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By: Alisha MacIsaac - BSc, MACP, CCC
As a therapist with ADHD who supports many neurodivergent individuals, I understand the unique challenges that come with this condition. Individuals with ADHD often find themselves balancing the need for consistency and predictability with the desire for novelty and stimulation. On top of that, many of the tools and strategies we are advised to use can seem like just another task to manage, leading to frustration when we forget to implement them. This makes it challenging to identify tools that are both effective and sustainable over the long term—but it’s not impossible! I've compiled some of the most common strategies I share with my clients, along with personal examples of how I apply them in my own life. I hope these insights will inspire you to find what works best for you.
Adjusting Expectations: Acknowledge Your Neurodivergence
Living in a world that is predominantly designed for neurotypical individuals can be challenging for those of us with ADHD. Adjusting our expectations is vital in navigating life without feeling overwhelmed or discouraged.
How to Use It: Recognize that your brain processes information differently, and that's okay. Because of this, you may need to approach daily tasks and interactions differently than those around you. Shifting your perspective allows you to view the systems that work for neurotypical individuals as a challenge to adapt to, rather than seeing your inability to use these systems as a personal failing.
Real life example: Growing up with a social narrative that glorified hard work and organization, and labelled relaxation as ‘laziness’ was difficult. It was important for me to shift my perspective and recognize that my brain processes differently from others and I am still capable, valuable, and worthy. I acknowledge that I am often capable of producing the outcome that I want, but I might need a different approach to get there than most people. I learn about my brain and my needs and explore solutions that work for me so that I can thrive.
Realistic Routines: Having Multiple Variations
One size does not fit all when it comes to routines, especially for individuals with ADHD. Your energy levels can fluctuate throughout the day and week, based on factors like sleep, medication, and stress. Additionally, not every day looks the same - so when our routines are not flexible to our schedules, it is easy for us to abandon them entirely.
How to Use It: When it comes to creating effective routines, it’s important to first identify the different types of days you experience. Consider your needs for school days, work-from-home days, high-energy days, low-energy days, weekdays, and weekends. Tailoring your routine to fit the specific demands of each type of day can make a significant difference in your overall well-being.
Real life example: One approach I like is to build different routines around varying energy levels. I use a simple red, yellow, and green system to break down tasks and set my expectations for the day. On a red day, when my energy is low, I might plan for a later start, reduce household tasks, and prioritize just a couple of basic self-care activities. In contrast, on a green day, when I’m feeling energized, I will get out of bed early, tackle more chores, and engage in social activities.
Accommodations: Tailoring Your Environment
Accommodations are often thought of in academic or workplace settings, but they can be beneficial in your everyday life as well. Adapting your environment to suit your needs can significantly enhance your productivity and comfort.
How to Use It: Identify things you struggle to remember, transitions where you might get stuck, situations that are over or under stimulating, and things that are likely to get procrastinated. From here, you can assess if there are any ways to make these tasks more accessible, such as using visual cues as reminders, putting things you use often in the same place or finding alternative approaches to traditional tasks. There are hundreds of ways to accommodate your unique needs to make your day as smooth as possible.
Real life example: I tailor my environment and adjust tasks and activities to suit my needs as often as I can. This will look different for everyone based on symptoms and lifestyle, but for me it looks like:
✦ Getting my groceries delivered: I find grocery stores very overstimulating and a nightmare for my impulsivity. I save money, time and energy that is invaluable to me with this small adjustment. **As a bonus, I never used to remember everything I needed when I would go to the store, even when I made a list. Now I add to my shopping cart all week and rarely have to make a second trip to the store.
✦ Keeping things where I can see them: Although I love to be meticulous and organized, that often resulted in putting things away so nicely that I would forget they were there. To avoid becoming distracted and missing steps while getting ready in the morning, I keep all of my essentials in an open basket on my bathroom counter. While slightly less aesthetic, this helps me stay on task and ensures I don’t forget things I need, such as medication.
Tuning in: Identifying Over-stimulation and Under-stimulation
Understanding when you feel over- or under stimulated is crucial in managing ADHD. Being aware of your sensory environment can help you make adjustments that enhance your focus and productivity.
How to Identify Over-stimulation: You might feel overwhelmed, anxious, or irritable in a chaotic environment. Signs include difficulty concentrating, feeling on edge, or experiencing sensory overload (like noise or bright lights).
How to Identify Under-stimulation: Alternatively, if you find yourself daydreaming, feeling bored, or struggling to engage in a task, you may be under stimulated. This often manifests as restlessness or a desire to seek out more stimulating activities.
Real life example: Busy stores and traffic are at the top of my list of over stimulating activities. For so long I joked about my ‘road rage’, and lamented over wanting to go to Costco but never going because I would become agitated by the busy aisles and giant carts that no one paid attention to, and this began to impact me physically. It wasn’t until later that I identified these frustrations as overstimulation. Now, I adjust by going at less busy times, shopping online, and being a passenger in the car rather than the driver when possible.
