ADHD Tips by An ADHDer 

Symptoms are not a reflection of your moral value. Symptoms are just a reflection of how your brain is made a little different. Shame has no place in working with your ADHD brain. 

Dopamine is key. Make sure you are purposely acquiring dopamine everyday to avoid addiction or substance abuse issues later on. This can be through working out, being around loved ones, playing a game you like, listening to music etc. 

Exercise is important. Science shows that even just 10 mins a day can relieve symptoms. 

Premake decisions. We get decision fatigue way faster than other people. Make choices ahead of time so you don’t impulsively make them on the spot. Ex: deciding what meals you’ll have for dinner for the week on Sunday night, picking out your clothing the day before, deciding which day of the week you will go to the gym and when etc. 

Make things visual. You will forget it if you cannot see it (this goes for people in your life, not just your stuff). If you forget to eat your fruits and veggies, put them on the fridge door instead of the drawer. If you want to remember something, write it on a sticky note and place it somewhere you can’t miss it. If you want to throw things away, keep the trashcan visible. 

Keep organized. Make sure all of your belongings have a home. This doesn't mean all your stuff needs to look neat. Your brain is more likely to want to clean up or put things away if it can easily remember where it belongs. Plus, you are a lot less likely to get overstimulated in an organized space. 

Adjust your environment to your needs. You do not need to do things the same way as other people do it for it to be correct. Your home needs to be set up for your needs and that might look different than homes you are familiar with. Maybe your shoes are in a basket instead of on a shoe rack because that’s the only thing that gets you to put them away. As long as the stuff is getting done, it’s okay if it needs to get done differently. 

Build in accountability. We do not have the same ability to hold ourselves accountable that other people do. We need systems of accountability in our lives to help keep up our motivation. This may involve asking other people for help or reminders. This may also look like attending body doubling sessions to help you stay accountable for being focused. Sometimes we need to see other people being productive to be productive too. 

Use rewards. ADHD brains have trouble not getting instant gratification. Use reward systems for yourself as a way to get some instant gratification. This might look like a prize, money, points, ice cream or new shoes. 

Set reminders. It is okay to need lots of alarms and reminders on your phone. Keep up with a calendar too! Whatever helps you remember to get the job done. 

Create consistency in your life. Try to wake up and go to bed at the same time each day. ADHD brains thrive on structure. Try to make your work/school schedule similar each day. The more consistency, the less time spent on decisions, and the more time to flourish. 

Gamify your life. Set a 20 minute timer and rush to clean as much as you can in that time. Compete with your past self to see how much you can get done in a specific amount of time. Play music and dance while you complete chores. Try and bring as much positive energy and joy to tedious tasks to increase the probability that you’ll do them. 

Make better to do lists. ADHD brains are easily overwhelmed but do need some day to day structure. Create to-do lists that only include 3-5 necessary productive items and leave out all easy tedious tasks like brushing your teeth or putting clothes on. 

Have fidgets on hand. Fidgeting is normal and okay, just make sure you are well prepared. Keep your hands busy with fidget toys, knitting, petting your dog, doing puzzles etc. The more we fight the fidgets, the more frustration we feel. 

Connect with other ADHDers. The best way to learn more skills that could help you in your life is by learning what works for other people with ADHD. Use social media or in person activities to connect and learn from people with brains just like you. 

Practice grounding. Sometimes our brains are super overwhelming to be in. Try focusing on the experience of your senses when this happens. This could look like listing all the things you see, hear, feel, smell, and taste, or through progressive muscle relaxation and meditation. The science backs that we need it, so do it!

Process Out Loud. ADHD brains sometimes need to speak it aloud to process it. Ask willing participants to be your sounding board so that you can process your thoughts when needed. 

Be aware of your symptoms. It is absolutely okay to have ADHD. However, we are not built in a world that is ADHD proof. We need to be aware of our symptoms so that we can take the steps we need to live a fuller and happier life. Emotion regulation, rejection sensitivity, difficulty with accurately perceiving time, trouble keeping up motivation, episodes of hyperfocus, and difficulty focusing are all real things we deal with. Knowing how these symptoms show up in our lives is crucial to being able to work with our brain instead of working  against it.