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

Czy jest ktoś jeszcze nowa w aplikacji?

Śpij lepiej, zainwestuj w odpoczynek.

Jestem nowy i uwielbiam pomysł poznawania ludzi takich jak ja

Cześć, jestem nowa w aplikacji

Zasada #1 - Nie wolno ci się spieszyć.

Body doubling

Zanim przerwiesz to, co robisz, by impulsywnie rozpocząć nowe zadanie, zatrzymaj się na 5 sekund i zadaj sobie pytanie, co by się stało, gdybyś nie zrobił tego teraz. Wymaga to praktyki, ale gdy już to opanowałem, lepiej trzymam się zadań.

Otworzyłem to zaraz po zainstalowaniu aplikacji. I ojej, czy ten irytujący trik z pogrubioną/zwykłą wagą czcionki faktycznie działa?? Przeczytałem to wszystko w jakieś 3 sekundy. Ale jako grafik poczułem się osobiście zaatakowany!! Ugh... 😂

Moje triki na utrzymanie porządku w domu: Traktuję zmywarkę i pralkę jak pomoc domową, a kiedy zaczynam, one muszą pracować ze mną. Uruchamiamy je na początku, żeby się nie marnowały. Działa to, ponieważ zmywarka jest ustawiona na 1H, więc wiem, ile czasu minęło od kiedy zacząłem, i chcę skończyć rozładowując zmywarkę i pralkę (tutaj program 1,5H), ale suszenie jest dodawane, jeśli robię dokładniejsze sprzątanie 😊.

Nie mam żadnych :( teraz mój mózg to różowe puszyste jednorożce 🦄 tańczące na tęczach 🌈

Czy ktoś ma jakieś sugestie dla zbieraczy jak ja, jak pozbyć się rzeczy? Wychowano mnie w duchu staroświeckiej oszczędności, więc trudno mi wyrzucać rzeczy. Zawsze chcę znaleźć dla nich nowy dom.

Mój life hack to alarm w telefonie, który muszę ustawić, żeby wziąć prysznic i przygotować się do pracy, żebym się nie spóźnił!!

Hej, jestem w porządku, tak.

Mów tę rzecz, gdy przechodzisz przez drzwi, np. 'kiełbaski z zamrażarki' lub nawet po prostu 'kiełbaski'. Uważam, że wypowiadanie na głos podczas przechodzenia przez pokoje pomaga zapamiętać, zamiast zapomnieć, co miałem robić w danym pokoju.

Stworzyłem konto na Instagramie dla wszystkich memów, które kocham.

Umieść karteczkę samoprzylepną w miejscu wykonania czynności. Np. Jeśli musisz coś zabrać ze sobą, wychodząc z domu, przyklej ją na drzwiach, żebyś ją zobaczył, zanim wyjdziesz z domu.

Moim jedynym trikiem jest używanie tej aplikacji. Dosłownie wrzucam tu wszystkie moje pomysły/myśli, bez względu na to, jak duże czy małe są. Bardzo mi pomogła w organizacji i załatwianiu spraw.

Wow!

Wykorzystaj poranek na zadania, które mają priorytet, lub na okres, w którym jesteś najbardziej skupiony.

To trochę skomplikowane, ale kiedy znajdę dobry przepis, zwłaszcza na Pintereście, bo mam iPhone'a, otwieram go w Safari, co teraz pozwala mi pozbyć się wszelkich rozpraszających obrazów, takich jak te wszystkie głupie wyskakujące okienka, a następnie kopiuję przepis i wklejam go do Google AI i każę mu przeorganizować przepis tak, aby wszystkie miary pojawiały się wraz z instrukcjami, a następnie kopiuję to do mojej aplikacji Notatki.

Kupuję notatnik z cyfrowym długopisem. Wszystko, co zapiszę, natychmiast zsynchronizuje się z moim telefonem. Mogę łatwo wybrać przypomnienie, ustawić spotkania lub przenieść do innych aplikacji. Kiedyś zapisywałem rzeczy do zapamiętania wszędzie i je gubiłem. W ten sposób mam pewność, że są bezpieczne w moim telefonie, a jeśli nie uda mi się tego zrobić od razu, mogę to zrobić, kiedy tylko zechcę w ciągu dnia.

Kupiłem taki zegar vintage ⏰ i to jedyny budzik, który potrafi mnie obudzić. Postawiłem go daleko ode mnie, więc muszę wyjść z łóżka, żeby go wyłączyć. Wydaje mi się, że to dobre rozwiązanie dla mnie. Kiedyś ustawiałem 20 różnych alarmów w telefonie z ekscytującymi piosenkami i nie słyszałem żadnego z nich, nawet jeśli dzwoniły godzinami.

