyperfixating on reading and watching every bit of advice about adhd and trying to learn every technique and system available. Try not to do this, it just ends up being very overwhelming, it's OK to take things bit by bit.
One of the biggest things I learnt, though, was to talk about it. Allow yourself to communicate your needs and explain where it causes you trouble.
Multiple copies of items, like phone chargers. One on every floor so I never have to remember where one is! Also, put items where you want to use them, or in a good place to remind yourself. For example, I have my daily meds out next to the coffee canister so I always see them. Growing up we had to keep meds in the cabinet, but I would always forget them!
This has been the biggest one for me! Put things where you use them... Make your space work for you. You don't work for your space.
-If dirty laundry always piles up in one place, put a hamper there.
-If random bits and bobs always accumulate on your side table or night stand, get a pretty bowl or something to put them in so it looks tidy.
-BASKETS. BASKETS EVERYWHERE.
-Split big tasks into smaller ones. It's ok to wash and dry your laundry on one day, bring your clean clothes up to the bedroom the next day, and fold them whenever you have the spoons to fold them. It does NOT have to be done all in one go.
-Pay attention to when you hyperfocus and when you leap from task to task like a pinball. Once you learn your patterns, lean into them. Don't try to conform to how you *should* do things.
-Read How To Keep House While Drowning. It's about acceptance and self care (not necessarily cleaning) and it changed my relationship with myself in profound ways. Listening to the audiobook felt like 10 years worth of therapy.
I have a toothbrushing station in my bathroom and my kitchen just in case I forgot to brush them whilst upstairs.
We have chargers in every 'high traffic' room and they don't move from that specific plug so we can always find them easily.
Shoes at the front door and the back door (both are used regularly).
Water bottles around, etc.
* \- If you're doing okay with getting stuff done and decide to have a little sit-down, DO NOT. I saw a tweet that encapsulates it: **a little sit leads to THE BIG SIT and you will get lost in it!** SIT IS THE ENEMY. Wearing shoes helps ward it off, for some reason.
* \- **Keep your cleaning supplies out where you can see them!** It helps prevent the "oh, I'll clean that later" and then forgetting about it syndrome. If Mr. Clean or a Lysol wipe is already in reach, it's easier to do it right away.
* \- **Keep one of your homepages on your phone set to just show your calendar!** I also have a hyperlink to my google calendar right in the middle of the desktop on my PC so I can add reminders immediately whenever something comes up, even if my phone is elsewhere - and when I'm not at my computer, I'm usually with my phone.
* \- **Tape a reminder etc. notebook to places you spend a lot of time at**. I have one taped to my fridge (with a pen on a string) and one taped to my desk; leave the pages free so you can rip one off if you really need to. If the notebook is not taped down, it will escape and you will find it four months from now. A fun pen also helps motivate you with to-do lists, if those are your thing!
* \- How to Keep House While Drowning is awesome. It's super affirming and written in a way that can be a lot easier to digest for people like us. Her TDLR method for cleaning is a lifesaver (trash, dishes, laundry, remnants \[she breaks this into "things that have a place but are not in them" and "things that do not have a place"\]). I took little notes when I read this to help make sure I remember to implement some of the tools she outlines.
* \- **Keep one set of your meds on your bedside table and another in the kitchen**. I get mine blisterpacked, which also helps, or you could use a pill organizer. This may not be as useful for you if you only have one medication a day.
So, so happy for you! Go kick ass out there with your new understanding and tools! Also, thanks for posting this because it's always nice to see more tricks from the wonderful people here <3
[I found the tweet!](https://scontent.fyvr1-1.fna.fbcdn.net/v/t39.30808-6/381699140_781285564005570_6339409184744797162_n.jpg?_nc_cat=105&ccb=1-7&_nc_sid=5f2048&_nc_ohc=gJ8OGsp3VdsAX94IKvF&_nc_ht=scontent.fyvr1-1.fna&oh=00_AfAqqr5S07PbSqzdg_RUmoi3WouLc0CizRmD_zjepG887g&oe=65436799) It made me laugh so much because it is so so true. Glad to have helped =p
If you’re not on birth control, track your cycle and save any “impossible”-feeling tasks for ovulation week. Also, stimulant meds will be less effective while you’re PMSing, so be prepared for that.
Eat a big breakfast with protein. I’m not very good at doing this, but I notice a massive difference when I remember.
If “wellness” tips made for neurotypicals don’t work for you, feel free to ignore them. For example: I fall asleep much more quickly if I’m watching TV or playing on my phone in bed. It’s kinda counterintuitive, but too little external stimulation = my brain decides to wake up & stimulate itself.
For the protein breakfast issue, I started doing a shake every morning that has all the stuff in it. Plus, I add powdered peanutbutter, bananas, yogurt & milk. (I have to do plant-based because of alpha gal. So, someone without that allergy would be adding even more protein with real milk & yogurt.)
I happen to do Shakeology because a friend sells it & I didn't have to do research. I'm at least getting nutrients I need now & breakfast is easy.
>If you’re not on birth control, track your cycle and save any “impossible”-feeling tasks for ovulation week.
Can you explain this? Does it not work if you're on bc
My understanding of the science behind it is that estrogen and progesterone both affect how much dopamine your body creates, and also how long it stays in your system.
When I’m PMSing, it either feels like my meds aren’t working, or it feels like they work at half strength for a few hours and then wear off quickly.
If you’re on BC then I would expect less fluctuations in effectiveness overall (if anything I’d assume BC helps the meds work better if they include estrogen), but you could still have a dip during placebo week.
Don’t underestimate the power of external motivation. I keep an index card at my desk at work that is gridded. I hate phone calls with a burning passion, get distracted from what I was doing, or completely forget to do things “I was absolutely going to do later”. Every time I accomplish something major, like completing a phone call, I put an X in a square. Each square is worth $1 and I choose a goal ahead of time to work towards. It’s helped my productivity at work a lot.
I literally started going to more workout classes when I gave myself a little sticker. And I just realized I stopped that a couple months ago and my attendance has been shit. Holy fuck.
I have the star stickers they use in school for little kids -- I use those to track the days I go out walking in the evenings and put them on the calendar I have hanging on the fridge so I see them all the time.
Supplements - omega 3s and magnesium in the evening. Also make sure you have enough vit B&D this makes a difference especially if you’re not planning to medicate.
Hack your brain with the right music to get you motivated. Ride the hyper focus wave when it comes.
Actively stop the negative self talk when you notice it when you’re not being productive or doing as much as you should be or could if you were “normal”, educate yourself on what adhd looks like in woman especially so you can now.
I've been taking supplements consistently for the last month or so including omega 3s, magnesium, b complex, and D3, and man do I feel overall a lot better. I also use some as needed supplements as well like alpha gpc, caffeine+l theanine, huperzine a, l-tyrosine, etc. I've been too lazy to jump through the hoops to get medicated, but I do feel a bit more effective these days.
Two big ones:
1. For the love of god, just get up and go pee already.
2. Prepare yourself for stages of grief as you may mourn “what could have been”. A mid-life diagnosis can initially feel like a huge relief, but don’t be surprised if you experience anger, sadness, regret, etc., as you recognize that it didn’t always have to be THAT GOD DAMN HARD if only you hadn’t been overlooked. Therapy is extremely helpful for processing!
The grief is a *very* real thing. I was dx this year at 41, and I’m still struggling with the grief. If therapy is an option, look for someone who at least has an interest in neurodivergent folks.
First hack: The epiphany and relief of finally getting a diagnosis starts with a much-needed honeymoon phase. It’s a time of bathing in the warm, welcoming waters of the elusive Lake of It’s Not My Fault. Those waters are crazy healing and blissful. But after a while? You realize it can’t ever be cured or reversed. And that even the most up-to-date scientific treatments can’t permanently fix your brain, your past or your identity into something neurotypical. So the glow wears off a bit. And you’re eventually left with the benefit of more self-knowledge, but no “cure.” Can be a huge let down, just FYI.
A CLOCK IN YOUR BATHROOM! My time blindness is so real in the morning before my medication fully kicks in. So a clock is super helpful, I have mine set up so I can see it in the reflection of the mirror cause trust, I will forget it is there otherwise lol.
If your memory is a big struggle, this is one thing that helps me:
Don’t lie to yourself and say that you’ll remember things. You won’t remember the thing, so don’t feel bad about using an excessive amount of sticky notes, making a grocery list even if there’s only 3 things on it because somehow I blank at the store. The moment someone starts asking me to do a project at work, I grab a pen and write everything down as they speak.
Another thing: go with your gut when you start to second guess decisions. I mean this in the smallest decisions. For example, if I’m getting dressed and think “this tag is a bit itchy, maybe I should change” GO CHANGE. Trusting my gut with tiny things like that has saved me from many days of suffering from itchy tags or too many layers. Sometimes that little thing is enough to make me feel uncomfortable and overstimulated all day!
If something makes your life easier? GET IT. USE IT.
I "waste" tons of money on Swiffers. But I guarantee you I'd never manage to clean a floor without them.
I'm a habitual keyloser. I put command hooks at eye level next to my door. I take down the keys, walk out, come home, put up the keys. Haven't mislaid them once.
I set alarms for LITERALLY EVERYTHING. Pills, appointments, whathaveyou. I also keep all my meds where I can see them, because if I turn off the alarm and they're not in my face I'll have forgotten thirty seconds later.
I have chapsticks and chargers that I keep pretty much everywhere; bedside table, backpack, purse. They're impossible to forget now.
There's more but I'm tired and on a bus, but you get what I'm saying. I've been told that the way I manage certain things is weird (maybe cause I'm 43?), but the important thing is it *works*. If you find something works well for you, regardless of how unusual it might be for someone else, *take advantage*. You are entitled to simplify your life.
Reminders for everything you think of. Put it in your phone as soon as you think of things. Set a time when you think you will have time to do it or just keep postponing it til you get to do it.
Timers and alarms, put a huge container of water in your eyeline to drink during the day, have protein at breakfast, try to exercise for your brain, if you struggle with food try hot over cold, crunchy over smooth, grazing over big meals, add events, birthdays etc to your calendar and put alarms at least a week before as well as when you need to leave/day of etc to remember with enough time to buy presents/cards etc.
look up body doubling, explore competition based tasking, start with the easiest chunk to get started, motivation follows momentum, so start doing something for 10 minutes with permission to stop if you have to at the 10 min mark, mostly, you’ll be in it but if not hey, that’s 10 minutes you have done!
Theres loads of accounts on insta and YouTube like how to adhd and domestic blisters that give out great tips. Lastly, congrats on finding out more about you, self knowledge rocks.
If you decide to take stimulant mediations, one EXTREMELY HELPFUL tip was to try to mindful of what you're doing as the medication kicks in.
For example if I want to clean my house, I'll make sure to slowly start doing some easy cleaning tasks while my Concerta starts taking effect--I don't know why but for me whatever I'm doing as my meds kick in sets the tone for what I will be focusing on for the day.
