9 ADHD lifehacks I LOVE the most after 3 years of working on the ADHD

Jeg er ny her. Hva skal jeg gjøre?

Jeg bruker en 'tid-i-tid'-metode for å fokusere på ting ...det er som en regnbueklokke

Hei

En Alexa Echo Show har hjulpet meg mye med min ADHD

Hei. Jeg er ny her. 🙂

Er det noen andre nye i appen?

Sov bedre, invester i hvile.

Jeg er ny og jeg elsker ideen om å møte folk som meg

Hei, jeg er ny på appen

Regel #1 - Du har ikke lov til å forhaste deg.

Body doubling

Før du stopper det du gjør for å impulsivt starte en ny oppgave, stopp i 5 sekunder for å spørre deg selv hva som ville skje hvis du ikke gjorde det akkurat nå. Det krever øvelse, men når jeg først fikk det til, holder jeg meg mer på oppgaven.

Jeg åpnet dette rett etter å ha installert appen. Og åh, fungerer dette irriterende trikset med fet/vanlig skriftvekt faktisk?? Jeg leste alt på rundt 3 sekunder. Men som grafisk designer følte jeg meg personlig angrepet!! Ugh... 😂

Mine triks for å holde huset ryddig: Jeg behandler oppvaskmaskinen og vaskemaskinen som hushjelp, og når jeg starter, må de jobbe med meg. Vi starter dem i begynnelsen slik at de ikke går til spille. Det fungerer fordi oppvaskmaskinen er stilt inn på 1 time, så jeg vet hvor mye tid som har gått siden jeg startet, og jeg vil avslutte med å tømme oppvaskmaskinen og vaskemaskinen (1,5 timers program her), men tørking legges til hvis jeg gjør en grundigere rengjøring 😊.

Jeg har ingen :( akkurat nå er hjernen min rosa, fluffy enhjørninger 🦄 som danser på regnbuer 🌈

Har noen forslag til rottesamlere som meg for å kvitte meg med ting? Jeg ble oppdratt med gammeldags sparsommelighet, så det er vanskelig for meg å kaste ting. Jeg vil alltid finne nye hjem til dem.

Mitt life hack er alarmen på telefonen min som jeg må stille inn for å dusje og gjøre meg klar til jobb, slik at jeg ikke blir for sen!!

Hei, jeg er fin, ja.

Si tingen når du går gjennom døråpninger, f.eks. 'pølser ut av fryseren' eller bare 'pølser'. Jeg synes at det å si det høyt når man går gjennom rom, hjelper til med å huske det i stedet for å glemme hva jeg skulle gjøre i et rom.

Jeg opprettet en Instagram-konto for alle memene jeg elsker.

Sett lappen på tidspunktet for utførelse. F.eks. Hvis du trenger å ta med deg noe når du forlater huset, sett den på døren slik at du ser den før du forlater huset.

Mitt eneste triks er å bruke denne appen. Jeg legger bokstavelig talt alle ideene/tankene mine inn her, uansett hvor store eller små de er. Den har hjulpet meg så mye med organiseringen min og med å få ting gjort.

Wow!

Bruk formiddagen til oppgaver som har prioritet, eller perioden du er mest fokusert.

Det er litt involvert, men når jeg finner en god oppskrift, spesielt på Pinterest fordi jeg har en iPhone, åpner jeg den i Safari, som nå lar meg bli kvitt alle distraherende bilder som alle de dumme pop-upene, og så kopierer jeg oppskriften og legger den inn i Google AI og ber den om å omstrukturere oppskriften slik at alle målene vises sammen med instruksjonene, og så kopierer jeg det inn i Notater-appen min.

Jeg kjøper en notatbok med en digital penn. Alt jeg skriver ned vil umiddelbart synkroniseres med telefonen min. Jeg kan enkelt velge en påminnelse, sette avtaler eller overføre til andre apper. Jeg pleide å skrive ned ting jeg skulle huske overalt og miste det. Slik er jeg sikker på at de er trygge på telefonen min, og hvis jeg ikke får det gjort med en gang, kan jeg gjøre det når jeg vil i løpet av dagen.

Jeg kjøpte en vintageklokke som denne ⏰, og det er den eneste alarmen som kan vekke meg. Jeg plasserte den et stykke unna meg, så jeg må ut av sengen for å slå den av. Det virker som en god løsning for meg. Jeg pleide å sette opp 20 forskjellige alarmer på telefonen min med spennende sanger, og jeg hørte ikke en eneste av dem, selv om de ringte i timevis.

Meditasjon

HVITLØKS-KOKKE-HACK: kjøp masse hvitløk (skrell dem selv for å bevare smaken – søk opp skrelle-hacks), kjør dem gjennom en foodprosessor og spre jevnt i fryseposer, bruk et tynt redskap til å presse lett inn i mindre porsjoner og sørg for å få ut all luften og forsegle godt. Legg i fryseren. Neste gang du trenger hakket eller most hvitløk, er det bare å bryte av så mange porsjoner hvitløk du trenger og begynne å lage mat :)

Når jeg prøver å komme i gang med dagen, bruker jeg en ikke-forhandlingsbar ting for å hjelpe meg med å stå opp og sette i gang små ting på veien for å vekke kroppen min. For eksempel: Å mate katten min om morgenen er min ikke-forhandlingsbare ting. Jeg har dagsklærne mine rett ved siden av sengen, så jeg tar dem på meg som en zombie før jeg står opp. (Enkle klær. Elastiske bukser/T-skjorte osv. alt for å få kroppen min ut av klærne jeg sov i og føle meg annerledes) Jeg må alltid bruke badet, og heldigvis er det på veien (jeg drikker et glass vann før jeg legger meg) og bruker det. (Kaldt toalett = sensorisk oppvåkning) Så går jeg bort for å mate katten min, og jeg har matskålen hans satt opp ved vinduet, så jeg åpner persiennene også. Jeg har en gulvpute og medisinene mine og vann ved siden av kattens matskål og sitter bare der og drikker vann. (Selv uten medisin har dette hjulpet meg med å i det minste vekke kroppen min) Jeg sitter bare der og døser, men jeg er ikke i sengen, da mikroaktivitetene hjelper kroppen min med å våkne litt. Hvis jeg sovner på puten, er det greit. Men hvis jeg sovner i sengen, vet jeg at jeg aldri vil stå opp igjen. Vanligvis etter tretti minutter eller så føler jeg meg litt mer funksjonell til å gjøre ting og står opp for å re opp sengen og spise frokost.