Medytacja

KULINARNY HACK Z CZOSNKIEM: kup dużo czosnku (obierz go samodzielnie, aby zachować smak – poszukaj hacków do obierania), przepuść przez malakser i równomiernie rozprowadź w torebkach do zamrażania, użyj cienkiego narzędzia, aby lekko wcisnąć w mniejsze porcje i upewnij się, że usunąłeś całe powietrze i dobrze zamknąłeś. Włóż do zamrażarki. Następnym razem, gdy będziesz potrzebować posiekanego lub zmielonego czosnku, po prostu odłam tyle porcji czosnku, ile potrzebujesz, i zacznij gotować :)

Kiedy próbuję rozpocząć dzień, używam czegoś niepodlegającego negocjacjom, co pomaga mi wstać i przygotować małe rzeczy po drodze, aby obudzić moje ciało. Na przykład: Karmienie kota rano jest dla mnie niepodlegające negocjacjom. Mam ubrania na dzień tuż obok łóżka, więc zakładam je jak zombie, zanim wstanę. (Jakiekolwiek łatwe ubrania. Elastyczne spodnie/T-shirt itp. cokolwiek, aby wydostać moje ciało z ubrań, w których spałem, i poczuć się inaczej) Zawsze muszę skorzystać z łazienki i na szczęście jest ona po drodze (piję szklankę wody przed snem) i korzystam z niej. (Zimna toaleta = sensoryczne przebudzenie) Potem idę nakarmić kota, a jego miska jest ustawiona przy oknie, więc otwieram też żaluzje. Mam poduszkę podłogową, leki i wodę obok miski kota i po prostu siedzę tam, pijąc wodę. (Nawet bez leków pomogło mi to przynajmniej obudzić moje ciało) Po prostu siedzę tam i drzemię, ale nie jestem w łóżku, ponieważ mikroaktywności pomagają mojemu ciału trochę się obudzić. Jeśli zasnę na poduszce, to w porządku. Jednak zasypiając w łóżku, wiem, że nigdy więcej nie wstanę. Zazwyczaj po około trzydziestu minutach czuję się nieco bardziej funkcjonalny, aby robić różne rzeczy i wstaję, aby pościelić łóżko i zjeść śniadanie.

Dla tych, którzy posiadają urządzenia i ekosystem Apple  – intensywne korzystanie z funkcji zamiany tekstu jest niesamowite. Zamiast więc za każdym razem wpisywać mój adres e-mail, mam ustawiony skrót, gdzie „bb” zastępuje tekst moim głównym adresem Gmail. Używam ich do często używanych symboli, takich jak   Ⓡ, żebym nie musiał ich szukać i w ogóle. Istnieją bardziej zaawansowane wersje, które głębiej wnikają w wykorzystanie mocy makr. Rocket Typist, Phrase Express, Keyboard Maestro, Alfred, Raycast itp.

Jeden trik, który uwielbiam na PROKRASTYNACJĘ 🫶, to znalezienie odpowiedniej piosenki lub artysty, którego możesz połączyć w swoim mózgu jako swój alarm „WSTAŃ DO CHOLERY” i odtwarzać go za każdym razem, gdy musisz coś zacząć. Dla mnie to artysta o imieniu James Marriott, a ja puszczam jego piosenkę Ventriloquist i to sprawia, że wstaję i zaczynam zadanie, które odkładałem ❤️🫶 (dodatkowe punkty za piosenkę z długim intro)

Ładny

Ostatnio kupiłem budzik bez przycisku drzemki! Postawiłem go na komodzie po drugiej stronie pokoju. Pomógł mi rozpocząć rutynę o tej samej porze każdego dnia. Jak na razie wszystko dobrze!

Mój hack: To trochę jak "body doubling", więc jeśli lubisz "body doubling", ten pomysł jest dla ciebie dobry! Zasadniczo prosisz przyjaciela lub rodzinę o 3 przypomnienia, zanim wykonasz zadanie. Na przykład: Mogłabym powiedzieć mamie „daj mi 3 przypomnienia, zanim wykonam to zadanie, pierwsze 30 minut przed nim, drugie 10 minut przed nim, a trzecie 5 minut przed nim”, a potem ona dałaby te 3 przypomnienia i po tych ostatnich 5 minutach poszłabym wykonać zadanie lub wydarzenie. Nie wiem, czy to jest przydatne, ale może być.

Najbardziej przydatny trik, jaki znalazłem, to «Nie odkładaj tego, odłóż to na miejsce.». W końcu mam porządek w domu. Jeśli wyjmę pranie z pralki, muszę odłożyć każdą rzecz na miejsce, zamiast rzucać ją na łóżko do posortowania «kiedy będę miał czas».

