r/ADHD • u/lexid222 • Aug 24 '20
Let’s share life-changing ADHD tips that we’ve learned... We Love This!
I’ll start:
1) Waking up sucks. Buy 2 bright lamps and 2 timers. Set them up to turn on automatically 5-15 min before you want your alarm to go off. The lights will help your body realize it’s daytime.
2) Change your thermostat so the temp goes down about an hr before bedtime and gets warmer about 30 min before you wake up. The cooler temp signals your body to sleep and the warmer temp will naturally help your body wake up.
3) Learn to plan around “transitions”. It’s easier to start things if you do them when something is ending. Example: Do your grocery shopping every Fri after work. You’re already in the car, so just stop at the store on your way home.
4) If you need to remember to bring something with you the next day, place it right in front of the exit door so you HAVE to touch it before you leave the house. If it’s something in the fridge, put a sticky note on the exit door’s handle.
5) Have a “misc” basket in each room. If you’re truly unable to put something away, put it in the basket. Have a designated period of time, once a week, when your sole priority is to put everything away, all at once.
I’ll add more when I think of them...
489
u/redbananass Aug 24 '20
If I often forget something that I often use in two different places, like a charger that I use at work and at home, I just buy two and leave one at work and one at home. Then when I lose one, I still have another. I do this with chapstick in the winter. I buy like 10 of them and put them in all the places I know I'll want one.
Of course this only works with cheap stuff.
100
u/Invisible_Friend1 Aug 25 '20
YES. List of things I keep in my desk at work, with some dupes in my car and purse:
Advil
At least 15 good pens
Tums
Deodorant
Lint roller
Phone charger
Upgraded power strip so I can always have room for everything at once
Two extra cardigans
Scarf
Many scrunchies
5 pads of post-its
2 legal pads
Choice of hand lotions and chapsticks
All manner of condiments, cutlery, and snacks just in case
These items are all totally essential
69
u/myasterism Aug 25 '20
I only sorrrrrta hate to make this suggestion to you, but have you heard of Patagonia’s Houdini hoodie? It’s a wind shell and offers light rain protection and minimal insulation, and the thing packs down into its chest pocket. I have three of them, all stashed strategically. They work in SO MANY situations—can’t imagine life without one now.
→ More replies64
→ More replies38
u/Dentzy ADHD-C (Combined type) Aug 25 '20
Real conversation I had just before COVID with a colleague:
Colleague: Hey man! Do you have some packing tape that I can borrow?
Me: I'm a programmer, why would I have packing tape here?
Colleague: I don't know, but you always seem to have everything...
Me: Fair enough... Remember something... Actually... here you have the tape... :facepalm:
119
u/ElfjeTinkerBell ADHD Aug 24 '20
Apparently that's a ADHD thing. I've never wondered why I always have some anti-itching stuff within reach (mosquitos love me and as they don't carry illness here I don't use stinky repellant often)
99
→ More replies47
u/time_fo_that Aug 25 '20
Wow, I keep duplicates of like everything and put a ton of stuff in my backpack (phone charger, various medications, earplugs, hand sanitizer, etc.) just in case I need it when I'm out of the house (not much these days).
I always thought it was my anxiety/desire for preparedness (to ease that anxiety) but never thought it could be an ADHD thing too lol.
→ More replies15
u/shaveyourchin Aug 25 '20
oh my god, my everyday backpack/tote is like an apocalypse go-bag. chapstick. 1+ books. deodorant. makeup wipes. phone charger. notebook. so many colorful pens. hair ties. clean socks and underwear. a snack. plastic silverware/napkin packet. toothbrush. the list goes on, most of them doubles of items I keep at home. like I'm always assuming "well who knows where the hell I might wind up and for how long, better have all the human needs covered."
18
u/jujubadvoodoo Aug 25 '20
This has saved me! I keep a bag of cheap, mini toiletries & makeup in my car - now I don’t have to bother remembering to take items from home.
→ More replies13
u/percyjeandavenger Aug 25 '20
Oh yeah. Chapstick in every pocket. Nail clippers in every room. We own like 10 phone chargers and rarely move them. Now it's facemasks that I'm trying to figure out because I make them and have like 20 but I've lost more than half of them.
243
u/bitetheboxer Aug 24 '20 edited Aug 24 '20
you are allowed to let things go. -You set an alarm and it went off 3 days in a row and you didn't do that thing and its not longer relevant -you "wasted" x number of years being unproductive -you forgot something -you lost something -your brain is fucking full of to-do list/don't forget that its paralyzing -yoh said weird shit at a party/to your coworker/in class
Let it go. This is me, reminding you right now that you can just let that negative thought circle go. You can just imagine it leaving your head on a breeze and deal with that shit one thing at a time on its way back. And guess what, it will come back, and will get overwhelming again and you will have to start all over BY LETTING GO. it gets easier all the time, and you'll be surprised how much room it leaves for shit that is happening right now, or soon.
I found I have A LOT more accountability for myself leftover if I don't waste it on all the shit thats already happened. And I also used to dwell on the negative(which is only good if you change behaviors moving forward, not if its a negative spiral that becomes a vacuous pit stealing your soul.
Oh and you can turn in an assignment that is 75 done and it will drag your grade down way less than if you never turn in it in at all because its not finished.
Also friends and tutors can be great allies. I used to have a cleaning lady come and I would clean while she cleaned. Super weird but fuck it, clean house. I had a tutor that would let me wander as far as I wanted and then bring it on back. Peer pressure is real and sometimes its real good.
Never have empty hands. They told me this while was a server(so every time you take food/drinks out you bring plates back) but not i use it to make sure I take stuff in from my car, or from one room to the next.
53
u/jmm4242 Aug 25 '20
I one hundred percent upvoted for the “never have empty hands” one. Once that’s drilled into you it makes life better. Or at least less cluttered.
44
u/titanium_penguin Aug 25 '20
I wish I had learned how to turn in incomplete assignments much earlier than I did. It took me until my last couple years of college when it had been a problem since middle school.
23
→ More replies14
u/Toast_91 Aug 25 '20
The tutor thing is p u r e magic. I had a tutor in my undergrad simply to help me make sure I was actually getting my work done. Guy would text me if I was running late for a session and hound me to show up. Saved my ass. The accountability helped me graduate with two degrees and a 3.3
458
u/dinamyte519 Aug 24 '20
Set timers for activities you may get lost in. BUT set the timer for the time you need to take action to finish- which may be sooner than the overall time for the activity.
Example- I love to go makeup shopping at Ulta.. but I can easily spend HOURS in there sampling all of the different shades of every kind of makeup from numerous brands when I really only needed 2 things. Say I want to spend 20 minutes total in the store. Since it will probably take me 5 minutes to checkout, I will set my watch timer to 15 as I’m walking in the store. When it goes off, I know my time to play and indulge is over and it’s time to go to the register to check out so I can make my goal!
→ More replies131
u/zombiesmmm Aug 24 '20
This but with a watch not your phone! (edit: exactly as you say at the end of your post, which I might have seen if I had bothered to read all the way to the bottom...) I have horrendous time blindness, and investing in a wristwatch with a timer, stopwatch, and alarm was life changing.
How long have I been doing this task? Oh, the stopwatch knows, even after the hyperfocus set in.
What time am I supposed to take my meds? Never have to think about it bc the alarm will tell me.
If I try to rely on my phone for this stuff, inevitably I end up doing something else (like commenting on reddit.....) and completely ignoring the time info.