For de med Apple -enheter og økosystem – å gjøre omfattende bruk av tekstutskiftingsfunksjonen er så fantastisk. Så i stedet for å skrive ut e-posten min hver gang, har jeg en trigger der «bb» erstatter teksten til min hoved-Gmail. Jeg bruker dem for ofte brukte symboler som   Ⓡ, slik at jeg ikke trenger å søke etter dem og alt. Det finnes mer sofistikerte versjoner som dykker dypere inn i å utnytte kraften i makroer. Rocket Typist, Phrase Express, Keyboard Maestro, Alfred, Raycast, etc.

Et hack jeg elsker for PROKRASTINERING 🫶er å finne den rette sangen eller artisten som du kan koble i hjernen din som din "KOM DEG OPP"-alarm og spille den hver gang du trenger å starte noe. For meg er det en artist som heter James Marriott, og jeg spiller sangen hans Ventriloquist, og det får meg til å stå opp og starte en oppgave jeg har utsatt ❤️🫶 (bonuspoeng for en sang med lang intro)

Fin

Kjøpte nylig en vekkerklokke uten slumreknapp! Satte den på kommoden min på den andre siden av rommet. Den har hjulpet meg med å kickstarte rutinen til samme tid hver dag. Så langt så bra!

Mitt hack: Det er litt som "body doubling", så hvis du liker "body doubling" er denne ideen god for deg! Så i bunn og grunn ber du bare om 3 påminnelser fra en venn eller familie før du gjør en oppgave. For eksempel: Jeg kunne fortelle mamma "gi meg 3 påminnelser før jeg gjør denne oppgaven, den første 30 minutter før, den andre 10 minutter før, og den 3. 5 minutter før" og så ville hun gi de 3 påminnelsene og etter de siste 5 minuttene ville jeg gå og gjøre oppgaven eller arrangementet. Jeg vet ikke om dette er nyttig, men det kan være det.

Det mest nyttige trikset jeg har funnet er «Ikke legg det fra deg, legg det bort.». Endelig er det ryddig i huset mitt. Hvis jeg tar en bunke klesvask ut av maskinen, må jeg legge hver ting bort, i stedet for å dumpe det på sengen min for sortering «når jeg har tid».

Jeg bruker Google Keep og Google Docs (eller hvilken som helst notatapp) for å lagre alle passordene mine! Det er veldig enkelt, basically så snart jeg lager et nytt passord, legger jeg det bare inn i notatet! Og så blir det der, og når jeg trenger det, er det der!

Hei, jeg har det fint for

Ikke ta av skoene mine før jeg har gjort alt som trengs i huset

Lytt til noe mens du gjør husarbeid

Ingen sko i huset. Jeg hater å vaske, så det blir mindre skitt. Spesielt hvis du har barn eller kjæledyr som deretter vil gå på puten din!

Hvis en kokkekar er #brent , la den koke med vann, oppvaskmiddel, eddik og POTETSKRELL. I det sjeldne tilfellet at dette ikke fungerer, la den ligge i bløt over natten med eddik og bakepulver. Takk meg senere.

Jeg holder forskjellige vesker klare for gjentakende aktiviteter. For eksempel; mandag kveld er korøvelse. Til denne aktiviteten holder jeg en veske klar med tekstene mine, pastiller for hals og stemme, vannflaske osv. Tirsdag tar jeg med meg handlevesken min med alt jeg trenger til meg selv og barna når vi handler mat. Torsdag er yogadag, så da tar jeg yogavesken min og så videre.. for første gang i mitt liv møter jeg (hovedsakelig) opp i tide med tingene jeg trenger..

Jeg ga min masete og klagende hjerneaktivitet et navn.. så hver gang den begynner å rase om hvordan alle i hemmelighet hater meg og hvor dumme folk må tro jeg er, sier jeg bare „Barbara, du gjør det igjen. Slapp av og kom deg for faen over det“ … det fungerer bokstavelig talt hver gang.

Har plassert en tag på snoren til brillene mine fordi jeg stadig mister dem. Hver gang jeg ikke finner dem, lar jeg den ringe.

En veggklokke i hvert rom

SKAFF DEG EN KATT! Eller – enda bedre – TO. De er verdt alt strevet. De hjelper meg å roe meg ned, de hjelper meg å sovne, de trøster meg når jeg er trist. Selv den verste dagen kan ha lyse øyeblikk takket være dem. *Bestem deg ansvarlig, et kjæledyr er en livslang forpliktelse (angående dyrets levetid). Og vær så snill å adoptere hjemløse dyr, IKKE KJØP

Jeg har en indeks i notatene mine hvor jeg oppbevarer ting. Spesielt ting jeg ikke bruker ofte.

På notatene mine har jeg et notat med tittelen MIN HELSE. Hver gang jeg ser en lege, tar jeg notater av hva de forteller meg, ellers glemmer jeg alt.

Jeg har laget fargekopier av mitt profesjonelle ID-kort. Jeg lar originalen ligge hjemme og legger kopiene i to snorer. Slik risikerer jeg ikke å miste det, og selv om jeg mister den ene kopien, har jeg den andre.