Conversely, being under stimulated shows up in my mundane work and home tasks because I can become bored and therefore they often do not get done. I couple these tasks with other things I enjoy such as watching TV, listening to music, or I give myself a time limit to complete the task in and try to beat that time.
Connecting Through Movement: Physical Exercises and Stimming
Physical activity can be a powerful tool for managing ADHD symptoms. Regular exercise increases dopamine levels, which can improve focus and mood. Additionally, engaging in stimming—repetitive movements or sounds—can help manage sensory overload and maintain attention.
How to Use It: Incorporate regular physical activity into your routine, whether through walking, dancing, or structured workouts. Find forms of stimming that work for you, such as fidget toys, tapping your feet, or doodling while you think. These movements can help ground you and enhance your concentration.
Real life example: In my experience, the key to making movement manageable is to make it realistic and provide yourself options. If remembering to pay your gym fee, packing a bag with all your gear, getting to the gym, staying motivated, and adjusting your routine to accommodate feels too overwhelming, try YouTube videos at home. Find a few activities that you like and rotate between them so there is novelty. Consider high and low energy movement options to adjust to your changing energy and motivation levels.
As for stimming, I use a fidget pen, NeeDoh, and worry stones while working. I also have duplicates in my purse that I can use when I am in public or on-the-go. Although these are my current favourites, there are countless options to choose from based on your personal preferences.
Pre-Planning: The Art of Anticipation
Effective pre-planning allows you to account for unexpected changes and additions, making life feel less chaotic. This strategy also gives you the space to adjust your plans as needed.
How to Use It: Set aside time each week to review your upcoming commitments and tasks. Use this time to make adjustments, add new tasks, or prioritize. This proactive approach reduces last-minute stress and allows you to anticipate challenges before they arise.
Real life example: This one is historically difficult for me, as someone who started every paper and project on the day it was due. I became aware of this pattern, and am now mindful of how much of an impact it has on my stress levels. I make an effort to start things early. This gives me time to remember what I may have forgotten, and make adjustments before I am out of time. As mentioned, I start my grocery list earlier in the week rather than waiting to make it all at once. When I am packing for a trip, I start the week before so I can add things I forgot before I need to buy replacements for things I forgot at home. I have both weekly and monthly alarms set to update my calendars with important dates and appointments, which has resulted in less missed appointments and forgotten birthdays. These are just a few examples!
Body Doubling: The Power of Presence
Body doubling is a technique that involves working alongside someone else to increase accountability and focus. Having another person present can help you stay on task and reduce feelings of isolation.
How to Use It: Find a friend or colleague willing to work together in the same space, even if you’re doing different tasks. This can create a sense of shared purpose and motivation. You can also engage in virtual body doubling by joining online work sessions where participants check in and work together.
Real life example: I use this strategy for my most procrastinated tasks. Whether it is the oil change I have been putting off or catching up on work notes, I try to do it with my partner or a friend. If I don’t have someone in person to help ease the discomfort of a task, I will go to a coffee shop to get work done or call my mom or a friend on the phone to chat while I push through a task.
Harnessing AI: Your Personal Assistant
Artificial Intelligence has come a long way in making our lives easier, and it can be a game changer for those with ADHD. AI tools can help with scheduling, reminders, and even daily task management.
How to Use It: Explore applications like Todoist or Notion, which utilise AI to help you organize tasks. These tools can send reminders and alerts, ensuring you stay on track. Additionally, AI voice assistants like Siri or Google Assistant can help set reminders or answer questions, making everyday tasks feel less overwhelming.
Real life example: Apps, AI, and browser extensions, are all ways you can use technology to make your life easier.
✦ Chrome extensions such as Todoist helps to manage tasks, NaturalReader can read things aloud at adjustable speeds for the times when I can’t focus on long documents or articles and ToggleTrack monitors how much time I spend in each open tab so I don’t fall down a rabbit hole.
✦ Alarm apps and task tracking apps on my phone help me stay organized on the go.
✦ AI tools such as ChatGPT are helpful for creating new routines, breaking down tasks into smaller chunks, summarizing ideas or processes, brainstorming ideas for personal or professional projects, learning about ADHD and tips to stay focused, and that is just the tip of the iceberg.
Putting It All Together
Managing ADHD is a journey that requires patience, understanding, and a toolbox of strategies. Implementing these techniques can help create a more structured and fulfilling life.
Start Small: Try incorporating one or two strategies at a time. For example, set up a visual timer for a week to see how it impacts your focus.
Stay Flexible: Your needs may change, so be open to adjusting your strategies as you learn what works best for you.
Seek Support: Don’t hesitate to reach out to a therapist or who can provide additional insights and encouragement. Our team at Building You is ready to help you find the strategies that work for you!