Daily Strategies for ADHD Success

⏰ Time Management Strategies

The Pomodoro Technique (Modified for ADHD)

Traditional approach: Work for 25 minutes, break for 5 minutes.

ADHD modification: Start with shorter intervals if needed. Try 15-minute work blocks or even 10 minutes if you're struggling to start. Use a visible timer and reward yourself after each completed block.

• Use a timer app with audible alerts
• Stand up and move during breaks
• Track completed "pomodoros" for motivation
• Adjust length based on task difficulty

Time Boxing

Assign specific time blocks to tasks in your calendar—and include transition time. ADHD brains often struggle with "time blindness," so visual time blocks help.

• Block out focus time in your calendar
• Add 5-10 minute buffers between tasks
• Use different colors for different task types
• Set alerts 5 minutes before transitions

The "Two-Minute Rule"

If a task takes less than two minutes, do it immediately. This prevents small tasks from piling up and becoming overwhelming.

Examples: Responding to a quick email, putting dishes in dishwasher, hanging up coat

Visual Timers & Time Awareness

Combat time blindness with visual cues:

• Use analog clocks where you can see time passing
• Try a Time Timer (shows remaining time as shrinking red disk)
• Set multiple alarms for important appointments
• Build in "arrival buffers"—aim to arrive 10-15 minutes early

🗂️ Organization Systems

The "One Home" Principle

Every item needs exactly one designated spot. When you use it, return it to that spot immediately. This eliminates "where did I put my keys?" moments.

• Keys always go in the same bowl/hook by the door
• Phone charger stays in one location
• Important documents in one folder/drawer
• Create landing zones near doors for wallet, bag, etc.

External Brain Systems

Don't rely on memory alone. Use external tools to remember:

• Capture everything: Use one app/notebook for all tasks and ideas
• Calendar is gospel: If it's not in the calendar, it doesn't exist
• Daily reminders: Set phone reminders for medication, appointments, regular tasks
• Shopping lists: Keep ongoing list on phone, add items immediately when you think of them

Simplify & Reduce Options

Decision fatigue is real. Reduce daily decisions where possible:

• Create a "uniform" or simplified wardrobe
• Meal prep or create a rotating meal plan
• Automate bill payments
• Keep frequently needed items in multiple locations

The "Visibility = Existence" Rule

For many ADHD brains, out of sight means out of mind. Make important items visible:

• Use clear containers instead of opaque ones
• Keep current projects/books on open shelves, not in drawers
• Post important reminders where you'll see them
• Use whiteboards or sticky notes strategically

🎯 Focus & Productivity Techniques

The "Start Small" Method

Overwhelmed by a big task? Commit to just 5 minutes. Often, starting is the hardest part. Once you begin, momentum builds.

• Set a timer for 5 minutes only
• Give yourself permission to stop after 5 minutes
• Usually, you'll keep going once you've started
• Celebrate the small win of starting

Task Chunking & Breaking Down Projects

Large tasks are paralyzing. Break them into specific, concrete steps:

❌ "Write report"
✅ "Open document" → "Write outline" → "Draft introduction (150 words)" → "Find 3 sources"

• Each step should be completable in one sitting
• Make steps specific and actionable
• Check off each micro-step for dopamine boost

Body Doubling

Work alongside someone else (in person or virtually). The presence of another person can help maintain focus and accountability.

• Study/work with a friend
• Join virtual coworking sessions
• Work in coffee shops or libraries
• Use video call "body doubling" apps

Environment Optimization

Your environment dramatically affects your ability to focus:

• Minimize distractions: Turn off notifications, use website blockers
• Background noise: Try white noise, brown noise, or instrumental music
• Lighting: Natural light when possible; bright light for alertness
• Temperature: Slightly cool environments often improve focus
• Movement: Use standing desk, balance board, or fidget tools

Strategic Use of Hyperfocus

When you're in hyperfocus mode on something important, protect that time:

• Put phone in another room
• Clear your schedule
• Set alarms for basic needs (eating, hydration)
• Capitalize on natural high-focus periods

🌅 Morning & Evening Routines

The ADHD-Friendly Morning Routine

Flexibility is key. Don't create a rigid routine you'll hate. Instead, identify 3-5 essential tasks:

• Prepare everything the night before (clothes, bag, breakfast)
• Set multiple alarms with different tones
• Place alarm across room so you must get up
• Build in transition time—no back-to-back tasks
• Do most engaging task first (shower, coffee, music)
• Use checklists—physical or digital

Evening Wind-Down Routine

Good sleep hygiene improves ADHD symptoms significantly:

• Consistent bedtime: Same time every night (within 30 minutes)
• Screen curfew: No screens 30-60 minutes before bed
• Brain dump: Write down tomorrow's tasks to clear mental clutter
• Prep for morning: Lay out clothes, pack bag, prep breakfast
• Calming activities: Reading, stretching, meditation, journaling

🔄 Building & Maintaining Habits

Habit Stacking

Attach new habits to existing ones. Use this formula: "After I [existing habit], I will [new habit]."

Examples:

• "After I pour my coffee, I will take my medication"
• "After I brush my teeth, I will do 10 pushups"
• "After I sit at my desk, I will review my daily task list"

Start Absurdly Small

Make new habits so easy you can't fail:

• Want to meditate? Start with 30 seconds
• Want to exercise? Start with 1 pushup
• Want to journal? Write 1 sentence

Build consistency first, intensity later.

Make It Obvious & Attractive

• Visual cues: Leave vitamins by coffee maker
• Temptation bundling: Only watch favorite show while exercising
• Immediate rewards: Check off task for dopamine hit

🛠️ Recommended Tools & Apps

Task Management

• Todoist - Simple, visual task manager
• Things 3 - Clean interface, low friction
• Notion - All-in-one workspace (can be complex, start simple)

Time & Focus

• Forest - Gamified focus timer
• Time Timer - Visual countdown timer
• Freedom - Website/app blocker
• Brain.fm - Focus music backed by neuroscience

Reminders & Habits

• Habitica - Gamifies habit tracking
• Streaks - Simple habit tracker for iOS
• Google Calendar - Set multiple reminders for events

What's Next?

Daily strategies are essential, but so is emotional regulation. Learn how to manage the emotional intensity that often comes with ADHD.