Jeg synes alltid det er nyttig å delta i timene hvis jeg tegner kruseduller. Bonus hvis du også tar notater samtidig.

Bionisk lesing er fantastisk, men det er ikke tilgjengelig på gresk. Så jeg gir gtp instruksjoner om å konvertere tekster til bionisk lesing. Ledeteksten er: transkriber følgende tekst med den første 1/3 av hvert ord i fet skrift. Noen ganger må den minnes på det, men det er verdt det.

Hører alltid på noe for å sovne. En podkast, teaterstykker på radio (tilgjengelig på nett), regn. Hvis omgivelsene er støyende, bruker jeg også ørepropper + lytter. Fungerer som støydemping. Kattens mage som sover ved siden av meg, fullfører det hele mens jeg klapper henne (forestill deg å fikle, men i den mest ømme versjonen mulig). Bonuspoeng hvis hun maler.

Jeg kan ikke ha noen til stede for å 'body double', MEN mens jeg snakker i telefonen med noen, fungerer det som 'body double' for meg, og jeg klarer å rydde opp.

Body doubling for å få en oppgave gjort hjelper! Spesielt med oppgaver jeg gruer meg til (som å legge bort tøy). Jeg kan enten få en venn eller ektefellen min til å hjelpe meg med en liten del av det, eller holde meg med selskap. Men hvis ingen er tilgjengelige, strømmer jeg en YouTube-video av noen som gjør den samme oppgaven.

Jeg er en voksen med ADHD, og jeg blir ofte stresset og engstelig på grunn av meldinger på telefonen min. Jeg hater å få meldinger, og jeg utsetter stadig å sjekke dem. Hva gjør dere for å kunne svare på meldinger?

ALLTID kunne se UUNNGÅELIGT, TYDELIGT SYNLIGT en visuelt representert tidtaker-nedtelling for (1) „[GJENVÆRENDE TID] Nåværende aktivitet: ____ gjenværende tid for“ (2) „[TID TIL] Neste aktivitet: _____“

Siden jeg fant ut at hjernen min må «jobbe på forskjellige kanaler samtidig», foretrekker jeg å «holde én kanal opptatt» når jeg jobber med oppgavene mine. Musikk (house og jazz fungerer for meg) når jeg lærer, TV eller YouTube (sitcoms, kultur eller historie og mine favorittbloggere) når jeg vasker osv. Og for oppgaver som krever visuell tilstedeværelse, som universitetsklasser, bruker jeg Sudoku ✨

Å ha ladekabler i hver veske slik at du alltid har en for hånden.

Jeg har en liten hverdagsveske som inneholder alle mine daglige ting (lommebok, nøkler, osv.), og jeg *tar dem aldri ut med mindre jeg trenger det.* Å ha et slikt sted for mine daglige ting har hjulpet meg med å glemme ting mye sjeldnere!

Vent, hvor leser jeg hackene??

pusting

Jeg bruker "Alarmed" for å huske medisiner, oppgaver, avslapning. Den har en insisterende påminnelsesfunksjon og ubegrensede slumrevalg.

Jeg er avhengig av å lage en liste for å få ting gjort.

Hei, jeg har det fint, ja

Jeg jobber med å lage et minnekart som viser meg hvor jeg har hver type gjenstand, med et bilde av beholderen den «bor» i.

«Clean Email»-appen – den organiserer e-postene dine og er et flott filter. Jeg reduserte mine innkommende private e-poster til en håndfull om dagen, og innboksen min er alltid organisert.

AuDHD-arbeidsboken av Kristin Kathryn Pena (anbefales på det sterkeste!) ga meg ideen om å sette opp en kurv med ting som hjelper meg å slappe av om kvelden: bøker, magasiner, papir, pensler og maling, sjongleringsballer, knokler, begleri. For turer og trening vil jeg legge til symboler. Den er nå fremtredende utstilt, og jeg vil tilbringe kveldene mine med å underholde meg selv med den. Jeg skulle kjøpe en kurv, men så fant jeg en filttaske som jeg ellers ikke bruker. ☺️

Jeg tror musikk hjelper meg. Hvis jeg har en oppgave å gjøre, vil jeg spille musikk, eller lage en spilleliste, for den tiden jeg måtte trenge for å gjøre oppgaven! Du skulle sett min Spotify😅 den har rundt 15 spillelister

Tips: Skap et miljø der hverdagslige oppgaver gjøres „i forbifarten”, som å bringe søppel nær døren.

Alle som elsker kjæledyrene sine vil tenke på dette. Jeg tror katter og hunder eller ethvert støttedyr du har er en god måte å takle ting på.

Kult, hva mer skal jeg si?

🥰🥰

Hei

Hei

Hvis affirmasjoner/gjentakelse av positive mantraer ikke fungerer helt for deg, minn deg selv på spesifikke ting du KAN gjøre. Hvis du sliter med å nevne noen, be en venn om å hjelpe deg med å legge merke til dine evner.

Take your meds daily at the same time!

Nice post

Love the costume 😀

Set an alarm 40mins before my actual wake up time, take my meds then fall back asleep. When that next alarm goes off, I actually have motivation to get out of bed and not snooze my alarm. +have a breakfast on the go drink

Not wanting to brush my teeth at night …. So I make myself think of spending all that money in fixing my teeth .. so I go

When I see a message, I just force myself to answer it, or else I know it will be lost in the abyss of unanswered messages 😅

Doing my most important thing first thing in the morning, it always get me in flow mode

Swimming helps clear the mind. Swimming steadies the breath, and the mind follows.

Wearing shoes at home to do chores, so I feel active and productive. Gets me locked in somehow

I find that walking is the most effective way to keep my mind organized.

Don't trust my brain as a memory storage and write important things and task down

Many bottles of water everywhere at home so that i can see and reach even if i completely forget about hydration

I use two different mobile phones with games only on one of them. This way I can save a lot of time.