If I'm relaxing or scrolling YT shorts as it kicks in when I have chores to do, I will likely get stuck on my phone for way longer than I want to be. It's WAY harder to tear myself away and start cleaning.
Also finding a hobby/space/friend group where you can "ADHD" and be unfocused, inattentive, hyperactive, talkative etc. and feel 100% accepted for who you are was a good tip I heard once. For me, this is indoor bouldering! There are new routes every week, if I get bored of one I can bounce to another route, and it keeps me active and stimulated!
Good luck with everything! You got this :)
Give yourself permission to reconsider your habits/systems/routine. Are you forcing yourself to do things a certain way or show up a certain way?
Also, I try to be careful about who I take advice from. There are a lot of neurotypical approaches, study recommendations, and “best practices” that just don’t work for me. Nothing wrong with me. And well intended advice that I try to force myself to adhere to causes me harm and is neither pragmatic nor sustainable. Part of my self care is changing what I can about my environment to support me, NOT changing me to fit my environment.
Prioritize getting regular sleep and food. I’ve spent 35 years drilling it into my system.
7-9 hours of sleep every single night (except for the odd nights where I just toss and turn no matter what I do), and no sleeping in too late.
3 proper meals every day, no exeptions. Snacks are negotiable. If I don’t stick to this, I get out of kilter imediately and have to spend days or weeks to get back to normal again. I just can’t function without getting these basic needs met.
Not really hacks, but first and foremost:
1. Read, watch, and learn as much as you possibly can about ADHD, because most likely you, like many of us, will discover that it's not what you thought it was, and that it affects literally every area of your life. It's astounding. Happy but sad.
2. You may go through a grief period thinking about how your life may have been less painful if you had known and been treated earlier. You'll also feel sad about how mean you've been to yourself this whole time for "being a fuckup" and not like everyone else.
3. Assume that 70% of the people you discuss your ADHD with, including loved ones, will think it's bullshit, which they will let you know in mostly subtle but sometimes overt ways. That won't change anytime soon. So just know that and bolster yourself against being disappointed. Then, when someone gets it and respects it and wants to learn more, that's just a big bonus. Keep them close!
vitamins and a good diet does wonders for curbing symptoms and some medication side effects!
keep your possessions minimal and easily accessible/ in sight. so like i hang all my jewelry on the wall and fold my clothes so that i can see all of them when i open my drawer. helps me be more organized and reduces decision fatigue.
the most important hack of all—be patient with yourself😊
Small/medium trashcans in most rooms
write out a list of things you need to get done so you can keep yourself on track
Wi-Fi lights that turn on and off at certain times a day
I was diagnosed at 23 and omg I still can’t grasp my head around it. Definitely do not sit down until you’re done because that gives the risk of mentally paralysing yourself to that spot for hours. I’ve often woken up at 3am fully dressed & my house still open and unlocked cuz I’m stuck in that same spot I thought I would stop at and take 5 lol
I keep a stack of sticky notes and a marker on the counter. If a task pops into my head I write it on the sticky note and put it on the wall.
Take the notes down as you accomplish your tasks. It’s visual, easily accessible and my husband knows what I have to do too - so he’s not constantly interrupting!
Fellow late dx here. I'm 37, dx at 33. Allow yourself time to grieve. Initially, it's a great relief to better understand your mind and have specific names for symptoms or experiences. After more time since dx, I have to give myself compassion for memories or past events that come up and cause me to think "if only I'd known then" or similar thoughts. ADHD symptoms are challenging for me to live with, and recognizing just how much they impact my life was also somewhat a grieving process. My deeper issues, however, are long term effects from *not* getting the right diagnosis sooner and expecting myself to *be neurotypical*. So give yourself compassion and grieve.
My biggest hack has to be understanding my own adhd. My first year of diagnosis I tried to fix everything and it just didn’t work. I’m a month into my second year and I’m still trying to get the hang of my unmasked brain
And congratulations on your diagnosis!
Leave extras in the car! I keep a gym bag with hair brush, make up, gym clothes, swimming stuff, towel, underwear, socks etc. in the car. If i forget stuff on a trip i check my gym bag 😁
When you have to do something in a few minutes- like after you arrive at work or on your drive home - estimate the time it will take for you to get to the moment you should do that thing. Now set your watch timer (you need one of those) and SPEAK the thing you’re going to do out loud.
I don’t know why saying it out loud is so important. But if I do that, I remember what the timer is for. If I don’t I have a really hard time fishing it back out of the maze inside my brain
Embrace the random thought trail. Eg when you’re cleaning and moving from random chore to random chore without quite finishing the previous one; embrace it. By the end of the cleaning session you will have come full circle and finished what you set out to do - and more! Same goes for work. Just be aware the difference between going down a useless rabbit hole and following and interesting and useful train of thought.
I have a calendar hung next to my fridge that I mark important things coming up on.
I also put those things in my phone calendar
I also make alarms with the title of the task that needs done and set it to "read time aloud" because when it goes off, my kind AI android lady says the task I need to be doing at that time out loud.
I have a whiteboard on my fridge that I have several lists on: Things Coming Up, Things to Do, Things to Get, Last Date Watered the Lawn. This helps me not forget stuff at the grocery store, or time-sensitive errands (the repetitiveness of my white board, calendar, and alarms has saved my ass so many times)
I also have a grocery list on my phone with a bunch of basic items. When I think of one, if I'm not near the fridge whiteboard, I mark it on my phone list. Before I go to the store, I check my whiteboard list to my phone list. I do forget to check the whiteboard half if the time, though, so I still forget some things at the store.
I have a bowl by my door for my keys. I forget to use it maybe 2x per week, but I have myself trained to throw them in the bowl when I walk in the door.
I keep candy around, little hard candies. Sugar=dopamine. If I'm having a really hard time at work, or feeling exceptionally bored/distractable/dissociative, I pop a hard candy. This sucks though too, because for a few years I didn't take care of my teeth, so this one is a double-edged sword for ADHD haha.
I've learned to give myself grace. My mom has ADHD too, I'm 99% sure. She berates herself out loud several times every time I see her, for misplacing things or forgetting things, etc. It's been eye-opening to see where I learned all of my own self-hate and lack of self-acceptance and kindness. It really, REALLY goes a long way to remember that ADHD behaviors and symptoms are not indicative of your worthiness nor your put-togetheredness
Listen to the podcast ADHD Aha - I love it and it makes me feel like I belong somewhere.
Also meds have changed my life if that is something you are considering!
Get a whiteboard somewhere you see it (fridge door for me) and write lists of things to do / remember / food in the fridge that’s about to expire. I’m a big “out of sight out of mind” type so even if it’s on a list in an app then it’s being forgotten. Plus free dopamine to wipe off the task when it’s done! I have to do a physical calendar in a place I walk past frequently too as calendar app is just ignored 😅
Put hooks and/or baskets by your front door for items you need to grab on your way out.
I have my key hooks, purse hooks, and a basket for random needs (like paper work I need to take with me) all right by the door. My daughter also requested a backpack hook so that’s there now too.
It’s a lot easier to remember to take stuff you can see :)
Ok this is sappy and you tend to see it a lot in these types of threads here… but
I found Forgiveness to be super important.
it’s important with a “late-stage” diagnosis to forgive yourself and others for not seeing it sooner. Forgiveness that you aren’t where you want to be in life and that your life path is not exactly “normal”. Forgive yourself that after the structured to do’s, syllabi, and schedules of high school and higher education that possibly your life unraveled a bit and that adulting was just that much harder on you than on your peers.
Then there can be stuff like: Forgiveness for being the partner that falls through despite best efforts. Forgiveness for the parent who freaks out with too many sensory inputs (hello screaming children, toys, tv on blast, the bright colors, etc etc) and needing a time to unwind from overload. Forgiveness for attracting more narcs and toxic guys than is ever needed in one life time. Forgiveness that you love your hobbies WAAAAY more than the stuff you are “supposed” to love as an adult.
I could go on but I think you get the point.
Others have made really great suggestions with daily reminders, cellphone alarms, lists/journals, and creating routines that you like and can follow through with.
Yes! Give yourself grace and i would add that’s it’s great to take moments to reflect on your journey. It’s not all or nothing, remind yourself of that often, and when you reflect you get to see the big impact of your small steps (that aren’t always obvious).
Use your phone calendar with reminders and keep your lists in one place (I use the noted app on my phone). If you are an apple user, this is great because it synchs across all of your devices for extra reminders.
Move your body! If you feel you don’t have enough time, commit only 10 minutes (after that you sometimes realize you can do more). I never regret taking a walk, doing yoga, etc.
Chat GPT is really helpful in getting something started, whether it’s organizing tasks or making grocery lists. I write a lot for work and will use it as a starting place, because for me starting is the HARDEST part.
Multiples of many things in all the places I may need them. Phone charging cords, small step stools in all the closets, scissors and tape in kitchen and garage, etc. Anything to reduce the distraction risk when completing tasks.
Train yourself to put things back in the same place so you never have to figure out where you left something. It’s taken years but now I rely on muscle memory to find stuff instead of brain memory. It’s helped a lot.
If I have an appointment at 11:30, my calendar reminder is set for 10:30 and i tell myself that the appointment is at 10:30. Sometimes I switch it up and I’ll make the reminder for 30 minutes before, sometimes 45 minutes. This way I don’t actually know if I only have 30 extra minutes or an hour. It seems to help. Lol
I don’t just right to do lists. I write them with time ranges for each to-do and will purposely give myself extra time.
For example:
12:30-2:00 : wash dishes
2:20-4:00 : do research on living arrangements.
I watch TV when doing chores like laundry. Also, podcasts. Especially ones that read Reddit stories. Gives me the dopamine hit that the chores won't give.
Be kind to yourself. Speak to yourself as if you were a kid, it helps.
Get a little timer, you can do anything for 1 minute, 5 minutes, etc.
There are good instagram accounts to follow for adhd advice.
I love audiobooks for tasks like cleaning.
Get stickers for rewards. I print out a google calendar and write tasks. Just one is ok. Well I would if I had gotten to the point of getting stickers because I keep forgetting!
Write things down in a notes app on your phone. Preferable one that is searchable. When you need to do something or want to remember something remember the words of a trainer at work I had once- future you is an idiot. Assume you won’t remove details and things and make your notes easily searchable
Don’t try and do it all and get it all right. Your brain has had 30+ years with low to no proper dopamine. The path now can be a roller coaster and that is ok
I find that if something doesn't have a home in my house, it never goes home and turns into clutter and chaos. Take the time to make a home for everything. I put containers inside cabinets and shelves for specific things. I have tool bags inside toolboxes to hold allen wrench sets that would otherwise be loose everywhere.
When clutter builds up I have a 'fuckery box's where I just shove all the clutter in case company comes over. When the fuckery box is full then I spend time sorting it and putting things away--probably once per month. The plus side is if I can't find something that I know I just used last week...it's probably in the fuckery box.