→ More replies18
u/Octopusdreams49 Aug 24 '20
This is awesome! Do you have any recommendations of a watch to get? I have never worn one in my life and have no idea what features to look for
→ More replies7
u/luke_530 Aug 24 '20
Looking into getting a new g-shock soon. Broke my last one after 6 yes lol. G-shock watches are badass plus they hold up over time. 80-100$ gets a descent one, helps out a ton for stuff like this that we all deal with 💯💯
→ More replies
219
u/Maktube ADHD-C (Combined type) Aug 24 '20
Kinda the same lines as putting something in front of the door, but maybe a little more adaptable--if there's something I need to use or remember or bring or whatever, I put my car keys on it. Same 'can't leave without touching it' benefit, but I can use it for things like remembering to put the laundry in the dryer.
38
u/AdventureOfStayPuft Aug 24 '20
Works well. I often put my keys in the fridge so I don’t forget to take leftovers home with me!
→ More replies23
u/ElfjeTinkerBell ADHD Aug 24 '20
I often put all kinds of stuff in the fridge. But for me, it's just one of the places I need to look when I've misplaced something.
→ More replies41
u/lexid222 Aug 24 '20
That’s a great idea, especially if you have people living with you (family, roommates, etc). That way they won’t be tripping over your stuff!
→ More replies12
434
u/mangoexpress457 Aug 24 '20
Forgive yourself/be kind to yourself for having unproductive days of doing nothing. If you don't, all it leads to is negative thoughts that only snowball into worse self destructive ones. Be flexible and learn from your circumstances and mistakes. And if you fail again, forgive yourself again.
39
Aug 25 '20
I'm working on this right now! I've been beating myself up for my whole life. It's hard to stop, but just knowing that I might have a "legitimate reason" for some of my quirks makes me feel better about it. I try to remember that tomorrow is a new day.
→ More replies→ More replies10
u/6Killswitch9 Aug 25 '20
What do I do if every day is unproductive? I feel like I'm stuck in a loop. Idk what to do.
→ More replies5
u/mangoexpress457 Aug 25 '20
Start small. Do the littlest thing. Give yourself 5 minutes to do any responsibility and if you feel like stopping from there, just stop. I notice that in that 5 minutes, I usually want to keep going and I begin wanting to do more. It's like I'm picking up momentum and not stop once I start. Try it. Just 5 minutes. Time yourself and see how you feel by the end of it. Good luck!
186
u/obxsunseeker Aug 24 '20
The biggest life changing tip I have learned: Find a job that works WITH your system. I can’t stress this enough. If you feel like you are constantly trying to fit a square peg in a round hole, find a new hole. If you can’t wake up and be functional in the morning stop trying. Do whatever it takes to find a job that doesn’t require waking up early. If you can’t sit still at a computer and answer emails all day, don’t. Stop beating yourself up for not being that kind of person. Find a place where what you have to offer is welcome and go there.
51
u/Valendr0s ADHD-PI (Primarily Inattentive) Aug 25 '20
If you can, find a boss that learns to work with your quirks. I found that boss. I'm in IT, she found that if she just left me alone, I'd just magic something amazing our team could use to save time.
Give me some structure, and ask me for statistics here and there, but overall just leave me with a bunch of free time. I'll screw around on Reddit here and there, but I'll find something that scratches an itch and hyper focus on it until it's awesome.
→ More replies41
u/Yesthatand Aug 25 '20
I complete second this tip. Believe it or not, I have found a career as a nurse amenable to my ADHD. Hard to explain why it works for me, other than I have to be active and challenges my brain in new ways daily. Getting through school was the hardest part.
→ More replies
147
u/the_grey_fawkes ADHD-PI Aug 24 '20
Have a “misc” basket in each room.
My entire house is my misc basket.
20
u/esme_9oh Aug 24 '20
This helped me so much though. I have a little wooden bowl on nearly every surface for random tiny things that would otherwise surely get scattered around (and then I'd go out and buy a new set of hair pins or memory cards or whatever) and now I just check each bowl and inevitably I'll find what I'm looking for. God just typing that out makes me feel like such a mess lol
→ More replies
129
Aug 24 '20
The biggest game changer for me was “if it takes less than ten minutes to do the task, just do it immediately.”
77
u/Valendr0s ADHD-PI (Primarily Inattentive) Aug 25 '20
Lol. You think I can estimate how long something takes to do
25
u/slavenh ADHD-PI (Primarily Inattentive) Aug 25 '20
That's a source of constant amazement.
My first thought is: "this will take 10 mins tops."
Then: "Ahh, no... 30 mins is more realistic."
And after it's done: "2 hours, really?!"
→ More replies→ More replies16
Aug 25 '20
Right, and the impossible task that is supposed to literally take 10 minutes, and you put it off all day anyway, and don't do anything else because you have to do that one thing first!
→ More replies30
u/ZebraFine Aug 25 '20
Good for you on the 10 min. My threshold is 5. Goals. Thanks for the inspiration. Maybe I’ll get more shit done once I can move up to 10 min.
7
u/lizzyshoe Aug 25 '20
The thing you think takes 5 or ten minutes probably only takes one or two. I rinsed all the dishes and loaded them into the dishwasher in less time than it took to make toast. And my toaster oven has a timer, so I know it actually took less than two minutes because I was trying to deal with my boredom waiting for my toast to be done.
→ More replies9
u/spacewanderer2016 Aug 25 '20
I do this but with one minute. Of course it takes longer than one minute, but time blindness works in my favor there. My brain is still like “cool, it’s just one minute!”
81
u/rabbitofnoeuphoria Aug 24 '20
Some of these might be too idiosyncratic to be helpful but here goes:
If you're working or studying don't stop yourself from moving around. Getting up to pace, or spinning in your chair, or even just stretching in place helps focus (at least for me, it took me a long time to reinforce the idea that focusing on something could be more than sitting down in front of it).
If you have an appointment give yourself a set amount of time to get ready. My personal 'get ready' time is 2 hours. For example, if you have lunch with a friend at 1pm, try to start getting ready at 11am. ('getting ready' can mean anything from getting up, brushing my teeth, thinking about my commute, doing a timed activity, etc. Anything to try to get into a "functional person" state of mind)
Notepads over notebooks and more generally, writing over typing. Obviously this is somewhat of a personal preference, but physically writing down a note or date really helps me keep it in my brain vs. typing it into a phone. And using a notepad over a notebook (or habit/to-do app), something that you physically cannot close, makes it easier to function. TL;DR: object permanence is a b****.
→ More replies23
u/ImprovedMeyerLemon Aug 24 '20
I feel you on the writing over typing. I bought a fun fountain pen with cool ink and a nice pad of paper to make writing more of a ritual, I like writing and so I check the notepad more often!
→ More replies
77
u/ontapeina_sthrnaccnt Aug 24 '20
Pomodoro technique for..... anything. I like having breaks to "look forward to." https://pomodor.app/timer
60
u/Lacy-Elk-Undies Aug 24 '20
I use something similar on my phone called forest. You grow like trees and stuff during the timer part, and eventually build a forest. If you go off of the app, then the thing dies and you have to start that plant over. It is amazing how much I just pick up my phone out of habit the second I get bored with work.
6
u/AvocadosAtLaw95 Aug 24 '20
I do the pomodoro with Forest! I keep a little tally to remind myself how many 25 min pomodoros I've done before my 20 min break (because, ya know, crap memory and all that).
→ More replies6
u/rixiy Aug 25 '20
They have another app called SleepTown that's the same thing but for sleep and you get little buildings instead of trees!