Fresh produce groceries - immediately wash and prep and put away or use!

Julia! You are like the owner of this app right? Please check out my idé for making it better! https://tribe.numo.so/community/tvlamio/i-would-like-the-app-to-be-more-teen-compatible

Don’t be ashamed that you abandoned that hobby or project. For example maybe you were never really motivated to learn how to play guitar, you were just motivated to learn how the guitar worked. Your ADHD brain was able to figure out how it worked and then you lost interest because your true motivation was satisfied. It’s okay to be motivated by learning how things work and proving to yourself that you could master them if you commit 10,000 hours of practice, and then being satisfied. That can be a hobby. It doesn’t take us 10,000 hours to learn how something works and that makes it rare that we master something to a neurotypical degree. But we can often understand how many things work, that’s a strength.

Try the stay focused app. You can lock your favourite time wasting apps so they can’t open until you’ve spent a set time on your productive apps. Eg can’t use YouTube until you’ve spent at least 10 minutes in your messages app. Helps me reply to messages on neurotypical time, not four days later like I usually would.

Try the Alarmy app for getting out of bed.

People love it when you’re 5 minutes early. What you lose in time optimisation you will get back in feeling relaxed when the people around you aren’t so worried you’ll be late.

If you have things to do when you get home from work....don't sit down! Do it right away to keep the momentum of movement. An ADHDer in motion stays in motion 😜

I don't have any life hacks, my life is chaos

Go to bed

Does anyone have a study hack?

My life hack is maybe kinda silly, but I’ve pretty much always made it super hard for my dad to raise me. The last few years I’ve almost always talked back to him or started fights about little stuff he tells me to do, or rules he wants me to follow. I used to question almost everything I didn’t feel like doing – even if it wasn’t really that hard – and then we ended up fighting a lot. I was often kinda sad about those fights, ‘cause actually I love my dad sooo much, but it was like I felt I had to argue back, just because, you know… brain says “fight!” (ADHD mode 😅). And I know my dad was sad too that we fought so much. But then this really rough thing happened at school last spring. It made me super sad, and it felt like everyone was against me. I don’t wanna say what it was, ‘cause it’s waaay too personal. But the worst part? Dad had warned me about it sooo many times. He told me not to do certain things, he tried so hard to get me to think about it, and I just called him a “boomer” and yelled at him that I had the right to be who I am, and that he’s old and doesn’t get anything. 🙄 And then—bam—it turned out exactly the way he had warned me. He was right, I was wrong, and it really hurt. But you know what? He never once said “I told you so.” Nope. Instead, he took time off work just to fix everything for me. He literally turned the whole school upside down for my sake, and even sat with me in the classroom every single day for 3 weeks so I dared to go back. That’s when I realized: he actually knows stuff I don’t know yet, ‘cause I’m still a kid and he’s got all this experience. So I decided to stop fighting him so much and actually trust that he knows better about most things (okay, maybe not about gaming, what’s cool, or music taste 🤣🤣). Now I listen to him almost all the time, and we hardly fight anymore. Everything is sooo much better when I respect him and follow the rules he sets. I know it doesn’t sound very “cool” to obey your parents, but honestly that’s my life hack—just listen to Dad. He told me it’s still his life hack too! And when I think about it, I’ve seen it: even though he’s grown up and a parent himself, he still listens to Grandpa. If Grandpa tells him something, he kinda follows it, even though he doesn’t have to—’cause he’s not a kid anymore. So yeah… I think if everyone listened to their parents a bit more, life would be easier.

I have a calendar that I multitask in purple is my daughters stuff and light blue is my stuff it sets reminders day of 15 minutes two weeks from now. It’s pretty cool and I try to set timers for everything.

I love KC Davis. I haven’t seen her on TikTok lately. I read her book so long ago maybe I should reread it and take notes. Thanks for the idea.

Set realistic goals. Can't seem to reach your goals? Lower them and slowly work up to reach the end goal. And listen to the body and its limits.

Scheduling, Scheduling, Scheduling

Patience. If it doesn't require a tourniquet or CPR, you can slow it down a bit.

Find ways to make mundane tasks, enjoyable. Even if it’s as simple as a dopamine hit from completing it in your to-do list

I can't focus on anything

Organize

What gets scheduled, has a chance of getting done.

Figuring out only a part of the task is still a win

Giving someone a piece of your mind will cost you your peace of mind.

If talking to people, listen to what you hear, not what you understand

Create spaces for specific items - e.g. key place, meds place etc.

I have a problem with leaving blankets, jackets, socks etc. all over the house. So now I have unique, decorative and not-obvious looking laundry baskets in every room. It keeps the area tidy and keeps me involved in laundry.

Don’t put it down; put it away

to me i always make sure to keep notifications on if im just at my house but if im mid hyper fixation i would turn my notifications off

I once heard a saying and it’s kinda stuck with me since “Don’t put it down, put it away”

I have two calendars, a wall one and the phone one. I use the phone one to write down things fastly and that will provide me with a notification on the x day, but the wall calendar helps my memory by fixing the thing on paper, writing it. if I forget, there's a notification of the phone calendar. I still try to look at the wall calendar to keep an eye on the weeks, and usually I dont forget anything. but birthdays, ugh.

Coffe with my medication

Always leave a room tidier than you found it. No matter how messy or tidy the room is, do one thing. Relocate something. Take something with you that doesn’t belong. Straighten the bed cover. Every action helps and these micro actions make a difference.

Stay clutter free

Met toi un petit pot à clé à l’entrée de ta maison !

When you keep losing track of your stuff, because you just leave things on random places or if it keeps annoying your significant other, start using a box or crate. When for example you come home, leave a book on table, your significant other can pick it up and lay it in the box or crate. Table keeps looking nice and you know where your missing stuff is. Same goes for you. Instead of leaving it on the table, walk to the box or crate and place your stuff there. For me and significant other this works like a charm and our house always looks clean.