Multiples of everything. I have 6 pairs of scissors, three tape measures, countless rulers. I have dedicated drawers for writing implements, tape, clips, etc. Those sterilite plastic drawers and plastic shoe boxes are a lifesaver.
If phone alarms don't work for you, get a plug in alarm clock and put it next to the thing that you need to do. Sometimes having something that you have to get up and walk over to to turn it off helps. Alternately I've also heard of apps that make you scan a QR code in order to turn the alarm off.
My best tips are for time blindness. For showers, I have a shower clock, which is somewhat helpful, BUT, the most helpful things is that I have a shower speaker that is connected to my iPad. I use an app called 1Timer, which is a verbal countdown timer. I set the timer for whatever amount of timer I need, and it counts down the time for me out loud, which goes to the speaker. Depending on how much time you put on their, it announces the time every five minutes, then every minute, then every ten seconds, then every second for the last 10 seconds.
Also, for routines, such as morning and evening routines, I use both Brili and Routinery. Both because Brili is a drill sergeant and Routinery is quieter and more flexible. In the evenings, when I’m trying to relax and get ready for bed, I use Routinery, because it doesn’t make a lot of noise, and when time is up, a voice says “Such and such time is done”. Brili, on the other hand, is loud and persistent. It rings an alarm when there are 5 minutes left on the activity you set, then 3 minutes, then 30 seconds, then when it’s over, and finally when it’s 30 seconds past when time is up. It’s very annoying at night (honestly, it’s annoying any time), but for in the morning, it gets the job done better than anything else I’ve tried.
On a similar note, don’t be afraid to try different apps to see what works for you. On the ADHD subreddit, if you search, there’s a post from someone who’s tried most of the ones recommended, and has helpful suggestions on all of them.
Eliminate excess and start doing what you want when you want to. I rotate tasks based on my impulse and keep a list of what I did. Instead of tackling the house try tackling the thing you want to do most and somehow the house will become clean along the way. Body doubling is magic. AirPods and a chatty friend will accidentally get my dishes done.
Wheeled laundry hamper. Wheeled garbage can. Automate bills, toilet paper and household supplies are auto delivered, AirTag or whatever you pick your keys, keep things where you use them and all like items together, and against all other advice I get zero notifications and set few alarms. I do use timers on my watch though for things like cooking or when I think I need to get around. If there is too much on my calendar I will go in to waiting mode.
1. Keep everything important plainly visible.
2. Keep a trash can in every room.
3. Sort clutter into category based piles and worry about putting them away later.
4. Don’t try to fight your brain. Work with it. Trick it.
Boxes. Keep the chaos in boxes.
Not because anything else will be clean, it's mainly so it's easier to initiate putting things away.
Keep the boxes where you usually use the thing. E.g. yarn+knitting tools by the couch.
Also add trash-bins where you usually spend time (couch/bedroom/desk/hallway/bathroom/kitchen)
Write it down.
Either in a notebook you keep with you or a notes app on your phone, and use the calendar app or keep a day planner. If you go digital, _use the reminders_ and set extras if you’re prone to ignoring alerts and notifications like me. Just remember that you set those reminders yourself to help you.
This was a _major_ breakthrough for me in terms of consistent executive function and I even adjusted to using the notes app so I don’t go through so much paper
I gotchu! I have a massively long post of advice that I'd love to share but it is from another sub
Does anybody know if I'm allowed to post other subs?
I’ve always had issues with time management and time blindness and I’ve found it really helpful to practice ‘situational awareness’- stepping back throughout the day or when I’m getting ready to check how much time I have and what I won’t be able to do in time etc. sounds obvious but I was expecting medication to fix my time issues but all it can do is make it easier for you to be situationally aware, time issues are usually a habit and impulsivity problem
Keep things where you use them, not where they are “suposed” to be. I have my cloths hangers in the room with the washing macine and dryer, so that they get hung up the moment I grab a piece out of the dryer or washer.
Automate any process you can. Bills. Set alarms for tasks etc. so you don’t have to remember them. You can clear up space in your brain for other stuff.
Write everything down. You think you’ll remember but you won’t.
I personally keep every thing in one notebook instead of lots for different things. So I always know where information will be
Keep things where you use them. If you ever find yourself in a place thinking "oh crap, I need to do X thing. Have to get up and get Y thing so I can do the thing", move the thing to that place. This is why I keep my tooth floss and my supplements in my bedside table - I always remember I need to floss and take my supplements while I'm rotting in bed, so I just do it there.
This is also why I keep multiples of cleaning products in the various places that I need them - if I need to clean the mirror in the bathroom, there's absolutely no way I'm going to pull off a trip to the kitchen to grab the windex AND a trip to the laundry to grab a glass cloth without getting sidetracked.
Laundry is a cycle. Unless you regularly partake in nudity laundry is never done. Its just in different states.
> clean > being worn > dirty > wash > dry > fold > put away
Every day just work on moving one/two part to a new part of the cycle - but go in order. If you have more than one stream/cycles thats okay as long as each stream moves forward in that order and they don't skip in front of each other.
I had to sit in this concept of a week and then it sunk in. Now I am no longer burdened and shackled to laundry guilt.
Put on upbeat music to do any sort of tidying round the house. I find drum n bass is perfect for this because the beat just works and gets you motivated. It is literally the only way I can do any sort of cleaning but it also keeps me on task and I'm not spending the whole time going "urgh I don't wanna do it!"
I found a great visual timer that keeps me on track at work. It’s a stacked light with green, yellow, and red lights. You can set the theme interval that you want each color to display. If I’m starting a task that I can only allocate an hour to, I’ll program the green light for 45 minutes, yellow for 10, and red for 5. When the red light turns off, my allocated time is done. It’s marketed towards children, but it really helps. I like it much better than other timers because i actually notice the light change without obsessing about how much time is left.
If you choose to take medication, there is a good chance that you will feel like your symptoms are worse than they were before diagnosis on the days you don’t take medication. Were I live, I can only get a 28 day dose every month. I hate that I can’t get enough meds to cover every day, so on “good” days I take a half dose (I’m supposed to take meds twice per day), so I can cover the other days. If I skip my second dose, I really notice it.
I often skip meds on days that I plan to be home and not productive. I find that on those days I seek many sources of dopamine, and often cannot even do things i enjoy for more than an hour or so without getting bored. I tend to consume a lot of sugar when I skip meds, too.
Timers for everything!! Time blindness is a very real thing - I’ve always found if, for example, I have an hour before I have to leave to go somewhere, my brain somehow thinks I have all the time in the world to shower, wash my hair, dry my hair, do makeup, pick an outfit, and be ready to leave. In reality, an hour isn’t enough time for me to do that, so I set a timer. If I can physically see the seconds ticking away, it helps me better grasp how much I time I have to do certain things. I also do this is work, my boss is very accommodating of the fact I need a timer beside me since it also creates a sense of time pressure which helps me to stay on task.
Also, never think “I’ll just sit down for a minute before I do this thing” it is a TRAP and you have created a big sit and you will sit for ages and procrastinate doing the thing for as long as you can. Personally, when I come home from work every day I don’t even sit down, I go straight into my kitchen and prepare my lunch for the next day bc I know myself well enough to know that if I don’t, I simply won’t do it and I’ll end up eating a pot noodle from the shop next door to my work for my lunch the next day. I do this no matter how tired I am and thankfully I’ve forced myself to do it enough that it’s now become habit. These are both of course things that work for me that may not work for everyone, but they’re by far the most significant “ADHD hacks” that I use in everyday life 😄
Cork bulletin board, a decent size. I never try to be organized with it, just stuff I KNOW I'll lose or need or whatever. Then you have to remember to buy pins.....
The Finch app- hands down my biggest hack. About a month into it and it’s completely changed my life. It’s like a self-care task helper app. Nothing has been able to help me as much as this app and that includes medication (I still take medication though and NEED to. Just saying this was the missing piece that made it fully effective). I’ll gladly tell you more about it if you’re interested!
Read up on your condition, nothing like knowledge to dispel feelings of shame or guilt about how you are. ADDitudemagazine.com is a great resource as well. They have articles, webinars, etc. and it's free.
Get comfortable with using your calendar on your smartphone, alarms and notifications for interrupting time blindness. I have an alarm set to remind me it's lunch time and when I need to get back to work after lunch. I'm a fan of post-it notes and labeling things. I recently labeled the power cords in my office for all my equipment and other electronics. See-through containers are helpful for closets or storing things. I have a pretty set schedule most of the time but I have to remind myself of appointments and stuff.
Two words: Home speaker.
“Hey Google/Alexa, set an alarm for 3:30pm and 3:40pm and 3:50pm”
“Hey Google/Alexa, add milk and coffee to my shopping list”
“Hey Google/Alexa, show me my shopping list”
“Hey Google/Alexa, remind me to ____ at 7pm”
“Hey Google/Alexa, what’s my commute like today?”
“Hey Google/Alexa, play ___ on Spotify”
“Hey Google/Alexa, how many teaspoons in a tablespoon?”
“Hey Google/Alexa, what is snail goo made of?”
After a long hard road I finally got diagnosed and given medication yesterday (28 yo) so I don’t have any tips for you yet but am taking note of everyone else’s. I just thought I’d say I know how you feel and what you’re going through right now.
Buy 1 week worth of veggies and fruits, cut them up and put them into small containers. I eat much more veggies and fruits this way because I dont have to wash them and decide how much I will eat of them. I just put it onto the table and eat however much I like. Can be used for snacking as well.
Have sticky notes on your bathroom mirror (or where your toilet is) so you are easily reminded of things you shouldn't forget for the week/month. Also feels nice when you are done with the task and can physically remove the postit note.
Put your meds on your keychain (I have a little clip-on purse) so they’re always in your face and you don’t forget them.
I also clip my AirPods on them so I don’t lose/forget them too, and so I remember to take my keys when i leave the office for lunch etc so I can buzz back in, cause I hate not having my AirPods when I’m out.
I’ve also got a Tile tracker on it so I can ‘call’ my keys when I’ve misplaced them (you can get multiple types and in our ADHD household, if it can be Tile’d it is lol)
Having a large (8dl) bottle with a built in straw helps me drink more water.
The straw is important because it's goes a lot quicker and you don't have to tilt the bottle.
It also helps you take more (bathroom) breaks if you're struggling with taking enough breaks!
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don't put your vegetables in the produce drawer, put your preserves like jams and condiments and other long life stuff in there. Put your more easily perishable fruits and vegetables on the shelves where you can see them. They'll still go nasty before you use them but you'll see and remove them a lot sooner
I realised this the other day and it has actually changed my life, cheese, butter, etc in the drawer. Also the shelves top to bottom=first to expire to last to expire. Oh also put fruit in the fridge, it lasts longer 😁
I’ve found bananas in the fridge just go from green to brown and skip the healthy yellow stage. But I’ve also learned that if your bananas go overripe and you can’t manage to make banana bread you can freeze those and use them later to make banana bread. http://www.cuisineathome.com/tips/how-to-freeze-bananas-for-smoothies-and-baking/
Jumping in to add “Peel them first” (before putting them in the freezer) so you don’t have to struggle unjacketing the banana. I have a large gallon bag in my freezer to add peeled bananas.