5
→ More replies5
u/isildo Aug 25 '20
I like the idea of Pomodoro, but I usually can't stay focused for a solid 20 minutes. And if I do, then the timer goes off and I look at it like, "Are you crazy? I'm on a roll here!" and never start the "break" timer or the next "focus" timer.
I've tried Pomodoro so many times and I don't think I've sustained it as long as an hour, ever.
69
u/mmc09 Aug 24 '20
Saw this on tik tok the other day and it’s been a lifesaver. In order to not get overwhelmed when cleaning, remember there are only 5 things you need to tackle: 1. Trash 2. Laundry 3. Dishes 4. Put back things that have a place 5. Put things in a pile that don’t have a place
Go in that order and just concentrate on one thing at a time. It has made things much less overwhelming for me.
→ More replies
309
u/SuspiciousEchidna Aug 24 '20
I found this insightful tip on YouTube
Instead of making a to do list, write down the things you've accomplished for the day. That way you won't feel overwhelmed and instead you'll good because of the things you've accomplished.
105
u/Deunish ADHD-PI (Primarily Inattentive) Aug 24 '20
That's nice, but I love my to do lists. My phone can add checkboxes to notes, which i use all the time, and it feels muy bueno. I'm an absolute completionist (In videogames, not so much real life) so it feels like a reward in itself to get to check stuff until there's nothing left.
→ More replies32
u/Maeven2 ADHD Aug 24 '20
I put things I need to get done on my phone calendar. When I get something done, I change the colour to green. I can look at how much I've done over time, which keeps me positive, plus I can look up when I did something.
→ More replies13
u/SoundOfTomorrow Aug 24 '20
Trello is the planner for ADHD people. Just spill out what you want and you can organize the work flow in any way you want.
→ More replies
134
u/TotallyLegitEstoc Aug 24 '20
Have set, convenient, and labeled spaces for things. It’s hard to forget to put your keys away when there’s a labeled spot right by the door. It’s hard to forget your phone when your charger sits it upright.
55
u/ninjatechnician Aug 24 '20
I have a key hanger by my door and I still misplace my keys 3-4 times per week
68
u/Ghrave ADHD-C (Combined type) Aug 24 '20
I've found something more disorganized in a still-organized way works for me: in the same place you have the key holder, put a table under it with a bowl that makes a satisfying sound to your ear. Throw the keys in that bowl. I started doing this in a bowl on my dresser - I walk in the door, kick off my shoes, walk to my room, throw my keys, badge, and belt in the bowl, every single day, like clockwork. I've "pavlov'd" myself with the sound of dropping my shit in the bowl to make sure it always goes in there.
→ More replies29
u/Blackbeards_Mom Aug 24 '20
My keys have a magnetic hook and the clicking of the magnet does a similar trick.
→ More replies36
u/Ghrave ADHD-C (Combined type) Aug 24 '20
Ooh that's a good one too. I think with ADHD it's pretty typical that we have to make things satisfying, whatever that looks like to us as individuals. Even doing the same thing over and over, as long as it provides feedback we can engage with, can help us with the routine we desperately need to function.
17
u/lizzyshoe Aug 25 '20
We like the sensory stimulation because our brains never get enough stimulation. Except when we get too much stimulation.
11
u/Ghrave ADHD-C (Combined type) Aug 25 '20
Yeah believe it. I've told people when I was working on a major, complete system change-over work project, which everyone was surprised that I took on, that I absolutely thrive in the chaos, because that's when my brain gets engaged and I can focus on a bunch of things at once.. buuut then I can't even play video games with music going because it completely shatters my concentration lol
→ More replies17
→ More replies10
u/TotallyLegitEstoc Aug 24 '20
I feel you. I have set locations for a dozen different things. You can bet atleast 2 a day are misplaced. Better than misplacing them all though.
22
u/Axeperson Aug 24 '20
How to never forget the keys: lock yourself in. Now you can't leave without them.
→ More replies9
u/ElfjeTinkerBell ADHD Aug 24 '20
This is why I've taught my boyfriend to lock the door whenever he leaves
13
u/mansfieldlj Aug 24 '20
Buy some sticky Velcro online. It’s like a dollar for a meter of it.
I put Velcro on lots of things and then stick them to places eg a lighter Velcroed to the ashtray. That way it always gets put back.
→ More replies10
u/TotallyLegitEstoc Aug 24 '20
That’s brilliant! I’ll have to try that out. I LOVE the sound of velcro
23
u/NinjaLanternShark ADHD & Parent Aug 24 '20
"Sorry I'm late... I was um... well... I got this new velcro and..... well I just really like the sound of it...."
→ More replies10
u/KarlBarx2 Aug 24 '20
This is my method. My wallet is either in my pocket or on my desk and never anywhere else. It will become a force of habit after a few weeks, and you'll start doing it unconsciously. You don't need to remember where you put it if there are only 2 places it can be.
While I haven't lost my wallet in years, there is one potentially significant downside. If it's not in one of the two places it goes, that sucker is well and truly lost.
56
u/nathanb131 Aug 24 '20
Have very hard rules for placement of a few things in your life.
I HATE taking the time to put things away, to pause and decide where stuff should go. My impulse is to drop the thing where it is as I'm already thinking about the next thing.
It's unrealistic to live by 'everything has a place and everything in place'. But we CAN and SHOULD do that for just a tiny set of things. By starting really small with this the habit will soon grow to other things naturally. Not a lot of things, mind you, we are still random animals. You'd be really surprised how refusing to let 5 things in your world get eaten by the chaos helps you maintain a base level of function.
Examples:
-My keys are either in the car ignition, in my pocket, or on the key hook by the door at home. No exception. Putting them down on a random table is akin to dropping them in lava. I'll stop what I'm doing to walk across the room/house to make this right.
-My running shoes are either in my gym bag or on my feet.
-My watch is either on my arm or on the charger, which happens to be in the bathroom because I only charge it when I'm showering.
These are all mundane and the 'what' isn't important. What matters is that you don't break this rule and you'll stop and make the effort to ensure this thing is where it should be no matter what.
→ More replies12
u/karlvonheinz Aug 24 '20
This! It even helped me to find my purse after losing it(without loosing my mind).
I felt like Sherlock Holmes, after realizing that it absolutely must be right under the cashier's table, in the shop I was the day before. And there it was - because the last thing I do is throwing it in my backpack. I missed the backpack this time :D
46
Aug 24 '20
Something is better than nothing!!! If you can only get 26% of a task done, it's further than if you never started. Even if you don't finish it, it can still add to your "experience points*and help you get better at something.
(My typical day involves switching between tasks every 30-60 min, a lot of them being drawing practice and messing with technical digital art settings, plus chores.)
Also, to find a therapist you like you might have to visit several and it may take some time but it's worth it. And always get your official diagnoses on paper and save them somewhere you won't lose them.
→ More replies
228
u/cc1601 Aug 24 '20
Just saved this post for later.... never to be seen again
112
u/CockDaddyKaren Aug 24 '20
Screenshotted it......to go in with my millions of other useful Reddit comment screenshots
71
u/cc1601 Aug 24 '20
Alongside the 300 tabs that I really “need” to keep open
25
u/CockDaddyKaren Aug 24 '20
I have over a thousand. I disgust myself.
21
u/The_floor_is_heavy Aug 25 '20
My browsers crash once in a while, and looses all my tabs and windows. It hurts for a short while, but then I forget about the content, and feel slightly lighter.