Używam Google Keep i Google Docs (lub dowolnej aplikacji do robienia notatek), żeby przechowywać wszystkie moje hasła! To naprawdę proste, w zasadzie jak tylko stworzę nowe hasło, po prostu wpisuję je do notatki! I wtedy ono tam zostaje, a kiedy tylko go potrzebuję, jest!

Hej, idzie mi dobrze na

Nie zdejmuj moich butów, dopóki nie zrobię wszystkiego, co potrzebne w domu

Słuchaj czegoś podczas wykonywania prac domowych

Żadnych butów w domu. Nienawidzę sprzątać, więc jest mniej brudu. Zwłaszcza jeśli masz dzieci lub zwierzęta, które potem będą chodzić po twojej poduszce!

Jeśli naczynie do gotowania jest #przypalone , zagotuj je z wodą, płynem do naczyń, octem i OBIERKAMI Z ZIEMNIAKÓW. W rzadkim przypadku, gdy to nie zadziała, namocz je na noc w occie i sodzie oczyszczonej. Podziękuj mi później.

Trzymam różne torby gotowe na powtarzające się czynności. Na przykład; poniedziałkowy wieczór to próba chóru. Na tę aktywność mam przygotowaną torbę z tekstami piosenek, pastylkami na gardło i głos, butelką wody itp. We wtorek zabieram moją torbę na zakupy ze wszystkim, czego potrzebuję dla siebie i dzieci, gdy idziemy na zakupy spożywcze. Czwartek to dzień jogi, więc zabieram moją torbę do jogi i tak dalej... po raz pierwszy w życiu (głównie) pojawiam się na czas z rzeczami, których potrzebuję..

Nazwałem moją zrzędliwą i narzekającą aktywność mózgową.. więc ilekroć zaczyna ona swoje tyrady o tym, jak wszyscy potajemnie mnie nienawidzą i jak głupi ludzie muszą mnie uważać, po prostu mówię „Barbaro, znowu to robisz. Wyluzuj i kurwa przestań“ … to dosłownie działa za każdym razem.

Umieściłem Tag na sznurku moich okularów, bo ciągle je gubię. Kiedy nie mogę ich znaleźć, każę mu dzwonić.

Zegar ścienny w każdym pokoju

WEŹ KOTA! Albo – jeszcze lepiej – DWA. Są warte całego zachodu. Pomagają mi się uspokoić, pomagają mi zasnąć, pocieszają mnie, gdy jestem smutny. Nawet najgorszy dzień może mieć dzięki nim jasne chwile. *Decyduj odpowiedzialnie, zwierzę to zobowiązanie na całe życie (dotyczące długości życia zwierzęcia). I proszę, adoptuj bezdomne, NIE KUPUJ

Mam indeks w moich notatkach, gdzie przechowuję różne rzeczy. Zwłaszcza te, których nie używam często.

W moich notatkach mam notatkę zatytułowaną MOJE ZDROWIE. Za każdym razem, gdy idę do lekarza, robię notatki z tego, co mi mówią, w przeciwnym razie wszystko zapomnę.

Zrobiłem kolorowe kopie mojego dowodu tożsamości zawodowej. Oryginał zostawiam w domu, a kopie wkładam do dwóch smyczy. W ten sposób nie ryzykuję jego zgubienia, a nawet jeśli zgubię jedną kopię, mam drugą.

Zawsze uważam, że pomocne jest uczęszczanie na zajęcia, jeśli bazgrzę. Dodatkowy plus, jeśli jednocześnie robisz notatki.

Czytanie bioniczne jest świetne, ale nie jest dostępne w języku greckim. Więc daję instrukcje gtp, aby konwertował teksty na czytanie bioniczne. Prompt to: przepisz poniższy tekst z pierwszą 1/3 każdego słowa pogrubioną czcionką. Czasami trzeba mu przypominać, ale warto.

Zawsze słucham czegoś, żeby zasnąć. Podcastu, słuchowisk radiowych (dostępnych online), deszczu. Jeśli otoczenie jest głośne, zakładam też zatyczki do uszu + słucham. Działa jak wyciszanie hałasu. Brzuch mojego kota śpiącego obok mnie dopełnia całości, gdy ją głaszczę (wyobraź sobie wiercenie się, ale w najdelikatniejszej możliwej wersji). Dodatkowe punkty, jeśli mruczy.

Nie mogę mieć nikogo obecnego, kto by mi 'body double'ował, ALE kiedy rozmawiam z kimś przez telefon, działa to dla mnie jak 'body double' i jestem w stanie posprzątać.

"Body doubling" w celu wykonania zadania pomaga! Zwłaszcza przy zadaniach, których się obawiam (jak składanie prania). Mogę poprosić przyjaciela lub współmałżonka, aby pomógł mi w małej części lub dotrzymał mi towarzystwa. Jeśli jednak nikt nie jest dostępny, streamuję film z YouTube, na którym ktoś wykonuje to samo zadanie.