Lorsqu'on découpe les tâches en morceaux, je trouve préférable que ces morceaux soient de difficulté croissante à réaliser. C'est encourageant d'avoir réussi le premier pas !

Prep anything you can the night before to be on time to leaving early rather late!

So...do I have to scroll through the comments to see the 9 hacks?

Good!

Remember that the more "weird" and quirky you are the more "normal" people will be repelled by you so if you embrace yourself to the fullest and stop masking and pretending you can truly see who you should keep in your life

Start where you are and don’t compare yourself to others

C’est ok d’être dépassée par les événements ✨

If you want to do ✨️things✨️ (what's the thing is irrelevant) do a countdown! And no matter what, get up! Even if it doesn't work (because it can happen... you know? brain 🙃) do it! Just count down and stand up!

If you’re struggling with cutting off a person take your time slowly do it .

I have to start the day with meditation - usually the exact same guided metiation from the  store - Insight Timer (also Envision was good for detailed visualization meditations on seeing yourself accomplishing goals) at night I try to write down the 3 things to do the next day - and I listen to subliminals b4 bed usually with one earbud in lol 😂

Life is about choices, regardless of the result it was a choice the trick is the action of it

I have 3 different apps with to-do lists, each for a different kind of tasks : - I have Trello for my work-related and everyday-Life tasks ; every night I make my list for the next day by chronological order ; first task can be « take lunch in the fridge » or « take apple when leaving », etc. Some are labelled with a time : « 7.30 - leaving » « 8.00 - first course » « 5pm - go buy tomorrow’s picnic » - I have a padlet where my first column is all the things I have to buy (sorted by « grocery » « pharmacy » « urgent ‼️ » etc. I look it up when I’m programming my tasks for the day after - that way, I’m thinking « Well, tomorrow, I have some time between leaving work and picking up the kids, so I’ll be able to make a little détour by the shop to buy this thing on my list ! » - Numo : my life-saver ! I list all my routines, even the things I love but don’t always think to do when I’m at the end of a rough day : reading poetry, solving my daily chess problem, etc. That way, I’m rewarded for doing things I love ! AND : most important of all, it reminds me, first of all each day, to go look at my calendar, at my Trello, and at my Padlet. And that is a really great way to stay organized without the stress of thinking about everything.

I add all my tasks to the reminders app and add a date/time to each. I have to have bullet point check lists for every thing I do so I just last week started using the Microsoft to-do app and create different lists for each area such as to-do, shop for, returns, clean, grocery list, etc.

Use a portable whiteboard in an obvious place in the house Add only 5 things to achieve each day Don’t rub the items off when completed Put a line through or tick Add extra items if you achieve the 5

Don’t forget to eat something while you are busy

Going for daily walks, no matter how long or short, really works.

Mornings are hard for me. I write a list in the evening for what to do the next morning (and in what order). I have then offloaded the brain activity to a time when I can actually think.

Mine is to put on some music that makes me feel like dancing when I have to clean, tidy up and such !

Making a routine at night that makes me calm, but not having this routine causes chaos

Der Tag war toll

Take your time and pace yourself at your own pace. Worry about in the moment and try not to overthink of the past or the future as much. You will find yourself more stressed if you're not present in the now!

Mine is to get prefilled med packs from my pharmacy

Sem pressa e sem pausa. Aproveite os dias de foco e paciência com vc mesmo nos dias menos produtivos. Nenhum processo humano é linear e vc não fracassa quando desacelera. Um dia ruim é só um dia ruim.

Start as soon as you can

If you suffer from chronic pain. Your pain IS a valid excuse to not do things. Your health comes before anything else

I dont know even how to start I feel paralyze ….

Write down your tasks for the day AND then record them into ADHD Numo. You feel very accomplished.

Begin one task, even small during advertisements on tv or series

Don’t sit it down; put it away

What I used to do instinctively and only later found out was actually a hack or coping mechanism was body doubling. For example I could not for the life of me put dishes in the dishwasher or do the laundry, but when I called a friend and talked to them I would do it sort of on autopilot as something else to do while they talked and I listened. Now I know how it works and if I cannot make myslef do some "mindless" task - I call a friend!

Au bureau, j'utilise un casque anti-bruit et parfois je pousse un peu ma porte pour ne pas lever les yeux à chaque fois que quelqu'un passe.

Se acostumar a manter sua agenda no celular sempre atualizada, você nunca se esquece do seu celular 💡

Arrumar alguém para me cobrar as tarefas mais chatas e que eu mais enrolo. Mas não pode ser o namorado! Se não nós brigamos 😂

Crear un sistema de puntos con dinero por cada punto y al final de la semana gastarlo en lo que quieras. Las tareas terminadas dan los puntos, obviamente 😅

Planning and time blocking and thinking of my tasks / time and money “budgeting my time” this way hard tasks have a greater “money value “ to them and that creates momentum to achieve them

Play with fidget and walk help me a lot

I like to add something fun to get it done as I say. When I have a task I need to do, I like to gamify it. This can be anything. From cosplaying to listening to music. I specifically like listening to music especially my favorite songs so that I can belt out the lyrics while working.

HAIII

I do this too, but since I’ve gotten into gardening (finally able to keep a plant alive - thank you NUMO, Aderrall, and Planta app), I step into my back yard and breathe and admire all my accomplishments I never thought I’d be able to do

Leave the things you always forget by the door with the things you don’t forget. Infront of the door on the floor even. Purse/wallet, keys, phone, water bottle, etc- just pile it infront of the door. *works extra well if you have a cat, cause you’ll be looking around the door to see if they’re going to slip out when you leave, and spot your items*

If you fill notebooks out but keep ruining the organization because you grab the closest notebook when you need it, get 3 extra notebooks specifically to be a mess. You can later rewrite/copy things in the notebook it belongs in from the buffer notebook without ruining all of your fancy ones that have specific purposes.

