Get stuff done with ADHD

I frequently talk about ADHD from a self-acceptance standpoint. I want you to understand that you’re fabulous and worthy exactly the way you are!

But here I want to focus quickly on practical ways to help get things done with ADHD!

1. Use stopwatches (aka count UP timers)

   • Find out how long activities ACTUALLY take.
   • Then you can create schedules for things like leaving the house. We think it takes 10 minutes, but if we time each step, we’ll know that actually it takes 20 minutes.

2. Use timers. 

   • Set a timer for 2 minutes, 5 minutes, 20 minutes – and race against the timer. It gives us that dopamine hit our ADHD brain craves and often relies on (think: procrastinating a task until the very last minute!)
   • Stay on track. When you know (see #1) how long steps will take, you can make a schedule and stay on track with timers – like, five minutes to get the kids’ coats and shoes on; three minutes to go back and change a diaper (YES, plan for the “unexpected” that’s actually completely typical); one minute for you to go to the bathroom; five minutes to get out to the car and get everyone buckled…
   • Check out the “Time Timer” (there are some beautiful version on Amazon!). Unlike a digital timer, this allow you to literally SEE time. Since a lot of people with ADHD have “time blindness”, this can be game-changing. Good old-fashioned hour glasses can be useful, too.

3. Use analog clocks

   • Like the Time Timer suggestion above, analog clocks are a form of visual time in a way that a digital clock isn’t. (Digital clocks require us to do a lot of on-the-stop math!)

4. Use checklists

   • We sometimes feel like we forget everything – which, to be fair, is often true. Working memory just isn’t typically our strength. So get it out of your head and onto paper.
   • Just kidding. You’ll probably lose the paper. (Or anyway, I would.) Consider using a checklist app on your phone, or make a checklist on a notes doc, or write one out and tape it to the fridge so you can’t lose track of it. (The latter is a good strategy if checking your phone for your checklist will just result in you ending up on Facebook for an hour.)

5. Use tech to leave yourself notes

   • People make fun of me for this a bit, but the moment something comes up that I need to remember (whether it’s an appointment I need to schedule or a song I want to add to my playlist later), you’ll hear me say into my Apple Watch “Set reminder to read reviews of [book]”.
   • Note: this only works if you’ll look back at this list at some point.

6. Body doubling

   • Having a friend or coach, in person or online, who is simply there with you while you’re working can help you stay regulated, focused, and realistic about time.

7. Music, audiobooks, etc.: Make a task more fun!

   • Save a TV show you love and only watch while you are folding laundry
   • Make a “Shut Up And Clean” playlist with super energetic music.
   • Choose an audiobook to listen to – maybe even something you’ve already read so you don’t have to be super focused.

8. Make your space beautiful to you

   • Personally, the more twinkly lights, the more likely I am to keep a space clear. (For some reason, this doesn’t apply to the dresser in my bedroom, but it works great in other areas!)

9. Visualize your future you

   • Taking five minutes at night to put your purse, work bag, empty cup for when you stop at Panera and want to be environmentally friendlier – you’ll love yourself for it in the morning!
   • Thank your past self in the morning – you’ll appreciate that appreciation and be more likely to treat your future self to another calm morning!