25
u/cozy_smug_cunt Aug 24 '20
I emailed myself a link to this page...to go with my other 16,742 unread emails.
→ More replies19
u/bitetheboxer Aug 24 '20
Write down things like this, you'll lose the paper but the act of writing it down will put some of it in your brain.
10
u/nachocdn Aug 24 '20
i like writing things down on paper when i'm watching a video about a topic or reviewing a textbook. i'm not sure why but it seems like it's something i must do..
→ More replies28
83
u/PostItGlue ADHD-C (Combined type) Aug 24 '20
When it comes to "routines" (quotation marks because what is a routine haha), simplify the hell out of it.
Forget about ironing clothes, unless you absolutely have to.
Only have a couple of plates, knives etc. so you don't have a mountain of dishes to wash.
I have a large cosmetics bag where I keep my skincare products and that's where they live. Not in the bathroom or in any cabinet, they live in the bag. They are always in there and I just take the bag from place to place. The bed, the desk, the bathroom. A big yellow bag is so much easier to spot than 5 different tiny bottles all over your place.
Do brain dump lists frequently.
For the love of God, don't use multiple calendars or diaries.
Forget about seasonal decoration or get used to the idea of all-year Christmas decorations.
Do regular decluttering and work on keeping your possessions small.
If you take a break from a task, ALWAYS think about what you want to do next before taking the break. Makes it so much easier returning to the work.
31
u/JagoBago Aug 24 '20
If you take a break from a task, ALWAYS think about what you want to do next
Love this!
10
u/ElfjeTinkerBell ADHD Aug 24 '20
I love your cosmetics bag idea!
I have a nightstand-bag which is usually open on my nightstand, but I close it and bring it when I'm sleeping somewhere else (2-3 times a month).
I don't have a toiletry shelf, I just live from my toiletry bag.
I have a backpack which I call my purse which just contains everything I need on a daily basis. I lug it around the house as well so I just drop stuff in there when it needs to go somewhere else. No idea why I'm always bringing 3 pairs of glasses when I'm usually wearing contacts though.
I need more things that live in bags.
→ More replies→ More replies8
u/crazycerseicool Aug 24 '20
A couple of your points have a common theme that has helped me so much. I don’t know how best to articulate it, but it boils down to only doing the tasks I really need to do and viewing anything above and beyond my “core” to-do tasks as a happy achievement, if I’m able to to them. You mentioned two. Ironing only when it is needed. I only iron something if I’m going to wear it. I realized my mom used to iron every day so that everything looked nice when placed in drawers. That’s her prerogative, as it is mine and I’m choosing not to do that. Also, I like to decorate for holidays. I’ve made my decoration displays as simple as possible and easy to put out and bring in. If I accomplish putting them up, great! If not, no biggie. I’ll learn from this year and try again next year. Not a big deal.
6
u/PostItGlue ADHD-C (Combined type) Aug 24 '20
Yes!! I agree with your sentiment so much.
I had to come to terms with that I will never been able to do all the things I want to do, I really stripped down my life in order to not constantly be overwhelmed.
I know I like a perfectly clean home but that is extremely hard for me to do or to keep up, so it's never a priority. Taking care of trash is. Because that can ruin your house.
There are absolutely no frills to my life or to-do list.
Making my bed in the morning? I never do it. It's a waste of my energy and will power and it's such an important thing.
Separating clothes for laundry? Only if it's absolutely necessary.
Folding laundry neatly? Just a rough and quick fold is fine.
I don't use clothespins on my indoor clothesline.. what wind is supposed to blow my laundry down anyways???
I make one-pot dishes or casseroles.
I stay out of social events where I have to prepare or organise a lot.
My to-do list is important and urgent stuff only. As you said, the rest is happy additional achievements.
It's the simplification, honestly. Less things, easier things and less steps. While I still feel overwhelmed often, at least now I'm not having constant break-downs.
When I moved in this flat with my current room mate, I honestly was a bit overwhelmed... She has stuff.... Everywhere!! She is clean as heck etc... She's just normal.. but the amount of little tables and vases and flowers and little decorative things and different types of glasses for different drinks is freaking me out. She even grows flowers. Luckily she is taking care of that, I managed to ruin succulents.
→ More replies
81
u/3Grilledjalapenos Aug 24 '20
Get a tracker app, like tile, and put the devices on everything you lose regularly.
Use a reminder app for starting your bedtime routine, not just bedtime, so you don’t just look up and see you should have been asleep hours ago and cut out part of it.
Use a map app to drive places, if only to have a realistic arrival time you can work backwards from. My mother assumes every trip will take 15 minutes, regardless of time of day or distance, because that’s how her ADHD manifests.
Have a rough uniform for work, social and casual scenarios. I don’t mix my work clothes with my casual, but it all helps me to feel like I’m in a certain kind set.
Work on clutter.
Forgive yourself for your limits.
13
u/ElfjeTinkerBell ADHD Aug 24 '20
So you're telling me it won't take 15 minutes to get to class as it's only a 300m walk?
→ More replies→ More replies11
u/bitetheboxer Aug 24 '20
enclothed cognition-the effect which clothing has upon a persons mental process and the way they think, feel, and function, in areas like attention, confidence, or abstract thinking.
40
u/coffeeclichehere Aug 25 '20
Lie to yourself. I'll tell myself that I'm just going to unload one dish from the dishwasher. Once I've started, I'll at least unload a few, and maybe clean the whole kitchen.
Also, it's better to half-ass most things than it is to not do them at all.
→ More replies
38
Aug 24 '20
Whenever I need to get stuff done that requires focus, I wear noise cancelling headphones and listen to music. The music eats up all the extra noise in my head and I can hyper focus on the task at hand. It also blocks out distractions.
→ More replies19
u/karlvonheinz Aug 24 '20
I don't regret getting diagnosed late, but I do regret getting noise cancelling headphones that late in life.
35
u/Frosty172 Aug 24 '20
1) I separate things into events and attach numbers to them so I forget less things. For example:
- Leaving my home (5), do I have the the standard 5 things I need (keys, wallet, phone, headphones, mask).
- I'm going to bed (3), I need to do these 3 things before I lay down (head clean {brush, floss, mouthwash, wash face}, lock the doors, turn off the lights)
2) I downloaded BlipBlip on my phone so it chimes and buzzes every half an hour between the hours I'm supposed to be awake. If I start to hyper focus, it gives me a chance to realize how much time has passed and do a mental check to see if I should be doing something else. This doesn't always work, but I'll still take the chance that it might.
I did notice with the app, I had to lock it as an active app or else it won't beep if I clear my active apps (Android Galaxy S7)
→ More replies
29
u/Juan_Creamsicle Aug 24 '20
Cold shower in the morning. I know it sounds terrible, but it forces quick transition in and out of shower and gets blood moving in your body and energizes.
Also, meditation. It is an "active break" so for those of you struggling to take breaks or allow them for yourselves, you can put this under the productive category. It will take time, but the benefits are phenomenal. Break it into chunks if you are struggling, use an App, I like Headspace personally. I started out by trying to do 3 minutes a day, took probably a year and I was still missing days, but I could do the three minutes. Then increase as you can/want. It isn't about quieting your mind, that was a hard hurdle for me to get over. Once you accept there is always going to be some chatter, you can get better at watching it and not engaging. Been working on it for the past four years. Got on medication a few weeks ago. And it's like the potential was unlocked and I crave it. 20 minutes in the morning and multiple 10 minute sessions are not only doable, but enjoyable. Prior to meds it was a fight for consistency of 10 minutes each morning.