If you get too overwhelmed with chores or tasks, go outside and walk around the block. You’ll feel refreshed and can restart with a clear head on where to start instead of trying to figure that out while 100 tasks are screaming at you.

If you take meds, chug a lot water with it and then every time you pee, use the bathroom break as a reminder to drink some more.

If you’re going to another room, take something that belongs in that room with you. Like, if on the couch in the living room about to get some water from the kitchen, look around. If there is a cup or wrappers that can be tossed or anything, take it with you. You don’t have to take everything. Just the first thing you spot. When you are done getting your water, a quick look around the kitchen to see if there’s anything that goes in the living room.

Thoughts are better one by one i can hear them all but should only address them singularly

When I check the mail I do a quick sort of what’s important and leave the rest in my mailbox!

Jo. No se puede poner en español?

Wenn ich meinen Schreibtisch aufräumen muss, mache ich das nicht auf einmal, sondern nehme mir jeden Tag 1 Minute vor oder auch immer nur 1 Gegenstand pro Tag den ich wegräume. Das motiviert mich viel mehr und bringt mich dazu mit der großen Aufgabe irgendwann fertig zu sein.

I recently started learning English.

i,m new here.

If you are trying to be productive after work...in any capacity. Avoid sitting down when you get home! That helps me keep the momentum going. I'll sit down later as a reward haha

Reminders are useful, mobile apps, voice assistants (Alexa) help me a lot.

AirTags on things I lose a lot and I want to find quickly: keys, Kindle, water bottle

Motivierende Musik hören, die man mag. Wenn sich nicht bewegen kann, sollte man sich bewegen lassen.. :)

Yesss! The strawberry costume 🤩

I still haven’t got my life together, especially when I live on my own. I struggle with chores and socializing while I lock myself at home. At least, I am managing to keep going somehow. I don’t even know if I have ADHD but something about me is off

Have a med box (and a spare!) that zips up helps you in any medication need - vitamins, ADHD meds, allergy meds, prenatals, advil/acetometaphin, tums, etc. — and just keep it within reach of common areas (coffee table, bathroom counter, cup holder in the car, etc) so you can remember to be consistent in taking meds!

Calling it a to-do list is boring and too structured and pressure to do things in order and perfectly is too high so nothing gets done bc it’s overwhelming. Calling it “Quest Items” makes it feel like an adventure and you’re a hobbit and you have a packing list of things for your adventure and you can collect the items like a squirrel and accomplish more things on the list! Which makes you 10,000x more productive and satisfied.

Couch sitting + headphones + a rolly-desk-table-thing + 1-2 beverage(s) = the only way I can focus on dreary or mentally unstimulating tasks.

I sometimes watching live videos when I am studying because once I am distracted from my current task, I can relax myself by watching the life for a moment, avoiding myself from moving to other apps

I try to do only one task at a time. If I say I clean the floor, I clean the floor. If I pick up the clothes, I pick up the clothes. Like a soldier 🤣 If other things come to my mind, I try to stick with it and tell my self “nice/stupid/gross idea! Later…” and force my self. If other tasks comes and I’m tired or bored, I’ll do another time. And that’s ok, nobody is going to die, I hope 😁😅 at least when I’m not at work, it works.

even one percent is progress...something is better than nuthing... put the phone down!!!

Ne pas se pousser au maximum par peur de louper quelque chose : nous ne sommes pas des super héros, juste des héros ordinaires et c’est déjà beaucoup !

talk to yourself in the way you would want to talk to 5 year old you. forgive yourself 💜

😍😍

Keep things you don’t want to forget about visible. Place medication somewhere close to you. And do not count on post-its, especially, when you have hundreds of them!

When going out somewhere list out the things you want to take out loud or in your mind repeatedly! And also make a list, of course.

Send myself instructional emails. Pull up Gmail. in subject line use clearly written, succinct commands of things from my mental “to do list.” Include all relevant info in subject, date and contact info, deadline, location, etc.

Write a note on phone

Set a visual timer & finish the task before the time ends!

Doing my homeworks

Laundry hack for people who find folding daunting: sort loads by clothing type, not by color. I’ve always struggled to fold my laundry until I realized that I actually hated the sorting of socks, underwear, shirts, pants, pajamas, etc. all in one load. I now wash pants and socks in one load and shirts, underwear, and pj’s in another. That way I don’t use as much energy on the sorting and the task becomes less daunting! “Only two types of clothes in this load!” It’s kind of like why many of us don’t mind a load of towels; it feels easy!

listening to interesting podcasts when doing boring tasks such as cleaning, tidying up, dishes, laundry, etc. I’ve already listened to a neurobiology podcast, a true crime one, a history one, one about unbelievable stories and the list goes on and on.

including mail * I like your idea of immediate response but for me personally.. I cannot because I’m Single Parent household. So my child often gets my attention once we reach home.

I hate cleaning and when I agreed to stay at home with my kids I didn't expect it to be for such a long time. I get so irritated having to clean up after everyone else that I don't have enough motivation to get ahead of anything. I love it when I get my kids' outfits planned for the upcoming week and feel behind when I don't. Yet, I'm unable to consistently accomplish this among many other tasks.

I’m so overwhelmed by cleaning. And I keep putting thing off and I just wouldn’t prepare things ahead tho I know imma be cooked if i dont

Have a specific playlist just for doing work/school work and don’t listen to it otherwise. That way, that specific music signals to your brain that it’s time to focus.