Jestem dorosłą osobą z ADHD i często stresuję się i denerwuję z powodu wiadomości na moim telefonie. Nienawidzę dostawać wiadomości i ciągle odkładam ich sprawdzanie. Co robicie, żeby móc odpowiadać na wiadomości?

ZAWSZE móc NIEUCHRONNIE, WYRAŹNIE WIDOCZNIE zobaczyć wizualnie przedstawiony licznik czasu odliczający do (1) „[POZOSTAŁY CZAS] Bieżąca aktywność: ____ pozostały czas na” (2) „[CZAS DO] Następna aktywność: _____”

Odkąd odkryłem, że mój mózg musi „pracować na różnych kanałach jednocześnie”, wolę „zajmować jeden kanał” podczas wykonywania zadań. Muzyka (house i jazz działają na mnie) podczas nauki, telewizor lub YouTube (sitcomy, kultura lub historia i moi ulubieni blogerzy) podczas sprzątania itp. A do zadań wymagających wizualnej obecności, takich jak zajęcia uniwersyteckie, używam Sudoku ✨

Posiadanie kabli do ładowania w każdej torbie, aby zawsze mieć jeden pod ręką.

Mam małą, codzienną torebkę, w której mam wszystkie moje codzienne rzeczy (portfel, klucze, itd.) i *nigdy ich nie wyjmuję, chyba że ich potrzebuję.* Posiadanie takiego miejsca na moje codzienne rzeczy pomogło mi znacznie rzadziej zapominać o rzeczach!

Czekaj, gdzie czytam te hacki??

oddychanie

Używam "Alarmed", aby pamiętać o lekach, zadaniach, chwilach relaksu. Ma funkcję natrętnego przypominania i nieograniczone opcje drzemki.

Polegam na tworzeniu listy, aby załatwić sprawy.

Hej, mam się dobrze, tak

Pracuję nad stworzeniem mapy pamięci, która pokaże mi, gdzie mam każdy rodzaj przedmiotu, wraz ze zdjęciem pojemnika, w którym on „mieszka”.

Aplikacja „Clean Email” – porządkuje Twoje e-maile i jest świetnym filtrem. Zredukowałem liczbę przychodzących prywatnych e-maili do kilku dziennie, a moja skrzynka odbiorcza jest zawsze uporządkowana.

Zeszyt ćwiczeń AuDHD autorstwa Kristin Kathryn Pena (gorąco polecam!) podsunął mi pomysł, żeby przygotować koszyk z rzeczami, które pomagają mi się zrelaksować wieczorem: książki, czasopisma, papier, pędzle i farby, piłeczki do żonglowania, kości do gry, begleri. Do spacerów i ćwiczeń dodam symbole. Teraz jest on widocznie wyeksponowany i chcę spędzać wieczory, bawiąc się nim. Miałam kupić koszyk, ale potem znalazłam filcową torbę, której inaczej nie używam. ☺️

Myślę, że muzyka mi pomaga. Jeśli mam jakieś zadanie do wykonania, puszczam muzykę albo tworzę playlistę na czas, który może mi być potrzebny do wykonania tego zadania! Powinieneś zobaczyć moje Spotify😅 ma jakieś 15 playlist

Wskazówka: Stwórz środowisko, w którym codzienne zadania są wykonywane „przy okazji”, np. wyniesienie śmieci pod drzwi.

Każdy, kto kocha swoje zwierzęta, pomyśli o tym. Myślę, że koty i psy lub jakiekolwiek zwierzę wsparcia, które masz, to dobry sposób na radzenie sobie.

Fajnie, co jeszcze mam powiedzieć?

🥰🥰

Hej

Hej

Jeśli afirmacje/powtarzanie pozytywnych mantr nie do końca działają na ciebie, przypomnij sobie konkretne rzeczy, które MOŻESZ zrobić. Jeśli masz trudności z wymienieniem jakichkolwiek, poproś przyjaciela, aby pomógł ci dostrzec twoje zdolności.

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.

If you start to feel frustrated for no reason, eat something and keep yourself hydrated.

Use text-to-speech generators to help you read webpages/books/long emails. Small thing, but it makes a big difference.

Put a widget with your to-do list on your home screen so it’s the first thing you see, Numo has such a feature.

Use Numo voice braindump assistants. “Remind me to do X tomorrow at Y time”. Your brain is good at creating, not storing info. Let Numo be your second brain.

Use a noise-canceling headphones and listen to music/white noise/brown noise. Don’t be afraid to stimulate yourself if you need it. Enables hyperfocus and blocks out distractions.

Turn it cold for just 30-60 seconds at the end of your morning shower. It will wake you up, get your blood flowing, and get you out of the shower.