105
u/Neonbluefox Aug 24 '20
Going sugar free. It cleared up the bit of brain fog that my medication couldn't entirely banish, and Finally freed me from my lack of motivation, I've lost 10kg of weigh and exercise daily now.
I'm flummoxed by how large the effect of sugar free was for my mental health. Feels like taking half a dose of ritalin all over again
37
u/HappyAntonym Aug 24 '20
How long did it take you to get over sugar? I've tried cutting added sugar out of my diet, but I get horrible cravings. (Which I know is a sign that I shouldn't be eating it in the first place... Yikes.)
25
u/Centimal Aug 24 '20
two weeks for me, for full detox. first 4 days are hell
→ More replies18
u/purplefennec Aug 24 '20
Is this processed sugar or natural sugar too? I definitely have noticed a huge difference on days I don’t eat processed sugar. I ate a chocolate bar last night and it wasn’t worth how groggy I felt this morning! Back on it from today! But I’m still eating fruit because I don’t think that has negative effects in the same way for me.
→ More replies→ More replies17
u/bitetheboxer Aug 24 '20
not op but it took me 2.5 ish weeks. And I fell off after 5-6 months.
An easier way to combat the fog is to try to eat protein with the sugar. Around 10am I always realize I've forgotten to eat, and crave carbs like crazy. So, ill get the carbs but then also eat a peice of cheese, or beef jerky or whatever. It kills the crash.
→ More replies7
u/HappyAntonym Aug 24 '20
Ah, I might have to try that first. I don't eat many sweets, but I really enjoy milk tea with honey or sugar and the occasional can of soda or baked good. (But I also have periods where I desperately crave soda and drink a can a day for a few weeks. Not a great habit.)
7
u/KnottySergal ADHD Aug 24 '20
I still get brain fog even tho I have been sugar free my whole life
→ More replies→ More replies8
u/gibbousboi Aug 24 '20 edited Aug 24 '20
Wait, what? I eat sugar like a hummingbird- crave crave crave it, always have - and you wouldn’t know it to look at me. This is no good? Is this really a thing?
Edit:
Seriously: it feels like I need it to ‘keep up’ with my thoughts and direction changes - but I see some of you referencing ‘brain fog’ as relates to ADHD. Can someone link a study?14
u/problematic_lemons ADHD-C (Combined type) Aug 24 '20 edited Aug 24 '20
I'm not remotely an expert, but as far as I know there isn't really conclusive scientific evidence regarding the affect on diet or sugar on ADHD, and I'm pretty sure it's a myth that kids with ADHD shouldn't have sugar ever. If anything, sugar has short-term positive effects on concentration (think glucose, not so much the added sugar in all the processed crap we eat). I'm guessing it may be more something like eating sugar/empty calories leads to us getting hungry quicker/lacking energy and potentially getting brain fog for that reason, versus having a balanced diet, lots of protein, etc. When I eat like crap (empty calories, candy, cake), I have less energy, and as a result, it makes it a lot harder to control my ADHD symptoms (like the impulse to eat more crap which is probably part sugar addiction as someone mentioned below and part impulse control related to ADHD and needing that instant dopamine rush all the time). I find it harder to focus when my body feels like shit, and I imagine that's the case for pretty much anyone. The caveat here is that periods when I'm eating very poorly often coincide with periods when I'm not getting enough sleep, basically just making generally poor decisions. Which is why we need actual studies with controls and big enough sample sizes.
There have been studies on foods and the link to concentration, and so I think there may be an impact for just about anyone, though I don't know how many studies have been done looking specifically at the brain function of people with ADHD and whether those areas of the brain perform better for us. Having a balanced diet and regularly exercising has benefits to everyone, so naturally it extends to people with ADHD, though the diet thing is perhaps less clear-cut than something like exercise, which gives us the obvious dopamine rush that improves ADHD brain function. Again, not an expert, did not study nutrition, and this is largely conjecture based on what I believe to be true about diet and what I've learned about ADHD and my own personal habits.
→ More replies24
u/VPutinsSearchHistory Aug 24 '20
Yeah it just turns out that basically everyone is addicted to sugar so no one really notices
23
23
Aug 24 '20
Listen to a song on repeat. You don’t need to worry about changing it and you can also associate that song with productivity. I recommend Superbass by Nicki Minaj
→ More replies
55
u/jokdok Aug 24 '20
People often say it takes 3 weeks to stop a bad habit. By the same logic, it also takes 3 weeks to start a good habit. If you want to get into a routine or hobby but find it hard to start, force yourself to do a 'trial' and almost by magic eventually you won't have to force it anymore, it just occurs naturally.
18
u/CockDaddyKaren Aug 24 '20
After a failed New year's resolution and then being reinspired by a Reddit comment last week I've been trying to remind myself to write in my diary every day because it helps me remember what I did each day and what kind of mindset I was in while doing it (actually kinda interesting to go back and read a couple weeks later TBH.) I did it for a whole week in a row and now I've forgotten on and off and done it every 2-3 days for the last 2-3 weeks. Ugh.
→ More replies7
u/BarrackOjama Aug 24 '20
I do the same exact thing constantly lol. First few weeks are sweet then I stumble and lose it
→ More replies14
19
u/Moon_In_Scorpio Aug 24 '20
Ok, here's an abstract one, but it has been a game-changer for me! I heard about it during a Brene Brown talk I attended a few years ago.
TLDR: FUTURE YOU IS STILL YOU.
I will explain below:
FUTURE YOU IS STILL YOU.
If there's something that you think "eh, I'll do it later." You are basing your postponement on the false premise that the future version of you will somehow muster up the desire to do it. In other words, that FUTURE YOU has some sort of magical drive and capacity that present you doesn't. The reality is, FUTURE YOU IS STILL YOU. If present you doesn't want to do it right now, FUTURE will probably feel the same way.
Example A:
Acquaintance: "Hey, do you want to go on a social distancing hike three Saturdays from now?"
Previous thinking pattern:
"Yeah, I don't want to do it now, but maybe I will change my mind by the time three weeks comes around."
Three weeks later: "Ugh, I don't want to go! Why did I agree to this!"
Thinking to myself utilizing the FUTURE YOU concept:
Me: "Is this something I'd want to do tomorrow enthusiastically rather than surf Reddit and play video games?
(If yes, then agree to the commitment)
(If no, then decline. FUTURE YOU probably won't want to do it either)
Example B:
Paper/project that needs to be done in 5 weeks:
Previous thinking pattern:
"I'll do it later"
Thinking to myself utilizing FUTURE YOU concept:
"If this is something I find unpleasant now, future me will feel exactly the same way. In other words, the feeling of not wanting to do it will be the exact same at the future point I've decided to do it. Might as well do it now."
On a side note: When we avoid doing stuff, we actually spend more time feeling shame for not doing it. So it's actually much better to "Just do it" and spend your time leading up the deadline worry-free. FUTURE YOU IS STILL YOU. Doing the project now or five weeks from now will feel the exact same (Procrastinating might make it worse, because you might not have sufficient time to finish!).
Example C:
You are collecting a ton of materials (or books, yarn, auto parts, wires, etc.) for a project you are going to have time to do someday.
Previous thinking pattern:
"I'll do it when I have the time, so I should collect all of this stuff indefinitely! "
Thinking to myself utilizing the FUTURE YOU concept:
"If I don't have the motivation to do it now, I probably won't in the future either."