Julia, where do we find the life hacks? There’s 255 comments. Should easily validate your 9 fav hacks 😅😁🍀

I listen to a podcast created for people with adhd. It is very therapeutic and provides helpful information

I feel drained every single day I’m not getting much sleep during the nights, some nights none at all, I’m hoping this app can change me for the better or worse, cause I keep constant overthinking shit. So I’m gonna start waking up early make a cup of tea, maybe coffee, and just do daily things

But I know it’s 10 mins fast so I allow myself those 10 mins😅

Get ready for the next day in the evening

Let's go!!! My hack is to don't look at the mess or you will get paralysis but isn't helping lol 😂

I have noticed I have what I call “activating activities” to get myself to do the household/cleaning. Those things help me start and get me in the right headspace to keep going/cleaning/organizing. For me vacuuming is certainly one of them, and if I do dishes in the morning, that’s also an activating thing for me.

I used to be late all the time until I realized it mostly is because I keep the hour that I have to arrive somewhere in my head and then it feels like I have soooo much time left so I always left too late. Now I watch how late I need to be somewhere, check transportation duration and add 15/20minutes for unforeseen circumstances. I then take that hour and repeat that hour in my head instead of arrival time and that way I arrive mostly on time. Also, set timers and alarms on your phone to leave and get ready on time because we get distracted a lot 😛

MEEEEEE

Make timers an unnegotiable rule. You could have soap in your eyes, hair half washed, makeup half done, if the timers up, then the timer is up <3

Hola

I have a “I do it right now, or it doesn’t get done”! Don’t ever say I will in a while!!!

Id like to use it in french

Cold showers are definitely my favorite ADHD lifehack

Cleaning: make things easy, easy, easy. 1. Put a trash can in the area you spend the most time in so that you don’t have to go as far to keep that area clean. 2. Put a cute “clutter bucket” (a cute tray or bowl) in every room to gather odds and ends to keep things looking nice. Once a week go through and sort what’s in the containers. 3. Don’t wait to vacuum till the room is clean. Vacuuming as you go gives your brain the reward it needs to keep going.

Finding shoes for children and getting out the door: keep an every day pair of shoes with socks inside, in the vehicle near the child’s seat, in case they can’t be found in the house. Tell the child to take off the shoes and leave them so they can find them next time. Making things easy/ automatic is the name of the game!

Laundry: i have 9 in my family. We wash and dry then sort by person. Everything. Socks as well, in each person’s basket. We only buy black or white socks (all same cut), so machining socks is not necessary. There is usually a match in their drawer when they look. I help my littles put their things away (all but fancy dresses etc are put in their dresser drawers, and they don’t have to fold if they don’t want to. They always want to learn though.) My teens are responsible for their laundry on a certain day. After it’s sorted, my husband and I put our things away. I usually do not fold mine because I have to maximize my time

For time blindness: if you are very very time-blind (like me), add 20- 30 minutes to your commute time that you originally approximate. Especially if you have kids to get ready. It’s better to be way too early and have to wait in the car, than to be late. If the problem is that you get distracted before you need to leave and miss that time, set a visual timer or an alarm in your phone so that you know when to leave. As you get better at it, you can scale back on time cushion that you add. But always have a cushion of some kind. Especially if it’s somewhere new. You never know what traffic will be like.

I struggle with folding and putting away the laundry for the family. I started by washing at least one load daily and keep the clean laundry on my laundry table. Then I bring it in to my bed and sort it by each person. I put all the socks for everyone in one basket. Then I tackle each persons pile by sorting what needs hung, then doing the folding. Last I tackle all the socks while I watch a good show to reward myself for getting the hard part done.

I struggle with mail and paperwork so I’ve started looking at my mail right away. I throw away junk mail and put anything I need to keep in the appropriate file folder, pin to memo board, etc.

How it works

If you are a very unorganized person, use 2 planners ,one digital one paper,I use a bullet journal and Numo. Choose one to do that day, and make your schedule! Make sure if you have a journal that you have 2-4 journaling times in your day!

I use a written diary not one on the phone- repetitious writing stores memory

😃

I like to set a specific time to do a task like clean my kitchen and put on a podcast. I can’t stop till the podcast is done.

🥰

Bein able to hold to hold back cause you see the bigger picture so u think

Music to do boring easy stuff and cold shower every day to connect with your real self

I have an AirTag on everything I take with me everyday car key, house key, backpack, wallet… so that when I leave home and i don’t get any notification on my phone I know I didn’t forget anything (it help to reduce the guess work and wasting time checking if I forgot something)

Especially at work (open office) it is listening to white noise. That creates a bubble around me and limits inputs!

Visualize yourself doing the things: if you want to go to bed early, play the movie in your mind of you going home, having dinner then getting in bed and reading. Visualize it over and over again, always works.

Where is all the other comments? I can't see them

I put music on my phone and I don't turn it off when I'm leaving the house.While I'm closing the door,I always think "Did I take the phone?",then I hear the music and I know that it's in my bag and I don't need to check.

My ADHD hack is to use papers from my work (Restaurant) that has those pre-printed Lines, so that my text isn't giant. On that paper are written ideas, thoughts and Tasks to do tomorrow. That way, I have not forgotten 90% of my plans for the day! It's awesome 🤩

I use a whiteboard Have it in a prominent position in the house Put 5 things I need to achieve in that day Then use white board markers to tick off items I’m accomplished

30 min tidy with music💃

Listening to music or a podcast while doing chores

If you ever need something that is “far away” from you, come up with 2 different things to help you reach it in each category below: 1. Come up with 2 simple ways of achieving 2. Come up with a time line 3. Estimate when you need a break After that, you should have 6 steps, and you break them up into smaller steps, until you have 24 steps to put in your final plan. Choose about half of those 24 steps to put in the last plan. This surprisingly only takes 5-10min of your day! ( note: this only works with one day plans, but I will find a way to do it with 2-3 day goals

If you want to go to the gym - don’t sit down after work. Go straight there and change there.

Hack - Accept yourself as you are in the moment. And then do anything else if you feel like.