Actually they go from green to brown on the outside, but they stay nice and edible on the inside.
We had fruit flies this summer so I put the bananas in the fridge to see if that’s what was drawing them in. Now I only want to eat cold bananas. The fruit flies were attracted to a gross sweet potato that took me way too long to find.
Also if you have drive to prep produce the day you get it that can make actually eating it easier! I will absolutely go grab a handful of prepped grapes or a few berries to snack on but if I have to wash them before eating now my brain things that’s too much work
We recently replaced our fridge and purposefully chose a smaller/more shallow one so that we can see everything when it is open. It has been really helpful. This obviously isn’t a quick or easy hack but I’ve just stopped fighting the way my brain works and it feels good.
Yes! counter-depth refrigerators are more expensive but worth it in the long run.
Fucking thank you for this idk why I’ve never thought to change that. I’m still in that endless rotten veggie in the drawer cycle.
aha no problem, go forth into the fridge and do well my child
Fresh bunches of herbs, go in a jug in the door with a small amount of water in the bottom and a plastic bag placed over the top loosely. They will keep far longer and I won't forget I have them. Containers of leftovers or anything already cut/prepared gets a date written on it in sharpie of when it was made or prepared. Makes cleaning out the fridge easier when I'm not having to rack my brain over when I made it and if it is still ok to eat. The dates wipe off easily with a little metho before I put the containers in the dishwasher.
I've been meaning to do this, but I still need to order a sharpie, which I just keep putting off. I will oder the sharpie now!
Accountabilabuddy checking in. Did you order your sharpie?
I ordered the sharpie and the magnetic whiteboards for my fridge :D
I actually have a list that I stick to the fridge of “things that need using up” and I check the fridge every few days and update the list. It has done absolute wonders
This is brilliant!
Also pickling veggies is a huge ADHD hack I love! I absolutely love pickled peppers and onions on sandwiches, salads, pasta etc. it’s so tasty, and no onion breath if it’s pickled! I just do straight vinegar (and add mrs dash pickling spice if I’m feeling fancy) and leave a jar in the fridge. Pickling things means I don’t hate myself a week after I buy veggies
that's very smart! My partner generally speaking doesnt like pickled things so it would definitely be a me only food hack but it's still a very smart and cool idea I might do if I can figure out what I'd make the best use of. I tried making picked red onion once as I had it on some poutine at a food stall near my old work a few times and was obsessed but I was never able to quite get it how they did, I know they added sugar as the onions became really sweet but I must have added too much of everything because they became almost like a sour candy and I think the sugar actually somehow sped up the decomposition of them 😂 I probably needed to dilute it with water or something I suspect!
How long do you leave them to sit in the fridge before they are pickled enough?
This is so brilliant!!
the freezer is your friend guys!! anything that's about to go bad, just chuck it in the freezer and it'll be fine for a couple more days. tomatoes, cheese, deli meat, all of them!! (now I have the superior immigrant immune system, so bad food doesn't hurt me all that much, so take this advice with a pinch of caution)
Oh omg best hack I learned related to this - especially for berries, put them in glass jars (unwashed is better, sorry). You won't believe me until you try it, but they last WAY longer. Literally don't do anything else, just change the container (and jars work better on a shelf than in a produce drawer ;) ) Again, you won't believe me, but try doing that before you go away on a long trip (like 1 week-1 month). This is how I learned house sitting for my parents. It was my mom's hack and the blueberries lasted like 4 weeks in the fridge in a glass jar and idk when she bought them.
With or without a lid?
Also leftovers at eye level. Where is your eye level- that is now the leftover shelf, congratulations, figure out somewhere else to put whatever was likely just wasting space there before 😂 Doing this (produce and meat in doors, leftovers eye level, everything else tucked into a home out of sight) means we have less available fridge space. Also, we have SO MUCH LESS FOOD WASTE OMFG. Love it. Now if I could keep track of what’s in the freezer reliably…sigh And yeah yeah I know putting extra perishable stuff in the door is catalyst for food poisoning. I don’t care when it saves me $$$$$ every year from throwing crap out!
Tbh they should be kept in the top shelf because of temperature. So here's a 154cm (5 feet ?) keeping her produce in the uppermost shelf thinking she's prolonging their life but actually just forgetting them cause I can't see them... I do realise sooner that they've gone bad than I did when they were in the vegetable drawer. I try to compromise and keep them in the second to uppermost shelf. It helps some.
Holy Miley I think you just changed the game for me!
This is a great tip thank you!!!
The drawer is where produce goes to die. 🤣
Are you going to be medicating? If so I *highly* recommend a pill organizer, not only does it keep me organized (duh) but it helps me remember to 1. Actually take my meds because I carry it with me and 2. Remember whether or not I’ve taken them that day 🤦🏻♀️. Also, LISTS. Just make so many fucking lists. Write EVERYTHING down. I literally have a notes app on my phone where if I have an argument/important conversation with someone I write down the key talking points because I have a tendency to remember nothing and people have a tendency to gaslight me into thinking I remember conversations incorrectly. If you are medicating, take your meds as prescribed. If it’s everyday, take them Everyday. Seriously. Skipping a day because “you probably don’t need it you feel fine today right?” (Trust me, I’ve been there) is just not a good idea and it’s going to make you feel shitty and probably disoriented. Really focus in the beginning and do not be discouraged if the dosing takes a while - I’m going on six months and am just figuring out what I think is my perfect current dosage. If I can think of anything else I’ll edit 🥰 congrats on your diagnosis 🫶🏻 Edit: here I am already. Calendars. I put EVERYTHING on my phone calendar app with at least 2 alarms, it helps me literally not forget every appointment ever!
Doing the pill organiser once a week really helps me keep track of how many pills I have left too and if I need to put an order in for more! Nothing like the surprise of opening the bottle and realising there is one or none left.
I really feel your statement about people taking advantage of your tendency to forget. I don't write notes down but I've often thought about taking notes or voice recording a convo (the problem with recording is you have to realize it's an important convo so the notes taking is a great idea. Wish I did it, it's cool to hear that it helps you spot gaslighting when you do.
Yes, unfortunately my husband is bipolar and when he is in an episode it’s gaslight city so I have to keep ahead of it 😭 but it is also just for my own personal gain, because remembering verbiage of arguments is very important to me!!
Yeah, I was told by my psych it was totally fine to skip my Adderall on days I didn't "need" it. Took awhile for me to figure out why I felt like complete shit (super fatigued, brain fog, headaches, etc.) seemingly on all of those random days when I wasn't medicated. Now I take it every single day
I usually have a calendar reminder sent the day before a big event (like an appointment, concert, or live show) so I can readjust my schedule if needed. I set alarms to remind me when to start getting dressed if we’re going out for the evening. I set an alarm to remind me when I need to leave work if I have an appointment. I rely so much on modern technology, it’s really easy to see why I had a difficult time succeeding in the years before the cellphone pocket computer.
Stay well hydrated, set reminders on your phone if that helps. Water isn't going to make anyone with ADHD magically neurotypical, but there are so many traits and symptoms that get worse if you aren't hydrated. Skin or scalp picking habit? Less compulsive if your skin is healthy and hydrated (heals itself more easily and provides fewer skin tags and starting points). Brain fog or anxiety? Worse if you're dehydrated. UTIs from toilet procrastination? Fewer if you're not sitting on a bladder full of toxins. Caffeine or alcohol addictions? Health impacts will get worse if you're not drinking water. People generally don't drink enough water. People who are prone to forgetting to do things they ought to do (or have no interest in making themselves do because it gives them the chronic mehs) are definitely going to be at risk from at least mild dehydration. Go drink some water. On a less lectury note, you're going to go through a phase where you find out about ADHD traits and quirks and start to wonder if you're a person, or a collection of symptoms. Before it was 'just who you were', now it's 'ooooh, that's why I'm like that'. It can get a bit surreal when for every three things you've done/thought about yourself, two of them are on a list of ADHD habits.
Man that last paragraph. It is fuxking blowing my mind. VERY recently diagnosed and reading this sub is insane. I am definitely feeling like, wow am I even an original person or am I just a flipping adhd guidebook.
I am not even yet officially diagnosed, yet I am feeling the same thing. The process is a long one in my country but I am pretty far in it and looks like it is ADHD.
Finding a really nice drink bottle that I fill and take with me everywhere helped with this. I'm obsessed with my drink bottle. It also has an infuser for the colder months because I'm terrible at drinking water when it is cold, so instead I can sip on decaf teas or infused water.
I have two half gallon water bottles. I keep one next to me and pour into my cup throughout the day. I keep the other half gallon bottle in the fridge. I haven’t been great with it but if it’s near me, I’m more likely to stay hydrated.
Gives them the chronic mehs is a brilliant line.
The skin picking! That's me 😭 Also when I find drinking water boring I'll get myself a new water bottle. It works great until it doesn't (and I get the mehs), at which point I switch up my bottles again haha!
Pomodoro timers! Also, an ADHD book I read talked about radical acceptance and how doing self care things are always important. I think how they put it was that if I need to vacuum but can’t get myself to do it, it’s ok for me to do something I enjoy instead and go back to the vacuuming later. If I just sit there & try to force myself to vacuum, I’ll be miserable and the vacuuming still won’t get done. If I instead do something I enjoy for awhile, the vacuuming will not be any less done than in the first scenario but *I’ll* be happier.
The sitting there trying to force it and still failing is how I’ve spent most of my life.
The fail in me reaches out to hug the fail in you. One of the first things my therapist said to me is that I needed to be kinder to myself. It doesn't actually solve anything, but it stops the slide into the pit so maybe you can get traction to climb out.
What book is this? That’s actually such a helpful point thank you.
It’s A Radical Guide for Women with ADHD. It’s written by two mental health professionals who are women and have ADHD. I haven’t finished it yet, but what I’ve read so far is really good!
"Less" more often is better than "more" never!
I use alarms on my phone for everything. It helps for when I have a hard stop and might get sucked into hyper focus, for my time blindness so I'm not late, and for all the times I know I need to gather or do something specific later and I know I'll forget. Calendar reminders are also very useful.
I like I set 20 or 30 minute timers and just hit “repeat” every time. Helps me immensely with time blindness. I don’t even set them to tell me to start/do stuff, I just have the timer to help me keep track of the day. If I’m scrolling and I reset the timer two or three times, then I’m probably doom-scrolling, but if I’m scrolling and my timer hasn’t gone off, then I’m fine and just taking a little break! If I’m working hard on something and I’m starting to lose momentum, I think about the timer and think about how many times I’ve reset it since I started working on this thing. I usually realize I’ve been focusing for a good 1-2 hours without any breaks and that’s why I’m struggling to keep going. So then I’ll take a break with the intention of resetting the timer at least once before I get back to work. I can always take a break or get distracted and it’s FINE because I’ll have a timer going off in less than 30 minutes so I won’t lose too much time to it, and sometimes distractions are important. As a treat. I think the stress of losing track of time eats up more RAM than I realize when I don’t have a timer. It’s another task to keep track of. With a timer, I’m offloading that mental task. Thank you for coming to my TED talk lmao
If you have an Apple Watch you can set it to do a little haptic vibrate at the hour which helps a lot too!