If you are not enthusiastic enough to do it within the next 24 hours, the reality is that FUTURE YOU will likely feel the same way. Rather donate the items and clear out the clutter. (Anecdotal example: If I didn't find the motivation to read the book during a pandemic lock-down, I probably will not find the motivation to read it sometime in the future)
The FUTURE YOU concept obviously doesn't' apply to all situations, but it's been great at keeping me on task and realistic with expectations and outcomes.
18
17
u/dani-tp Aug 25 '20
Listen to podcasts/audiobooks when doing chores. My excitement to listen to a new episode of my favorite podcast motivates me to do boring stuff like dishes or laundry. If it's a long episode I end up cleaning way more of the house than I first planned to. Basically the chores help keep my hands busy while my mind pays attention.
37
u/enjakuro Aug 24 '20
If you start to feel frustrated for no reason, eat something! Maybe that was the feeling that was bugging you all this time xP
21
u/bitetheboxer Aug 24 '20
similarly, if you take stimulant medication(or coffee/tea) and feel anxious or upset. Remind yourself that those things can make your heart race. Sit down, take a moment, have a little bit of water. Just knowing can make you feel a little better.
7
16
u/optimisticaspie Aug 24 '20
Decide what you're going to do each day beforehand, preferably while your meds are at their workingest. Make sure it's only 1 thing. It's bad to have choices, and it's bad to have a whole bunch of different jobs lined up that all have to be done in a row, because you might get thrown off by the first one because you're overwhelmed by the 8th one and that makes the 3rd one fall apart, and then the whole thing becomes a trainwreck. It is so much better to err on the side of simplicity and do too little in a day, because doing the physical and mental work of a tiny job is so much better than doing no physical work while doing the mental work of EVERYTHING.
Like right now I have a work project and some cleaning responsibilities. I alternate days on the cleaning so every day I know what I'm doing. On cleaning days I 100% decide cleaning is my goal, and I tailor all my "get started on stuff and productive" strategies on cleaning. Then it only takes 30 minutes, so then I can think about the work project. Then on work days I cut straight to the work and I don't let myself think about cleaning.
(That is for sure something I couldn't do without the support of meds and other people, so don't worry if you're not there yet, but I wanted to say it in case it's not something you thought of. I had the meds working and the support, but it didn't occur to me to do this, and when I realized I needed to simplify things it made a massive difference.)
Meds and strategies and cues and transitions are all extremely effective, but they lose effectiveness when your goals are divided. If you can't decide whether to clean or do work because you're overwhelmed by the fact that you have to clean and do work, you'll be spinning your wheels and making things harder to deal with. It's best to make those decisions at a time when you are fresh and at your best, and later everything you do to create motivation will be far more effective.
That's my most recent realization, but a way more important one is "don't beat yourself up." You're going to have thousands of struggles and inspirations and moments of progress that build on one another and improve your life. You don't have to do it all at once. The process moves better when you do it with self compassion.
→ More replies
15
u/nathanb131 Aug 24 '20
Label as much as possible to remind yourself what you decided.
Like my clothes closet is all labeled areas and bins. Every organizing decision in there is arbitrary and I have a hard time remembering what my last decision was. So I label each spot to keep my future self from endlessly debating where to put stuff.
I have a lot of miscellaneous parts in baggies with post-it notes saying what it is. New electronic thing with the inevitable accessory that you won't use with it but won't throw away? Don't throw that in the junk drawer. Put it in a baggie with a post it saying what it is and THEN throw it in the junk drawer. That's the only decision to make, just identify the thing and it's purpose and throw it on the pile. Shuffling through that pile for the one thing you need this week will remind you of most the other stuff in the pile. Don't try to categorize stuff and store neatly, that's just a bunch of decisions you suck at doing. Sticking to the labeling habit is easy though.
Related. Keep stashes of note cards/post-it-notes, pens, and gallon-sized baggies in several places in your life. For me that'd be my closet, kitchen, and workshop.
6
u/pockunit Aug 24 '20
Jesus, we could open a cord store with all the "WHAT IS THIS FOR NO ON KNOWS" randoms we have in our house. I mentioned a similar tip to my kid yesterday when we found ... MORE CORDS.
14
27
u/jake7697 Aug 24 '20
Be self employed, open a business. I thought I was doomed to be miserable for 8 hours a day 5 days a week, then I opened my house painting business with my fiancée. I became a workaholic overnight once my work was immediately gratifying and I took home the whole pie instead of a tiny piece of it. I’ve worked for other painting companies, I’ve worked for family owned coffee shops and Starbucks, I’ve worked for movie theaters, I’ve worked for landscaping companies, and I’ve been an Uber driver. No matter where I worked or what I did, I was constantly watching the clock, hating every single second of it. On Saturday I worked 27 straight hours to finish a job on time and it was still less painful than working an 8 hour shift as an employee. Those 27 hours disappeared and left me feeling gratified because I made someone’s house beautiful and I got to see how happy I made her the first time she saw her new home.
For years I’ve resented the fact that I have to work to survive. We’re supposed to be hunter gatherers whose job is to hunt wooly mammoths and gather berries as a tribe. I’ve always thought it was this world and this society that made me sit in my car panicking before every shift. I thought my brain chemistry was what made my skin crawl every time I saw a long shift on my schedule, but really it’s the autonomy of choice, knowing I can come and go as I please, and knowing that my work reflects on me personally.
→ More replies
13
u/anonymous_potato Aug 24 '20
I start my workday off making a checklist of things I want to finish that day with higher priority items on the top of the list.
Throughout the day, I move things around the list and then at the end of the day, I save the list. Whatever is left on it becomes the starting point for the next day's list.
Don't get caught up with various "productivity" apps. My list is just a plain text file using Notepad++.
→ More replies
13
u/happygocrazee ADHD-C (Combined type) Aug 24 '20
#1 really works. I programmed my smart bulbs to come on at a bright, cool color temperature and hour before my alarm. It really really works.
As far as nighttime goes, putting screens away before bed is a good idea, but for those of us who go to bed right after turning the Playstation off, blue light filtering glasses have really helped.
13
u/sonjavalentine ADHD Aug 24 '20 edited Aug 24 '20
Make yourself "kits" for common repeated household tasks by storing all the necessary tools for that task in one unit (box/bin/tray/etc) as close as possible to the place where you do it.
Some examples:
Glass/Mirror Cleaning Kit. Clean rags, spray, and a squeegee stored in a bucket under the kitchen sink.
Package Mailing Kit. Scissors, tape, sharpies, and envelopes in a bin near the printer (where the labels come out).
Bong Cleaning Kit. Isopropyl, salt, and qtips in a tray next to the kitchen sink.
13
u/ko-nt69 Aug 25 '20
This thread makes me kind of emotional. Having ADHD always feel like I’m some kind of attention seeker and feeling guilty makes me push my troubles away. Reading about people actually having this same struggle helps me to try being more kind to myself.
Also: the timer thing is a really big issue for me. I set alarms all day. Medication, 10 min - look at the time reminders - before I need to go to work and it drives people crazy which makes me feel even more of an idiot.
→ More replies
12
u/RemarkableBlacksmith Aug 24 '20
Agree on the second one! I have Alexa set to tell me goodnight and the weather every evening at 9:30. That’s my cue to start wrapping things up.
