Living with ADHD can affect much more than just attention. From time management and emotional regulation to memory and motivation, it can feel like your brain is constantly working in “overdrive” mode. But the good news? There are evidence-based strategies that can help. Whether you’ve recently received an ADHD diagnosis or you’ve been navigating it for years, these five practical tools can support your daily life, improve your focus, and reduce frustration.
1. Use External Tools to Support Memory
People with ADHD often struggle with working memory — the brain’s ability to hold information in short-term memory, process that information and apply it. When an individual’s working memory is poor, it is easy to forget important information such as events or appointments, it is difficult to keep track of multiple tasks, or you may walk into a room and wonder why you’re there. Rather than relying on memory alone, implement a system to support your brain’s functioning. Some helpful tools could include: – Digital calendars and app-based reminders – Sticky notes and whiteboards in visible locations – Visual checklists or daily planners. Research suggests that visual prompts and external aids can facilitate task completion and reduce cognitive load for people with ADHD.
2. Break Big Tasks into Smaller, Actionable Steps
A common ADHD experience is “task paralysis” – acknowleding that tasks need to be done but having trouble with knowing where to start. Your brain may percieve a long and complex task as confusing and overwhelming, making it feel impossible to tackle.
Instead, break tasks down. For example, the task of “ckleaning the ktiche” becomes the following sub-taks:
- Put dishes in the sink.
- Wash dishes.
- Dry the dishes.
- Put the dishes away.
- Wipe the kitchen bench.
- Empty the bin.
Completing each sub-task faciliattes progress and creates momentum to continue to the next step and complete the task.
3. Create Routines for Transitions
Individuals with ADHD often find it difficult to transition from one task or environment to another. Task-switching may include situations such as you working on a project and the phone rings or writing and email and a colleague starts talking to you, or you are helping a co-worker with a task and your boss asks you to do something else. These situations require a person to rapidly shift their attentional resources (focus, attention, and effort) from one task to another.
To improve your brain’s ability to task-switch, try building routines around transitions which assist your brain with executive function difficulties and provide your brain with cues that it is time to shift focus. Some routines could include:
- A specific music playlist for getting ready in the morning.
- Going for a walk before dinner preparation.
- A sleep hygience routine at night before bed such as reading or listening to relaxation music.
4. Incorporate Movement and Sensory Regulations
Physical activity is extremely beneficial for people with ADHD. Regular physical activity improves focus, attention, and executive function, while also reducing hyperactivity and impulsivity. Physical activity releases endorphins which have mood boosting effects and can alleviate symptoms of anxiety and depression that can co-occur with ADHD. Further, physical exercise also improves sleep quality, which is often a challenge for individuals with ADHD.
- Standing or walking meetings.
- Using a standing deskw hen studying or working.
- Using fidget tools during tasks.
- Frequent movement breaks during tasks.
- Take a break from tasks by going for a short walk.
- Register for a team sport to encourage regular physical activity.
- Schedule regular physical activity such as walks or strength training with a friend.
5. Practice Self-Compassion and Celebrate Small Wins
The experience of ADHD can result in feelings of low self-worth, insecurity, and self-doubt for many individuals living with this disorder. Therefore, it is important to be mindful that ADHD is a neuro-developmental disorder and not a character flaw. This means that individuals with ADHD think and learn in a different way
Self-compassion is extremely important for individuals with ADHD, as they often struggle with an overactive inner critic and tend to practice negative self-talk. Practicing self-compassion involves being kind and understanding to oneself, which counteracts negative thought and behaviour patterns and improves overall well-being. Self-compassion also promotes resilience, clarity, and a positive outlook, which are all beneficial for the management of ADHD symptoms.
What if These Tips Aren’t Enough?
If you are a person who recognises that ADHD symptoms are significantly interfering with your daily functioning, despite your efforts to implement strategies to manage your symptoms, you may benefit from professional support that highlights your unique challenges and strengths. If you would like to commence the assessment process for ADHD and gain an understanding of how the brain of an individual experiencing ADHD symptoms is different to the brain of the average person without ADHD, we are here to assist and support you.
Ready to Learn More?
Contact our team at Brainworks Psychology to book an ADHD assessment. Knowledge about how the ADHD brain functions facilitates understanding and insight, as well as alleviates