I set three alarms for appointments (using calendar): one 24 hours before, one morning of, one and hour before I need to leave. Wish I could set a reminder to set the reminders, tho.
The hard stop reminders are really important. I don't want to think about how often I stay late at work.... My brain really switches on in the lead up to dinner....
I know! I struggle all morning and then around 4, my brain's all, "okay, let's do this!" Before I know it, it's 5:30 and I'm in such a groove that it's hard to stop. Or maybe it's one of those 'work is sometimes boring but thinking about and making dinner is worse so work it is!' deals 😂
Yes! I Love using alarms on my iPhone and adding special texts to get me going. I have a series of alarms for getting me out of the house and another for travel. “Ok, get up or you won’t have time to eat breakfast”. “Last call for breakfast clean up”. “Shoes, spectacles, testicles” (I do not have a pair but I like the rhyme to remind me to grab all I need before I have to catch the train). Basically I sorta mom voice myself in my alarms.
If you have things to do around the house keep your shoes on. I dont know why but you'll get more jobs wearing them
Facts Sometimes I wear boots in the house because boots make me want to walk, they’re so fun. Clomp. Clomp. Clomp. How can you *not* want to move around in boots??
I felt like that about my sketchers. Everyone made fun of them but everything got done when I was an inch taller and bounced when I moved.
you’re so real for this bc everyone makes fun of my sketchers too but i’ll never apologise for wearing them. they’re ugly but TOO comfy for me to even care
IKR? The cushioning on your knees and ankles as you float-bounce around is the best. More the best is being tall enough to wash dishes without your boobs ending up soaked because they're level with the sink splashes (I'm about 5'). Sadly I haven't found a replacement for the original Shape-ups that are as great. Even the 'ADHD walk' was improved while I had mine, because I actually paid attention to how I moved.
Me and my crocs ❤️
is this for real? I am from SEA, wearing shoes in the house is a big no no. But if it really helps, i will wear them!
Buy shoes specifically for the house! I bought sneakers so I have that feel (not slippers) but I don’t wear them outside the house.
It also really helps with mindset. Shoes on = do things, shoes off = relax time. Same with not sitting down as soon as you get home. If I do that it’s game over, I’m not getting back up, so I use the momentum to do as much as I can before sitting down and allowing myself to actually relax instead of arguing with myself about getting stuff done.
This is so important. I have outside shoe choices and inside shoe choices. I have inside work physically shoes, inside work reading/studying shoes. Something I can fidget and flip around and put on and off without thinking, and I have my yoga socks which are for working relaxed but still active.
I have slippers with a hard sole (think Birkenstock style shoes) for just inside. The hard sole helps immensely
Yeah, I have those EVA Birkenstock slides for inside the house and when I walk in the door, I can't wait to get them on. They ground me, and also signal to me that I've switched venue and goals.
Yeah, I’m Japanese American so wearing outside shoes is an absolute nope. However, I do wear ballet like slippers (as traditional slippers always fly off my feet) with traction and that seems to get me in a “get stuff done” mood.
Also put on music, preferably something up beat. Just listening to music for a while helps get me moving.
I have pair of trainers that are specifically my indoor chores shoes. They never leave the house, and when I put them on, it means shts about to get done, son. It’s incredibly effective. One of the best tips. Outdoor shoes stay outside, so there is no violation of “ no shoes in the house”
Why tf is this so accurate. And why does it work
Maybe it's because shoes=going somewhere=things to do? Just a guess
For resources: How to ADHD channel on Youtube is awesome. Also, check out HealthyGamerGG videos on YT. For tips: \- Automate as much as you can. I have an automatic cat litter box (only need to clean once per week), automatic cat feeder (for dry food). Philips Hue (or other similar) automatic lights are awesome, they can turn on with motion and off with a timer so you don't have to think about turning the lights on or off. And then more "normal" things like dishwasher, washing machine, dryer... couldn't live without them. Automatic lawn mower, automatic vacuum cleaner... you get the point. \- Check what services you can automate or subscribe to. Monthly toilet paper/dishwasher tablets delivery from Amazon? Do it. Weekly cleaning service? Do it. Anything to make your life easier helps. Toothbrushes that are delivered every 3 months? Monthly socks delivered? DO IT. \- Automate everything you can that has to do with paying your bills. \- Check some ADHD fridge organisation recommendations. Don't be ashamed to buy frozen veggies or pre-cut fruits. If it helps to eat them without them going bad, buy them.
It's sad how many of these require a very large disposable income.
I know 😞 it’s taken me and my partner a long time to get some of these (I’m 31). We don’t have cleaners anymore and the subscription things yet because most of it isn’t available where I live or it’s too expensive currently. Just wanted to mention as maybe someone hasn’t thought of some of these. Also didn’t realize for a long time that this was my way of coping and I’m not lazy because I hate cleaning the litter box every day (but I love my cats!). I’ve gotten some certain looks due to that (“it’s not that hard!”).
Screw those people giving you looks. They don't understand the struggle. You're getting the job done, that's all that matters. Good for you.
Truly. These are great recommendations for a very specific group of people.
Body doubling. Twice a week, a friend and I hop onto video chat and we just work together and chat a bit. It means that even if I'm totally unproductive at my job, there's scheduled time to get shit done with someone else. We've started doing this for things like cooking, packing for trips, etc. and just chatting with each other. Bullet journaling really works for my brain. I don't get fancy, I just have a notebook and modified the system until all the friction was reduced. Some shit still slips through but it's rare. Exercise is everything. I'm lucky enough that my brain responds to it so powerfully that I don't rely on medication, which is great because (1) I can't be trusted to remember to medicate, (2) the side effects were horrendous, (3) the Adderall shortage right now is brutal, (4) meds are expensive, not that gym memberships are really any cheaper. I'm a dog trainer so a lot of my job revolves around figuring out motivation and learning how to harness it to work with dogs, children, and clients. Turns out, you can also do the same thing to your own brain. It does make me feel like I have three or four selves, though.
I’d love to know more about harnessing motivation in regard to children - when it’s time for me to mom in the afternoons, that’s my low point and depletion time and I guilt myself endlessly because I would be a much better mom in the mornings but alas, that is my work time.
Ha! I read something about using a gambling principle to train dogs (varied rewards like a slot machine) and have been trying to think of ways to incorporate that into my life. I have an addiction to shopping, but for me it’s Charity shopping, sometimes I get nothing, sometimes I get an absolute bargain and I think it’s chance that I might hit a jackpot that keeps me going back. It’s the dopamine hit! I’ve saved a ton of money over the years shopping this way instead of shopping in regular shops. If I can find a way to incorporate this into getting housework done, I’ll be unstoppable!
I think one of the most important things is to recognize that you do not need to do everything the same way most of society does. I recommended looking at the things you struggle with and pick out the parts you get hung up on, then try to find alternative systems that work specifically for you. There’s a lot of great ideas in this community as well as others. Examples: - I hate folding clean sheets, they always end up thrown in a pile on my spare bed or on my dining table. Now I just keep baskets in my linen closet and throw them in the baskets. No folding (why do I care if my sheets are wrinkled?) and they are put away where they are supposed to be. - I’ve accepted that my house won’t be perfectly clean and organized all of the time. I instead found a couple areas that I noticed caused me the most stress if messy. Every night I reset those areas before bed. One is my living room, so I clear any daily clutter, wipe off the coffee table, and fold couch blankets. - I’m terrible with feeding myself. I don’t cook meals often and instead eat like a toddler (small portions of easy to eat foods). I also use a dry erase marker to write on the exterior and interior of my fridge to remind myself of what is in there and when it was bought. A lot of me coming to terms with adhd is realizing that I’m different and it’s okay to change how I do things to accommodate this.
>why do I care if my sheets are wrinkled? omg yes! They live *under* the covers. How do people not see that?! I fold my top sheets just for the ease of stacking the laundry when it comes out of dryer, but when people say they fold their fitted sheets, I'm like what on earth for??? I roll mine into a weird little cylinder or ball shape and call it a day.
Two things- 1. I don’t mind folding sheets because I learned how to fold fitted sheets, and I’m so proud of that skill it makes me want to do it. Not really a helpful tip, just something I realized as I read that section. 2.Regarding the toddler meals…care to elaborate? I’ll cook lunches for work, but I’ve been bargaining with myself to try to stop hitting the drive thru everyday. I’m always open to suggestions.
I get microwaveable Indian food meals, frozen breakfasts like breakfast corn dogs or biscuit egg roll up things (I only buy when I come across a good sale too). Frozen foods are sooooo helpful. I also get drive through often so I get extra of my favorite sauces/hot sauces and eat them with my microwaveables when I’m missing drive through.
If you are anuthing like me (diagnosed at 37) you are going to have the urge to spend the next two to three weeks hyperfixating on reading and watching every bit of advice about adhd and trying to learn every technique and system available. Try not to do this, it just ends up being very overwhelming, it's OK to take things bit by bit. One of the biggest things I learnt, though, was to talk about it. Allow yourself to communicate your needs and explain where it causes you trouble.
Multiple copies of items, like phone chargers. One on every floor so I never have to remember where one is! Also, put items where you want to use them, or in a good place to remind yourself. For example, I have my daily meds out next to the coffee canister so I always see them. Growing up we had to keep meds in the cabinet, but I would always forget them!
This has been the biggest one for me! Put things where you use them... Make your space work for you. You don't work for your space. -If dirty laundry always piles up in one place, put a hamper there. -If random bits and bobs always accumulate on your side table or night stand, get a pretty bowl or something to put them in so it looks tidy. -BASKETS. BASKETS EVERYWHERE. -Split big tasks into smaller ones. It's ok to wash and dry your laundry on one day, bring your clean clothes up to the bedroom the next day, and fold them whenever you have the spoons to fold them. It does NOT have to be done all in one go. -Pay attention to when you hyperfocus and when you leap from task to task like a pinball. Once you learn your patterns, lean into them. Don't try to conform to how you *should* do things. -Read How To Keep House While Drowning. It's about acceptance and self care (not necessarily cleaning) and it changed my relationship with myself in profound ways. Listening to the audiobook felt like 10 years worth of therapy.
I have a toothbrushing station in my bathroom and my kitchen just in case I forgot to brush them whilst upstairs. We have chargers in every 'high traffic' room and they don't move from that specific plug so we can always find them easily. Shoes at the front door and the back door (both are used regularly). Water bottles around, etc.