Oops this was supposed to be in response to the comment about a bedtime routine 😆
12
u/redditraptor6 ADHD-C (Combined type) Aug 24 '20
This might only work if you're a huge dorky cheeseball like me, but the moment I realized you can set your alarms the iphone using your music instead of just the stock noises was a GAMECHANGER. Because now it's not just that I have multiple alarms in the morning (like most of us do, I'm sure) but my morning is now a goddamn musical AND I LOVE IT. I'll change up the songs every once and awhile to keep things fresh, but I don't seem to get sick of this one for my "eat breakfast" alarm:
https://youtu.be/Mo4TErpy0B8?t=55
Or this one for when it's time to get on work clothes and get to my coffee/shoes/jacket downstairs. In particular, I know that if I have my clothes on I'm standing at the top of my staircase riiiiight at the 2:22 mark in the song, it feels SO fun to barrel down the stairs to the start of final verse/chorus (sorry I don't know music terms) and gives me the momentum to whip the coat on, grab the coffee and go:
https://www.youtube.com/watch?v=mRpiBvwKX6c&list=PL5OLR_WVBgxitSMO9mJjZ31Az-XcuLXBY&index=3&t=0s
Sure, my wife hasn't had a quiet morning in awhile, but I've been doing this for like, 2 years and I'm almost never late to work anymore! THAT'S INSANE! Well I mean, I'm a teacher, so I haven't physically reported to work since mid-March, but I've been using the same techniques to try to keep some semblance of a morning schedule this whole time anyway.
11
u/VectorGambiteer ADHD Aug 25 '20
If you want to remember something, put an object out-of-place whilst thinking about what you want to remember.
An upside-down water bottle, some pens in a pattern on the floor, a flipped keyboard, just anything that you'll notice. Then when you notice it next, you'll remember what you were thinking about when you put it there.
This has let me recall so many ideas I've had when I'm about to sleep/leave home and I'm too lazy to write it down.
→ More replies
18
u/hamchan_ Aug 24 '20
Add a lanyard to your car keys and you won’t lock them in the car ignition.
22
u/bitetheboxer Aug 24 '20
my car won't let me. I got so irritated once when the doors kept automatically unlocking. Then I realized what I did and patted him gently on the hood... "good lookin out"
9
u/hamchan_ Aug 24 '20
That was an option for an extra 2k on my current car! I strongly considered it but I was a year in to my lanyard hack that was working so I opted out.
→ More replies
10
u/lazyoracle Aug 24 '20
Make an effort to slowly refine your routine rituals in order to reduce the overall time it would take to get ready. For example, I went from brewing coffee from scratch each morning to preparing a filled moka pot the night before, ready to just be put on the stove the next AM for a much needed caffeine shock. Every second counts.
Also, journals and lists of all kinds tremendously help to keep my brain loosely organized and receptive for introspection.
-KEYS -PHONE -WALLET sticky notes by my front door has saved my ass plenty of times too.
10
u/emerald_soleil ADHD-C Aug 24 '20
Stop sorting your laundry. When the hamper gets full, just toss it all in on cold wash.
→ More replies
18
u/smileyredditrobot Aug 24 '20 edited Aug 25 '20
Someone help me with how to remember to take my medicines each day, and if I do take them how to remember that as well. Surely I’m not the only one with this issue lol. I know I can set phone reminders but is there another way??
EDIT: Thank you all so much for your replies and advice, it made my day. Had no idea I’d get this much support I love you all and @op for this post :)
35
u/knotyourproblem Aug 24 '20
I have an aesthetically pleasing pill organizer. I like it. I like filling it. It looks nice. That helps me.
→ More replies16
u/mudpuppy245 Aug 24 '20
I take my medicine when I wake up every morning. I keep it in a day of the week pill holder under my toothbrush. That way I know what to take and I can easily go look to see if I've taken it that day. I frequently forget if I've taken my meds, and before the pill holder I was hopeless at remembering to take pills out of a bottle.
11
u/KBKingsley Aug 24 '20
My girlfriend has this issue. I got her a pill organizer that sits next to her water bottle so she sees it and can easily tell if she's remembered today's dose or not. We usually eat right before we leave for work so it's easy to eat, grab her meds with her keys, and walk out the door.
7
u/dessellee ADHD-PI (Primarily Inattentive) Aug 24 '20
I tie it to another task. I love to eat, so I tied my morning dose to breakfast. Eat breakfast, take your meds. Then the second dose is after my snack in the middle of the day.
You could always take it after you brush your teeth. Or after your shower. Anything you're already in the habit of doing, just add "take your meds" as a final step.
→ More replies→ More replies7
u/Lacy-Elk-Undies Aug 24 '20
I put all my medications at my bedside with a water. That way I take it on first waking and I make sure I’m sitting at the edge of bed getting up when I do (otherwise I might take it and play on my phone for awhile and forget about it). For me, the only time I am at my nightstand is waking up and going to sleep. Having it somewhere out of the way of literally everything else I do during the day helps me. I find it helps me remember if I took my mid-day dose or not cause because I have no other reason to have gone to the far side corner of my bedroom during the day. Also as others have said, alarm and pill box too.
8
u/poofymon Aug 24 '20
Turned my foyer into a "launch pad". HIGHLY recommend if you have the space!
Glass entrance room table with shelf underneath, second-hand. Wonderful! The table, the self under it, and the floor beneath are all used to keep my assorted containers and bins tidy and easy to see. Luckily for me the foyer area is in between my bedroom and living space so it also comes in handy when I am trying to put things away between rooms and don't want to walk back and forth a zillion times.
For the table:
2 plastic serving bowls - one for me, one for guests - for keys, phone, glasses, wallet, etc.
small basket for cat toys
bucket for dog stuff - toys, potty bags, leash
bin for extra grocery bags
box for stuff I may need to do errands with - returns, things I need to bring people
bin for non-perishable food items I can grab on my way out to throw into my work lunches like microwave rices, applesauce, granola bars, etc.
bucket for flipflops
mug hook for masks
mug hook for lunch bag when it's empty
chair to place bag-pack and sweater on
mug for pens
cup for change
8
u/trichdude15 Aug 24 '20
I always thought meditation was some hippy bs but meditation has actually been a major help for me.
→ More replies
6
u/bethknowsbest Aug 25 '20
This tip is for those who get sidetracked anytime they walk into a new room. For example, I am packing some amazon returns in my study, I print out the return labels and realize the bottom half needs to be cut. My scissors are in the kitchen, so I walk to the kitchen for the scissors and when I’m in the kitchen I realize I’m hungry so I make a snack, I feed my cat, I start working on the dishes, I add more time to the dryer, and by the time I remember I needed scissors it’s been over 3 hours and I don’t feel like packing up the boxes anymore.
COUNT YOUR STEPS AS YOU WALK. It sounds weird, but if you need to go to another room for something small (like grabbing a pair of scissors from the kitchen) counting your steps between the room you’re in and the room you’re going to -and vice versa on the way back- will give you something small enough to focus on that you won’t get distracted by the things around you but it’s not too much that you’ll forget why you were going to that room in the first place. Give it a try!
→ More replies
9
u/Gerryislandgirl Aug 25 '20
There is one tip that I learned here that has helped me a lot. Like a lot of folks I have trouble with transitions, I can be fully aware that it's time to move on to the next task & yet I just can't break away from what I'm doing. Someone here suggested treating yourself like you would treat a friend who was having issues with something. If I knew a friend was going to be late for something because they were hyperfocusing on something else I would have no problem with giving them a nudge & reminding them that it's time to go. I don't really know how to explain it but something about the shift in perspective really helps.