See other‘s with inner child problems too, that‘s a way to stop having outbursts of anger if someone is not bahaving nice towards us

Break tasks up into smaller more achievable steps

Very good

I’m an introvert by nature. Don’t care for the stupidity that occurs because of myself let alone other humans. Nonetheless, my mind always races, and being a parent my plate is always full. I have the most trouble picking the first thing to address and often push of the whole list until it’s do or die time.

Paper plates for low functioning days

Fix with yourself a dead line for the one thing you have to do. Put an alarm with the name of it and how or when you have to. Delete the alarm when done or use it as a preset for a current habit . Ex : "psy the f.5 of november at 7.15pm"

Having an herbal tea before bed helps you set a sleep routine

Slow improvements are the best

Hi!

Make your goal Better, not perfect.

Weekly meal prep. Buy a bunch of containers. Pre-Cut veggies/salad and put in containers. Add other lunch parts (cheese and crackers etc) in containers. Easy on the go breakfast prepped for the week in containers (overnight oats, smoothie or protein drink). Make one or two dishes for dinner and put in small microwavable dishes for the week. Stack all in the fridge neatly. One day of prep beats a week of decision fatigue and eating junk as a result. Lastly clean prep dishes and ensure dishwasher is empty at beginning of week so all those little containers go right in there for the next week. Best time spent ever.

Remember that, as my counsellor says, my 60% is most people’s 100%. Be okay with just enough. The big P perfection leads to its friend Procrastination, which leads to Shutdown due to being overwhelmed. PPS.

Aim for 1% better than you were yesterday. In 100 days you’ll be 100% better!

Cleaning hack! Never ever put away or unplug the vacuum cleaner 😂

Camilita you are master of hacking your life! ❤️❤️❤️

Rearrange your fridge! Put condiments in the least visibly accessible part (ex in the bottom veggie drawer) and put everything fresh that needs to be eaten soon more visible. Put healthy “grab a snack” options in the fridge door pockets. Make stations, a box with everything you need to make breakfast/a sandwich etc that you can easily take in and out of the fridge.

Be brutally honest and tell someone else that you are procrastinating on something that can be fixed in less than 30min. Now they know your secret and that will put pressure on you to follow through sooner 👀 ….or be embarrassed forever 😅 It can be that phonecall, answering a text, taking a shower, making an appointment or any other “easy” should.

Make “stations” with everything you need to complete a task in the exact same place. To facilitate “don’t put it down, put it away” - Keep a laundry basket in every room where dirty laundry appear on a regular basis.

Never put dishes and cutlery in the sink, simply rinse them and pile them next to the sink - a clean sink is much more inviting and likely you will do the dishes, instead of putting your hand into a dirty sink with sharp knives or yucky stuff to scoop out to drain the sink. #nomoresinkaeversion

We have all heard the helpful mantra “don’t put it down, put it away”… But how about “don’t put it down, -THROW- it right away! To facilitate this, place a trash-bin in literally every room 🗑️ 🗑️ 🗑️ 🗑️ 🗑️ 🗑️ 🗑️

Make “stations” with everything you need to complete a task in the exact same place. Skip the traditional cleaning cupboard. Keep cleaning products for the bathroom - In the bathroom. Cleaning products for the kitchen - in the kitchen. Super important ! --> Keep a trash bin in every room!

Make “stations” with everything you need to complete a task in the exact same place. Kids school-backpack station: keep everything close to the front door. School lunch tickets, important papers to be signed, this station also needs a pen. Backpack steadily placed where it can be packed with ease. Schedule of school and after school activities within sight. Gym bag etc within reach to grab last minute.

Make “stations” with everything you need to complete a task in the exact same place. Gift wrapping paper = add scissors and sticky tape and place this station where you would typically complete the task (for me it’s in my bedroom).

Get more of and place often needed items in every room. This prevents you from misplacing the item, or getting lost in process when going to another room to get the item… BONUS effect = this saves you time! My examples: •scissors for urgent need of removing clothing tags ✂️ •pen and paper 📝 •phone-charger 🔌 •trash-bin 🗑️

And one of my most favourite quotes - 'It's simple: Treat yourself well, while not harming others. Treat others well, while not harming yourself.'

Always remember, you are allowed to say 'No' Don't let others poison your peace.

Primeiro o dever e depois o prazer

Hello

I go for long walks

Setting a timer for 1 hour to complete tasks.

Always works for me Lie to yourself. I’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.

My fav It’s ok to run a dishwasher that isn’t full. It’s ok not to rinse dishes before putting them in the dishwasher. You can rerun it if they don’t get clean the first time.

Use Numo voice braindump assistants. “Remind me to do X tomorrow at Y time”

Disable all your notifications on your phone except for essential apps (Texting, Voicemail, Calendar)

Put a widget on your productivity app to home screen so it’s the first thing you see

Changing your perspective of adhd from a ‘problem’ that has to be dealt with, to a real life super power!

iPhone users => use “Speak Screen” function to hear the content of the screen read to U. Go to Settings > Accessibility > Spoken Content > turn on “Speak Screen”. I got many of my college readings done like this during my commutes, showers, etc. I also studied for the LSAT test like this.

9. People are in such a rush these days… You can’t expect to become a superhuman overnight. Focus on sustainability and self-compassion. It will help you relax, and you will be more productive at the end of the day.

Having a routine

Just want to say, thank you for this app, it literally helps me so much, not only with tasks but feeling like I’m not alone, I can feel very isolated with people in my life not understanding so for me this app is almost an escape to somewhere safe and judgement free, it is such a good creation ❤️

People are in such a rush these days… You can’t expect to become a superhuman overnight. Focus on sustainability and self-compassion. It will help you relax, and you will be more productive at the end of the day.

Gamify things and set a limited amount of time to accomplish something. e.g.: Brew your coffee and get as many chores done as you can before the coffee is finished brewing.

Buy multiple items that you use often. Set up multiple chargers, buy a few lip balms so you can always find them when you need them. It creates comfort.