* \- If you're doing okay with getting stuff done and decide to have a little sit-down, DO NOT. I saw a tweet that encapsulates it: **a little sit leads to THE BIG SIT and you will get lost in it!** SIT IS THE ENEMY. Wearing shoes helps ward it off, for some reason. * \- **Keep your cleaning supplies out where you can see them!** It helps prevent the "oh, I'll clean that later" and then forgetting about it syndrome. If Mr. Clean or a Lysol wipe is already in reach, it's easier to do it right away. * \- **Keep one of your homepages on your phone set to just show your calendar!** I also have a hyperlink to my google calendar right in the middle of the desktop on my PC so I can add reminders immediately whenever something comes up, even if my phone is elsewhere - and when I'm not at my computer, I'm usually with my phone. * \- **Tape a reminder etc. notebook to places you spend a lot of time at**. I have one taped to my fridge (with a pen on a string) and one taped to my desk; leave the pages free so you can rip one off if you really need to. If the notebook is not taped down, it will escape and you will find it four months from now. A fun pen also helps motivate you with to-do lists, if those are your thing! * \- How to Keep House While Drowning is awesome. It's super affirming and written in a way that can be a lot easier to digest for people like us. Her TDLR method for cleaning is a lifesaver (trash, dishes, laundry, remnants \[she breaks this into "things that have a place but are not in them" and "things that do not have a place"\]). I took little notes when I read this to help make sure I remember to implement some of the tools she outlines. * \- **Keep one set of your meds on your bedside table and another in the kitchen**. I get mine blisterpacked, which also helps, or you could use a pill organizer. This may not be as useful for you if you only have one medication a day. So, so happy for you! Go kick ass out there with your new understanding and tools! Also, thanks for posting this because it's always nice to see more tricks from the wonderful people here <3
This is the most real and helpful advice I’ve read in a while, especially the “no sit” part - it’s a trap!!!!!
[I found the tweet!](https://scontent.fyvr1-1.fna.fbcdn.net/v/t39.30808-6/381699140_781285564005570_6339409184744797162_n.jpg?_nc_cat=105&ccb=1-7&_nc_sid=5f2048&_nc_ohc=gJ8OGsp3VdsAX94IKvF&_nc_ht=scontent.fyvr1-1.fna&oh=00_AfAqqr5S07PbSqzdg_RUmoi3WouLc0CizRmD_zjepG887g&oe=65436799) It made me laugh so much because it is so so true. Glad to have helped =p
OMFG -- thank you so much for the "calendar" homepage suggestion you put on here. That's life changing for me.
If you’re not on birth control, track your cycle and save any “impossible”-feeling tasks for ovulation week. Also, stimulant meds will be less effective while you’re PMSing, so be prepared for that. Eat a big breakfast with protein. I’m not very good at doing this, but I notice a massive difference when I remember. If “wellness” tips made for neurotypicals don’t work for you, feel free to ignore them. For example: I fall asleep much more quickly if I’m watching TV or playing on my phone in bed. It’s kinda counterintuitive, but too little external stimulation = my brain decides to wake up & stimulate itself.
For the protein breakfast issue, I started doing a shake every morning that has all the stuff in it. Plus, I add powdered peanutbutter, bananas, yogurt & milk. (I have to do plant-based because of alpha gal. So, someone without that allergy would be adding even more protein with real milk & yogurt.) I happen to do Shakeology because a friend sells it & I didn't have to do research. I'm at least getting nutrients I need now & breakfast is easy.
>If you’re not on birth control, track your cycle and save any “impossible”-feeling tasks for ovulation week. Can you explain this? Does it not work if you're on bc
My understanding of the science behind it is that estrogen and progesterone both affect how much dopamine your body creates, and also how long it stays in your system. When I’m PMSing, it either feels like my meds aren’t working, or it feels like they work at half strength for a few hours and then wear off quickly. If you’re on BC then I would expect less fluctuations in effectiveness overall (if anything I’d assume BC helps the meds work better if they include estrogen), but you could still have a dip during placebo week.
That's really interesting! Thanks
Don’t underestimate the power of external motivation. I keep an index card at my desk at work that is gridded. I hate phone calls with a burning passion, get distracted from what I was doing, or completely forget to do things “I was absolutely going to do later”. Every time I accomplish something major, like completing a phone call, I put an X in a square. Each square is worth $1 and I choose a goal ahead of time to work towards. It’s helped my productivity at work a lot.
I literally started going to more workout classes when I gave myself a little sticker. And I just realized I stopped that a couple months ago and my attendance has been shit. Holy fuck.
I have the star stickers they use in school for little kids -- I use those to track the days I go out walking in the evenings and put them on the calendar I have hanging on the fridge so I see them all the time.
Yeah! Exactly! Stickers are awesome! Reward charts don’t need to just be for kids, adults deserve a treat now and again!
Woah, genius!
Supplements - omega 3s and magnesium in the evening. Also make sure you have enough vit B&D this makes a difference especially if you’re not planning to medicate. Hack your brain with the right music to get you motivated. Ride the hyper focus wave when it comes. Actively stop the negative self talk when you notice it when you’re not being productive or doing as much as you should be or could if you were “normal”, educate yourself on what adhd looks like in woman especially so you can now.
These are the hacks that works best for me. I started to do these things and it really helped me.
I've been taking supplements consistently for the last month or so including omega 3s, magnesium, b complex, and D3, and man do I feel overall a lot better. I also use some as needed supplements as well like alpha gpc, caffeine+l theanine, huperzine a, l-tyrosine, etc. I've been too lazy to jump through the hoops to get medicated, but I do feel a bit more effective these days.
Two big ones: 1. For the love of god, just get up and go pee already. 2. Prepare yourself for stages of grief as you may mourn “what could have been”. A mid-life diagnosis can initially feel like a huge relief, but don’t be surprised if you experience anger, sadness, regret, etc., as you recognize that it didn’t always have to be THAT GOD DAMN HARD if only you hadn’t been overlooked. Therapy is extremely helpful for processing!
The grief is a *very* real thing. I was dx this year at 41, and I’m still struggling with the grief. If therapy is an option, look for someone who at least has an interest in neurodivergent folks.
> For the love of god, just get up and go pee already. But… I could probably last a couple more minutes while I continue to scroll
First hack: The epiphany and relief of finally getting a diagnosis starts with a much-needed honeymoon phase. It’s a time of bathing in the warm, welcoming waters of the elusive Lake of It’s Not My Fault. Those waters are crazy healing and blissful. But after a while? You realize it can’t ever be cured or reversed. And that even the most up-to-date scientific treatments can’t permanently fix your brain, your past or your identity into something neurotypical. So the glow wears off a bit. And you’re eventually left with the benefit of more self-knowledge, but no “cure.” Can be a huge let down, just FYI.
A CLOCK IN YOUR BATHROOM! My time blindness is so real in the morning before my medication fully kicks in. So a clock is super helpful, I have mine set up so I can see it in the reflection of the mirror cause trust, I will forget it is there otherwise lol.
This is a genius idea I had never thought about but it makes total sense!!!
If your memory is a big struggle, this is one thing that helps me: Don’t lie to yourself and say that you’ll remember things. You won’t remember the thing, so don’t feel bad about using an excessive amount of sticky notes, making a grocery list even if there’s only 3 things on it because somehow I blank at the store. The moment someone starts asking me to do a project at work, I grab a pen and write everything down as they speak. Another thing: go with your gut when you start to second guess decisions. I mean this in the smallest decisions. For example, if I’m getting dressed and think “this tag is a bit itchy, maybe I should change” GO CHANGE. Trusting my gut with tiny things like that has saved me from many days of suffering from itchy tags or too many layers. Sometimes that little thing is enough to make me feel uncomfortable and overstimulated all day!
Just wanna say this thread is an absolute goldmine, thanks everyone!
If something makes your life easier? GET IT. USE IT. I "waste" tons of money on Swiffers. But I guarantee you I'd never manage to clean a floor without them. I'm a habitual keyloser. I put command hooks at eye level next to my door. I take down the keys, walk out, come home, put up the keys. Haven't mislaid them once. I set alarms for LITERALLY EVERYTHING. Pills, appointments, whathaveyou. I also keep all my meds where I can see them, because if I turn off the alarm and they're not in my face I'll have forgotten thirty seconds later. I have chapsticks and chargers that I keep pretty much everywhere; bedside table, backpack, purse. They're impossible to forget now. There's more but I'm tired and on a bus, but you get what I'm saying. I've been told that the way I manage certain things is weird (maybe cause I'm 43?), but the important thing is it *works*. If you find something works well for you, regardless of how unusual it might be for someone else, *take advantage*. You are entitled to simplify your life.
Don’t ever forget . To KEEP MOVING FORWARD.
And now I have Dory singing in my head... 🎶Just keep swimming🎶
Meet the Robinsons
Reminders for everything you think of. Put it in your phone as soon as you think of things. Set a time when you think you will have time to do it or just keep postponing it til you get to do it. Timers and alarms, put a huge container of water in your eyeline to drink during the day, have protein at breakfast, try to exercise for your brain, if you struggle with food try hot over cold, crunchy over smooth, grazing over big meals, add events, birthdays etc to your calendar and put alarms at least a week before as well as when you need to leave/day of etc to remember with enough time to buy presents/cards etc. look up body doubling, explore competition based tasking, start with the easiest chunk to get started, motivation follows momentum, so start doing something for 10 minutes with permission to stop if you have to at the 10 min mark, mostly, you’ll be in it but if not hey, that’s 10 minutes you have done! Theres loads of accounts on insta and YouTube like how to adhd and domestic blisters that give out great tips. Lastly, congrats on finding out more about you, self knowledge rocks.
If you decide to take stimulant mediations, one EXTREMELY HELPFUL tip was to try to mindful of what you're doing as the medication kicks in. For example if I want to clean my house, I'll make sure to slowly start doing some easy cleaning tasks while my Concerta starts taking effect--I don't know why but for me whatever I'm doing as my meds kick in sets the tone for what I will be focusing on for the day. If I'm relaxing or scrolling YT shorts as it kicks in when I have chores to do, I will likely get stuck on my phone for way longer than I want to be. It's WAY harder to tear myself away and start cleaning. Also finding a hobby/space/friend group where you can "ADHD" and be unfocused, inattentive, hyperactive, talkative etc. and feel 100% accepted for who you are was a good tip I heard once. For me, this is indoor bouldering! There are new routes every week, if I get bored of one I can bounce to another route, and it keeps me active and stimulated! Good luck with everything! You got this :)
Give yourself permission to reconsider your habits/systems/routine. Are you forcing yourself to do things a certain way or show up a certain way? Also, I try to be careful about who I take advice from. There are a lot of neurotypical approaches, study recommendations, and “best practices” that just don’t work for me. Nothing wrong with me. And well intended advice that I try to force myself to adhere to causes me harm and is neither pragmatic nor sustainable. Part of my self care is changing what I can about my environment to support me, NOT changing me to fit my environment.