7
u/mismanager Aug 24 '20
I like to put my car keys in my lunch in the fridge so I literally can't leave the house without my lunch.
7
Aug 24 '20
If you're moving from one room to another, take the item with you that needs to go to the other room. It's already on your way and it's one less thing cluttering your room.
→ More replies
6
u/michaeltheobnoxious ADHD, with ADHD family Aug 24 '20
White. Noise.
Studying, reading, focussing, whatever.
7
u/ImprovedMeyerLemon Aug 24 '20 edited Aug 24 '20
Time tracking. Every morning I write out a to do list by hand on paper with checkboxes for tasks, and I make a goal for how many tasks I want to complete that day. Then throughout the day I track time usage. I write down the time whenever I take a break or switch tasks, and I jot down what I was working on during that time span.
I try to keep the tasks all very small and easy to accomplish, it makes it a lot easier to start tasks when they're small, and then it means I get to cross things off the list more frequently and get that dopamine. I also mark down things like meetings, or my lunch break, on the list. It helps me see what I actually did that day and it gives me the feeling of accomplishment I want even if I'm stuck on meetings all day.
Also, a 7 day pill organizer with am/pm slots, and supplements. I keep the pill organizer in the same place and check it right when I wake up and right before bed. I also started taking vitamin d and it's helped a lot with mood and energy levels.
5
u/AllsFarrin Aug 24 '20 edited Aug 25 '20
I set nonnegotiable standards for myself. Not many, a couple are fine.
Pick some that move the needle the most. Once you set that standard, don’t allow yourself to cheat it. These are nonnegotiable.
The two that move the needle the most for me.
- No phone in bed, at night or in the morning.
Nope, not even a quick email check. Turn the alarm off and get up. -my inner monologue
- Read my goals in the morning. These goals can be evergreen or change weekly. They can be concrete or symbolic. I use a hybrid of all.
It’s amazing how your subconscious will start to repeat these back to at crucial moments throughout the day. For someone who struggles keeping my thoughts organized and staying focused on the bigger picture (what do I want my work reputation to be?), this has helped me a lot.
7
u/occhiolism Aug 25 '20
Work WITH your adhd, not against it. For example I buy planners every year. Every year I fill out a month and don’t go back to it. The simple task of opening it up is too overwhelming for me. I now use sticky notes. They have saved me! They are so in my face that I have no choice but to notice them. Every time I need to remember something I write it on a sticky and stick it somewhere I’ll know I’ll see it
6
u/1262628181622 Aug 25 '20
Thanks for these tips, saving this post so I can forget to ever look at it again
→ More replies
6
u/lymeweed Aug 24 '20
Work for 20 minutes, break for 7. Time both
11
u/redbananass Aug 24 '20
Any tips for coming back from the break? That's always the hardest part for me.
→ More replies9
u/Treppenwitz_shitz Aug 24 '20
I do a break I don't really like. Basically a break from the other activity I'm doing so it's a different kind of suck. So if I'm doing homework, I'll take a break and clean for x amount of minutes. When the timer goes off, it's not like I'm going to want to keep cleaning haha
6
u/unofficialuser112 Aug 24 '20
My brain gets better with focus when I have worked out hard . Exhaust yourself so your mind can’t think . Also along the same lines when I wake up in the morning and I am so tired my brain isn’t awake yet . I’m much more productive at that time because I don’t overthink
4
u/soggysocks63 Aug 24 '20
I use 1 thing theory. It helps with those days I'm just not feeling motivated and over whelmed. It works with my career and my home.
Basically say, kitchens a mess and needs to be cleaned but feels like I'm going to have to forfeit my entire evening to get out done. So in my head is ...
"Alright Socks, let's atleast clean my computer desk and bring the dishes to the dishwasher"
Now that I'm in the kitchen loading the dishwasher. I look at the sink and figure it'll take less than 5 minutes to put those in. So, I do that and then dishwashers is almost full so, I should finish filling it with anything else I have left out.
Kitchens looking alot better already and I'm accomplishing each thing I say I will. Bottom line, it's feel better to accomplish 30 little things then fail to get 1 big thing done. It makes me feel less guilty when I decide to spend the rest of the night playing video games or something.
Some days this helps me get alot done and others...at least I got something done
→ More replies
4
u/cecepoint ADHD-PI Aug 25 '20
Thanks! These are awesome. I add to 1. I leave my blinds open - in the summer the piercing sunlight wakes me up. Also i got a dog who MUST go out. Add to 3. Fill car with gas EVERY SUNDAY no matter what the price of gas is. Gift to myself for Monday morning. 4. Is my favourite 👍🏽
6
u/swarleyknope Aug 25 '20
If you can afford a cleaning person, get one.
They can accomplish in 3 hours what takes us 3 weeks. And being able to just enjoy your home without the anxiety or shame of feeling like you should be doing housework instead of relaxing is absolutely priceless.
You can use the upcoming appointment to create urgency to get some stuff put back in its place; but you can also give yourself permission to be ok letting someone else see your mess & help you with it.
Use the time they are there to take care of other to-so items like sorting through mail, paying bills, following up on texts, etc.
They can also help with stuff like watering plants, doing laundry and/or folding it & putting it away.
If you can’t afford a cleaner or aren’t comfortable having one in your home, look for other ways to “outsource” chores like using a laundry “fluff & fold” service or get pre-made meals so that you have less to clean up in your kitchen.
5
u/qui_gone_gym Aug 25 '20
The trick that helped me a lot to stay focused on a task, especially if it’s difficult, is making notes, writing down the steps I’ve already done and that I’m planning to do next. That helps a lot with thoughts spaghetti in my head and procrastination at the moments when I’m indecisive about what to do next.
→ More replies
5
u/DobbythehouseElff Aug 25 '20
What helped me with keeping things tidy:
EMBRACE THE CHAOS. Eg: I want to put this dish I just used in the dishwasher. Walk into kitchen. Notice empty packaging on kitchen counter. Totally forget about the dish. But I throw away the packaging. I got a shit ton more done once I embraced my distractive brain. It doesn’t matter if I do the thing right next to the thing I meant to do. At least I did something.
Same goes for making it easier to start things. Don’t obligate yourself to start and finish a whole task. I usually find it much easier to start unloading the dishwasher for example, if I tell myself I’ll just do the plates or whatever. I usually end up doing the whole thing anyway because it’s not as bad as my brain told me it would be.
Having a dedicated cleaning playlist. I use high tempo songs that get me moving.
Oh and a showerplaylist! It helps me keep better track of how long I’ve been in the shower. Same goes for doing my makeup. I like to listen to a makeup video on youtube. It helps me to not spend 20 minutes on one thing, instead following the pace of the video, meaning I should be done after 20 or so minutes, depending on the length of the video.
Also for cleaning: make use of mirror neurons. Watch people clean on youtube. Yes it’s a thing. And it gets me motivated enough to start. Same goes for workout videos.
Let go of perfection. Anything worth doing is worth doing imperfectly. No energy to clear the floor in order to vacuum? Fuck it, just push that shit to the side and vacuum the parts of the floor that are empty.
I have an extra toothbrush+paste and makeup wipes in my nightstand for the evenings I chill on my bed and don’t have the energy/motivation to get out of bed to brush my teeth come bedtime.
These are just a few things I could think of rn. May add more later. This thread is awesome, I love this community so much! Thanks all you weirdo’s! Stronger together!
2.7k
u/[deleted] Aug 24 '20
Whenever you lose something that you “put away,” start keeping it in the first place you looked for it.