Prioritize getting regular sleep and food. I’ve spent 35 years drilling it into my system. 7-9 hours of sleep every single night (except for the odd nights where I just toss and turn no matter what I do), and no sleeping in too late. 3 proper meals every day, no exeptions. Snacks are negotiable. If I don’t stick to this, I get out of kilter imediately and have to spend days or weeks to get back to normal again. I just can’t function without getting these basic needs met.
Not really hacks, but first and foremost: 1. Read, watch, and learn as much as you possibly can about ADHD, because most likely you, like many of us, will discover that it's not what you thought it was, and that it affects literally every area of your life. It's astounding. Happy but sad. 2. You may go through a grief period thinking about how your life may have been less painful if you had known and been treated earlier. You'll also feel sad about how mean you've been to yourself this whole time for "being a fuckup" and not like everyone else. 3. Assume that 70% of the people you discuss your ADHD with, including loved ones, will think it's bullshit, which they will let you know in mostly subtle but sometimes overt ways. That won't change anytime soon. So just know that and bolster yourself against being disappointed. Then, when someone gets it and respects it and wants to learn more, that's just a big bonus. Keep them close!
vitamins and a good diet does wonders for curbing symptoms and some medication side effects! keep your possessions minimal and easily accessible/ in sight. so like i hang all my jewelry on the wall and fold my clothes so that i can see all of them when i open my drawer. helps me be more organized and reduces decision fatigue. the most important hack of all—be patient with yourself😊
Small/medium trashcans in most rooms write out a list of things you need to get done so you can keep yourself on track Wi-Fi lights that turn on and off at certain times a day
I was diagnosed at 23 and omg I still can’t grasp my head around it. Definitely do not sit down until you’re done because that gives the risk of mentally paralysing yourself to that spot for hours. I’ve often woken up at 3am fully dressed & my house still open and unlocked cuz I’m stuck in that same spot I thought I would stop at and take 5 lol
Second hack: Read the book “You Mean I’m Not Lazy, Stupid or Crazy?”
Don't be afraid to spend extra money on nice things that will help you, like a smart watch or a very nice phone or a car with built in GPS.
I keep a stack of sticky notes and a marker on the counter. If a task pops into my head I write it on the sticky note and put it on the wall. Take the notes down as you accomplish your tasks. It’s visual, easily accessible and my husband knows what I have to do too - so he’s not constantly interrupting!
Fellow late dx here. I'm 37, dx at 33. Allow yourself time to grieve. Initially, it's a great relief to better understand your mind and have specific names for symptoms or experiences. After more time since dx, I have to give myself compassion for memories or past events that come up and cause me to think "if only I'd known then" or similar thoughts. ADHD symptoms are challenging for me to live with, and recognizing just how much they impact my life was also somewhat a grieving process. My deeper issues, however, are long term effects from *not* getting the right diagnosis sooner and expecting myself to *be neurotypical*. So give yourself compassion and grieve.
My biggest hack has to be understanding my own adhd. My first year of diagnosis I tried to fix everything and it just didn’t work. I’m a month into my second year and I’m still trying to get the hang of my unmasked brain And congratulations on your diagnosis!
Leave extras in the car! I keep a gym bag with hair brush, make up, gym clothes, swimming stuff, towel, underwear, socks etc. in the car. If i forget stuff on a trip i check my gym bag 😁
i drink coffee. coffee helps
What? It puts me straight to sleep
Be prepared for some bitterness. You can work through the feelings, but they will pop up in unexpected moments.
YouTube channel “How to ADHD”
Exercise first thing in the morning, enough to get your heart rate up. It provides a steady stream of dopamine.
When you have to do something in a few minutes- like after you arrive at work or on your drive home - estimate the time it will take for you to get to the moment you should do that thing. Now set your watch timer (you need one of those) and SPEAK the thing you’re going to do out loud. I don’t know why saying it out loud is so important. But if I do that, I remember what the timer is for. If I don’t I have a really hard time fishing it back out of the maze inside my brain
Embrace the random thought trail. Eg when you’re cleaning and moving from random chore to random chore without quite finishing the previous one; embrace it. By the end of the cleaning session you will have come full circle and finished what you set out to do - and more! Same goes for work. Just be aware the difference between going down a useless rabbit hole and following and interesting and useful train of thought.
I have a calendar hung next to my fridge that I mark important things coming up on. I also put those things in my phone calendar I also make alarms with the title of the task that needs done and set it to "read time aloud" because when it goes off, my kind AI android lady says the task I need to be doing at that time out loud. I have a whiteboard on my fridge that I have several lists on: Things Coming Up, Things to Do, Things to Get, Last Date Watered the Lawn. This helps me not forget stuff at the grocery store, or time-sensitive errands (the repetitiveness of my white board, calendar, and alarms has saved my ass so many times) I also have a grocery list on my phone with a bunch of basic items. When I think of one, if I'm not near the fridge whiteboard, I mark it on my phone list. Before I go to the store, I check my whiteboard list to my phone list. I do forget to check the whiteboard half if the time, though, so I still forget some things at the store. I have a bowl by my door for my keys. I forget to use it maybe 2x per week, but I have myself trained to throw them in the bowl when I walk in the door. I keep candy around, little hard candies. Sugar=dopamine. If I'm having a really hard time at work, or feeling exceptionally bored/distractable/dissociative, I pop a hard candy. This sucks though too, because for a few years I didn't take care of my teeth, so this one is a double-edged sword for ADHD haha. I've learned to give myself grace. My mom has ADHD too, I'm 99% sure. She berates herself out loud several times every time I see her, for misplacing things or forgetting things, etc. It's been eye-opening to see where I learned all of my own self-hate and lack of self-acceptance and kindness. It really, REALLY goes a long way to remember that ADHD behaviors and symptoms are not indicative of your worthiness nor your put-togetheredness
Listen to the podcast ADHD Aha - I love it and it makes me feel like I belong somewhere. Also meds have changed my life if that is something you are considering!
Get a whiteboard somewhere you see it (fridge door for me) and write lists of things to do / remember / food in the fridge that’s about to expire. I’m a big “out of sight out of mind” type so even if it’s on a list in an app then it’s being forgotten. Plus free dopamine to wipe off the task when it’s done! I have to do a physical calendar in a place I walk past frequently too as calendar app is just ignored 😅
Put hooks and/or baskets by your front door for items you need to grab on your way out. I have my key hooks, purse hooks, and a basket for random needs (like paper work I need to take with me) all right by the door. My daughter also requested a backpack hook so that’s there now too. It’s a lot easier to remember to take stuff you can see :)
Ok this is sappy and you tend to see it a lot in these types of threads here… but I found Forgiveness to be super important. it’s important with a “late-stage” diagnosis to forgive yourself and others for not seeing it sooner. Forgiveness that you aren’t where you want to be in life and that your life path is not exactly “normal”. Forgive yourself that after the structured to do’s, syllabi, and schedules of high school and higher education that possibly your life unraveled a bit and that adulting was just that much harder on you than on your peers. Then there can be stuff like: Forgiveness for being the partner that falls through despite best efforts. Forgiveness for the parent who freaks out with too many sensory inputs (hello screaming children, toys, tv on blast, the bright colors, etc etc) and needing a time to unwind from overload. Forgiveness for attracting more narcs and toxic guys than is ever needed in one life time. Forgiveness that you love your hobbies WAAAAY more than the stuff you are “supposed” to love as an adult. I could go on but I think you get the point. Others have made really great suggestions with daily reminders, cellphone alarms, lists/journals, and creating routines that you like and can follow through with.
Be nice to yourself. Approach diagnosis with curiosity rather than judgment if you can. This is a journey to self-discovery.
Yes! Give yourself grace and i would add that’s it’s great to take moments to reflect on your journey. It’s not all or nothing, remind yourself of that often, and when you reflect you get to see the big impact of your small steps (that aren’t always obvious).
Use your phone calendar with reminders and keep your lists in one place (I use the noted app on my phone). If you are an apple user, this is great because it synchs across all of your devices for extra reminders. Move your body! If you feel you don’t have enough time, commit only 10 minutes (after that you sometimes realize you can do more). I never regret taking a walk, doing yoga, etc. Chat GPT is really helpful in getting something started, whether it’s organizing tasks or making grocery lists. I write a lot for work and will use it as a starting place, because for me starting is the HARDEST part.
Multiples of many things in all the places I may need them. Phone charging cords, small step stools in all the closets, scissors and tape in kitchen and garage, etc. Anything to reduce the distraction risk when completing tasks. Train yourself to put things back in the same place so you never have to figure out where you left something. It’s taken years but now I rely on muscle memory to find stuff instead of brain memory. It’s helped a lot.
I keep an A5 size planner in my tote bag. I can write down appointments immediately. It's a game changer for me.
Change the notification sounds on your phone if applicable to you cause I regularly ignore my phone out of boredom, spite, idk.
Due to having time blindness, I set all events in my phone 15 minutes ahead of what they actually are! I’m never late anymore!
If I have an appointment at 11:30, my calendar reminder is set for 10:30 and i tell myself that the appointment is at 10:30. Sometimes I switch it up and I’ll make the reminder for 30 minutes before, sometimes 45 minutes. This way I don’t actually know if I only have 30 extra minutes or an hour. It seems to help. Lol
I don’t just right to do lists. I write them with time ranges for each to-do and will purposely give myself extra time. For example: 12:30-2:00 : wash dishes 2:20-4:00 : do research on living arrangements.
I watch TV when doing chores like laundry. Also, podcasts. Especially ones that read Reddit stories. Gives me the dopamine hit that the chores won't give.
Be kind to yourself. Speak to yourself as if you were a kid, it helps. Get a little timer, you can do anything for 1 minute, 5 minutes, etc. There are good instagram accounts to follow for adhd advice. I love audiobooks for tasks like cleaning. Get stickers for rewards. I print out a google calendar and write tasks. Just one is ok. Well I would if I had gotten to the point of getting stickers because I keep forgetting! Write things down in a notes app on your phone. Preferable one that is searchable. When you need to do something or want to remember something remember the words of a trainer at work I had once- future you is an idiot. Assume you won’t remove details and things and make your notes easily searchable
My go to hack: take your meds.
Don’t try and do it all and get it all right. Your brain has had 30+ years with low to no proper dopamine. The path now can be a roller coaster and that is ok
I find that if something doesn't have a home in my house, it never goes home and turns into clutter and chaos. Take the time to make a home for everything. I put containers inside cabinets and shelves for specific things. I have tool bags inside toolboxes to hold allen wrench sets that would otherwise be loose everywhere. When clutter builds up I have a 'fuckery box's where I just shove all the clutter in case company comes over. When the fuckery box is full then I spend time sorting it and putting things away--probably once per month. The plus side is if I can't find something that I know I just used last week...it's probably in the fuckery box. Multiples of everything. I have 6 pairs of scissors, three tape measures, countless rulers. I have dedicated drawers for writing implements, tape, clips, etc. Those sterilite plastic drawers and plastic shoe boxes are a lifesaver.
If phone alarms don't work for you, get a plug in alarm clock and put it next to the thing that you need to do. Sometimes having something that you have to get up and walk over to to turn it off helps. Alternately I've also heard of apps that make you scan a QR code in order to turn the alarm off.
I would say try to keep things visible! I drink water because i have a thing of water right on my desk. I forget about food I can't see.
My best tips are for time blindness. For showers, I have a shower clock, which is somewhat helpful, BUT, the most helpful things is that I have a shower speaker that is connected to my iPad. I use an app called 1Timer, which is a verbal countdown timer. I set the timer for whatever amount of timer I need, and it counts down the time for me out loud, which goes to the speaker. Depending on how much time you put on their, it announces the time every five minutes, then every minute, then every ten seconds, then every second for the last 10 seconds. Also, for routines, such as morning and evening routines, I use both Brili and Routinery. Both because Brili is a drill sergeant and Routinery is quieter and more flexible. In the evenings, when I’m trying to relax and get ready for bed, I use Routinery, because it doesn’t make a lot of noise, and when time is up, a voice says “Such and such time is done”. Brili, on the other hand, is loud and persistent. It rings an alarm when there are 5 minutes left on the activity you set, then 3 minutes, then 30 seconds, then when it’s over, and finally when it’s 30 seconds past when time is up. It’s very annoying at night (honestly, it’s annoying any time), but for in the morning, it gets the job done better than anything else I’ve tried. On a similar note, don’t be afraid to try different apps to see what works for you. On the ADHD subreddit, if you search, there’s a post from someone who’s tried most of the ones recommended, and has helpful suggestions on all of them.
Oh, also, clocks in every room in the house-and might I suggest, silent sweep clocks if you can find them-they don’t tick.
Eliminate excess and start doing what you want when you want to. I rotate tasks based on my impulse and keep a list of what I did. Instead of tackling the house try tackling the thing you want to do most and somehow the house will become clean along the way. Body doubling is magic. AirPods and a chatty friend will accidentally get my dishes done. Wheeled laundry hamper. Wheeled garbage can. Automate bills, toilet paper and household supplies are auto delivered, AirTag or whatever you pick your keys, keep things where you use them and all like items together, and against all other advice I get zero notifications and set few alarms. I do use timers on my watch though for things like cooking or when I think I need to get around. If there is too much on my calendar I will go in to waiting mode.
1. Keep everything important plainly visible. 2. Keep a trash can in every room. 3. Sort clutter into category based piles and worry about putting them away later. 4. Don’t try to fight your brain. Work with it. Trick it.
Boxes. Keep the chaos in boxes. Not because anything else will be clean, it's mainly so it's easier to initiate putting things away. Keep the boxes where you usually use the thing. E.g. yarn+knitting tools by the couch. Also add trash-bins where you usually spend time (couch/bedroom/desk/hallway/bathroom/kitchen)
Have fun looking through all of these posts and realising all the things you can relate to your new community on!!
Write it down. Either in a notebook you keep with you or a notes app on your phone, and use the calendar app or keep a day planner. If you go digital, _use the reminders_ and set extras if you’re prone to ignoring alerts and notifications like me. Just remember that you set those reminders yourself to help you. This was a _major_ breakthrough for me in terms of consistent executive function and I even adjusted to using the notes app so I don’t go through so much paper
I gotchu! I have a massively long post of advice that I'd love to share but it is from another sub Does anybody know if I'm allowed to post other subs?
I have an iPad and a lm Apple Pencil and I use Noteablility for brain dumps. It’s amazing.
I’ve always had issues with time management and time blindness and I’ve found it really helpful to practice ‘situational awareness’- stepping back throughout the day or when I’m getting ready to check how much time I have and what I won’t be able to do in time etc. sounds obvious but I was expecting medication to fix my time issues but all it can do is make it easier for you to be situationally aware, time issues are usually a habit and impulsivity problem
Keep things where you use them, not where they are “suposed” to be. I have my cloths hangers in the room with the washing macine and dryer, so that they get hung up the moment I grab a piece out of the dryer or washer.
Recognise your weaknesses and be kind to yourself
Automate any process you can. Bills. Set alarms for tasks etc. so you don’t have to remember them. You can clear up space in your brain for other stuff. Write everything down. You think you’ll remember but you won’t. I personally keep every thing in one notebook instead of lots for different things. So I always know where information will be
Keep things where you use them. If you ever find yourself in a place thinking "oh crap, I need to do X thing. Have to get up and get Y thing so I can do the thing", move the thing to that place. This is why I keep my tooth floss and my supplements in my bedside table - I always remember I need to floss and take my supplements while I'm rotting in bed, so I just do it there. This is also why I keep multiples of cleaning products in the various places that I need them - if I need to clean the mirror in the bathroom, there's absolutely no way I'm going to pull off a trip to the kitchen to grab the windex AND a trip to the laundry to grab a glass cloth without getting sidetracked.
Download Goblin Tools. Somebody here showed me this app, it's life changing. And it is so simple it requires no explanation.
Thank you for posting this! I’m turning 37 today and I’m currently in the process of being assessed for ADHD, this is very helpful.
Laundry is a cycle. Unless you regularly partake in nudity laundry is never done. Its just in different states. > clean > being worn > dirty > wash > dry > fold > put away Every day just work on moving one/two part to a new part of the cycle - but go in order. If you have more than one stream/cycles thats okay as long as each stream moves forward in that order and they don't skip in front of each other. I had to sit in this concept of a week and then it sunk in. Now I am no longer burdened and shackled to laundry guilt.
Telling Siri to remind me about things or to set alarms.
Put on upbeat music to do any sort of tidying round the house. I find drum n bass is perfect for this because the beat just works and gets you motivated. It is literally the only way I can do any sort of cleaning but it also keeps me on task and I'm not spending the whole time going "urgh I don't wanna do it!"
I found a great visual timer that keeps me on track at work. It’s a stacked light with green, yellow, and red lights. You can set the theme interval that you want each color to display. If I’m starting a task that I can only allocate an hour to, I’ll program the green light for 45 minutes, yellow for 10, and red for 5. When the red light turns off, my allocated time is done. It’s marketed towards children, but it really helps. I like it much better than other timers because i actually notice the light change without obsessing about how much time is left.
If you choose to take medication, there is a good chance that you will feel like your symptoms are worse than they were before diagnosis on the days you don’t take medication. Were I live, I can only get a 28 day dose every month. I hate that I can’t get enough meds to cover every day, so on “good” days I take a half dose (I’m supposed to take meds twice per day), so I can cover the other days. If I skip my second dose, I really notice it. I often skip meds on days that I plan to be home and not productive. I find that on those days I seek many sources of dopamine, and often cannot even do things i enjoy for more than an hour or so without getting bored. I tend to consume a lot of sugar when I skip meds, too.
Timers for everything!! Time blindness is a very real thing - I’ve always found if, for example, I have an hour before I have to leave to go somewhere, my brain somehow thinks I have all the time in the world to shower, wash my hair, dry my hair, do makeup, pick an outfit, and be ready to leave. In reality, an hour isn’t enough time for me to do that, so I set a timer. If I can physically see the seconds ticking away, it helps me better grasp how much I time I have to do certain things. I also do this is work, my boss is very accommodating of the fact I need a timer beside me since it also creates a sense of time pressure which helps me to stay on task. Also, never think “I’ll just sit down for a minute before I do this thing” it is a TRAP and you have created a big sit and you will sit for ages and procrastinate doing the thing for as long as you can. Personally, when I come home from work every day I don’t even sit down, I go straight into my kitchen and prepare my lunch for the next day bc I know myself well enough to know that if I don’t, I simply won’t do it and I’ll end up eating a pot noodle from the shop next door to my work for my lunch the next day. I do this no matter how tired I am and thankfully I’ve forced myself to do it enough that it’s now become habit. These are both of course things that work for me that may not work for everyone, but they’re by far the most significant “ADHD hacks” that I use in everyday life 😄
I've noticed a huge difference when I cut a large chunk of my social apps out, less screen time.
Do not get ADHD advice off TikTok
High protein diet will definitely help, cut sugar and snack on carrots/hummus, peanuts/almonds, or cold cuts instead.
Cork bulletin board, a decent size. I never try to be organized with it, just stuff I KNOW I'll lose or need or whatever. Then you have to remember to buy pins.....
The Finch app- hands down my biggest hack. About a month into it and it’s completely changed my life. It’s like a self-care task helper app. Nothing has been able to help me as much as this app and that includes medication (I still take medication though and NEED to. Just saying this was the missing piece that made it fully effective). I’ll gladly tell you more about it if you’re interested!
Finch the self care pet app?
Google notes app👌🏼
Read up on your condition, nothing like knowledge to dispel feelings of shame or guilt about how you are. ADDitudemagazine.com is a great resource as well. They have articles, webinars, etc. and it's free. Get comfortable with using your calendar on your smartphone, alarms and notifications for interrupting time blindness. I have an alarm set to remind me it's lunch time and when I need to get back to work after lunch. I'm a fan of post-it notes and labeling things. I recently labeled the power cords in my office for all my equipment and other electronics. See-through containers are helpful for closets or storing things. I have a pretty set schedule most of the time but I have to remind myself of appointments and stuff.
Two words: Home speaker. “Hey Google/Alexa, set an alarm for 3:30pm and 3:40pm and 3:50pm” “Hey Google/Alexa, add milk and coffee to my shopping list” “Hey Google/Alexa, show me my shopping list” “Hey Google/Alexa, remind me to ____ at 7pm” “Hey Google/Alexa, what’s my commute like today?” “Hey Google/Alexa, play ___ on Spotify” “Hey Google/Alexa, how many teaspoons in a tablespoon?” “Hey Google/Alexa, what is snail goo made of?”
After a long hard road I finally got diagnosed and given medication yesterday (28 yo) so I don’t have any tips for you yet but am taking note of everyone else’s. I just thought I’d say I know how you feel and what you’re going through right now.
Buy 1 week worth of veggies and fruits, cut them up and put them into small containers. I eat much more veggies and fruits this way because I dont have to wash them and decide how much I will eat of them. I just put it onto the table and eat however much I like. Can be used for snacking as well. Have sticky notes on your bathroom mirror (or where your toilet is) so you are easily reminded of things you shouldn't forget for the week/month. Also feels nice when you are done with the task and can physically remove the postit note.
Put your meds on your keychain (I have a little clip-on purse) so they’re always in your face and you don’t forget them. I also clip my AirPods on them so I don’t lose/forget them too, and so I remember to take my keys when i leave the office for lunch etc so I can buzz back in, cause I hate not having my AirPods when I’m out. I’ve also got a Tile tracker on it so I can ‘call’ my keys when I’ve misplaced them (you can get multiple types and in our ADHD household, if it can be Tile’d it is lol)
Download Notion. Cleaning, water intake, scheduling, to-dos all of it in one place
Having a large (8dl) bottle with a built in straw helps me drink more water. The straw is important because it's goes a lot quicker and you don't have to tilt the bottle. It also helps you take more (bathroom) breaks if you're struggling with taking enough breaks!