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People withADHDface unique challenges as they go about their days. Some of this is because the world isn’t designed for our brains, and some because our brains are simply wired to overlook certain things.
As a psychologist who hasADHD, though, I have found several tools that make my life easier, and I am sharing my favorites with you today.
Please know that every brain is unique, and two people with ADHD may still have completely different traits, strengths, difficulties, and support needs.
Some of the things I found helpful might not work for you, and something that helps you might not work for me–and that’s okay! You can try out different strategies and see what works best for you.
Practice Self-Compassion
When I sat down to write this article, I tapped my networks to see what my peers with ADHD find helpful. Several people shared some great ideas, but I noticed that many people said, “This is probably a bad tip, but…” or “You might think this is stupid, but…”
Many people with ADHD struggle with self-esteem, especially those who do not receive adequate treatment and support.This is due in part to the fact that our brains do not function in the way that neurotypical society expects. We often feel like we are not good enough, called “lazy” for having difficulties, and are forced tomaskto conform to those neurotypical standards.
If something works for you, use it! If the people in your life do not respect your needs or tear you down when you are struggling, reconsider whether or not those people deserve access to you.
Self-compassion takes practice, and it can take a long time to silence your inner critic, but you are wonderful the way you are, and you deserve to be treated with kindness, including treatingyourselfwithkindness.
It is difficult to feel good about yourself and have high self-esteem when your thoughts are being mean to you. Self-compassion leads to self-kindness, which boosts self-esteem.
You Don’t Have to Finish What You Start
Many people with ADHD struggle withstarting tasksbecause the task feels too big even to bother trying.
Give yourself permission to do something only part-way.
For example, does the pile of dishes in the sink seem impossible to conquer? You don’t have to wash all of them; just clean one plate and then move on to something else.
When you approach a task with the intention of starting but not finishing it, one of two things will happen: You will do a small portion of that task and then stop, and the next time you encounter the task, it will be slightly smaller and more manageable; or you will find that, once you have started, you have themotivationto continue.
Maybe you wash one plate and walk away, and the next time you come into your kitchen, there is one less dish waiting for you to clean it. Or maybe you wash one plate and realize that you have the energy to also wash one mug, and maybe another mug, and maybe a few spoons. The next thing you know, you have done half of the task, or maybe even all of it!
ADHD and Motivation Issues
Anything Worth Doing Is Worth Half-Assing
Sometimes, we don’t have the option to leave a task unfinished, but the task still needs to be done. Many people with ADHD also struggle withperfectionismand might avoid starting a task if we know we willfall short of our standards.
In cases where a poorly done task is preferable to an incomplete one, I tell myself that it is okay to produce an inferior result and get out of my own way. For example, you might not have the energy to neatly fold and put your laundry away, but you can put unfolded clothes in your dresser so they are out of your way and stay clean until you are ready to wear them. If you cannot muster the executive functioning to complete your entire hygiene routine, just brush your teeth.
Doing part of a task, or doing a task poorly, is better than leaving it undone.
It Goes Where You Put It
One of the ways myexecutive dysfunctionmanifests is in misplacing important items. If I had a dollar for every time I asked, “Where did I put that?” I would have a lot of dollars, all of which I would probably misplace.
This works fororganizationas well. If you want to put your laundry in the basket, keep the laundry basket on the spot on the floor where your clothes tend to end up.
Use Body Doubles and Accountability Buddies
Body doublingrefers to having another person present while you complete a task. While research supporting the effectiveness of body doubling is limited, many people with ADHD report that simply having someone else around who knows what they are supposed to be doing increases motivation for the task.
Having another person come to where you are in person is not always feasible, but body doubling can also work virtually. I often tweet what I intend to work on, and knowing that my followers are aware that I have to finish a task helps keep me going. It even worked as I was writing this article!
You can simply message a friend and have them act as your virtual body double. If you know this is a resource you will use frequently, you can join a social media group and make a post whenever you need support with a task. Additionally, companies likeFocusmatepair you with another individual while you both complete tasks.
Put It in Your Shoe
Since ADHD brains oftenforgetabout things that are not right in front of us (and sometimes they forget things thatareright in front of us), I often realize halfway to my destination that I forgot The Thing I needed to bring with me. When I am getting ready, as soon as I think of The Thing I need, I put it on or in the shoes I plan to wear. That way, it is impossible for me to leave my house without encountering it.
Keep It Where You Can See It
Again,ADHDbrains struggle to remember the things that are not right in front of our eyes. This concept references ADHD difficulty withobject permanence.
We often forget where we put things or forget that we need to complete a task without a prominent reminder. If an item is important, I store it either on an open shelf or in a clear tub so that I always have a visual of its location.
Make It Searchable
There are so many important pieces of information to remember, and when you struggle with bothmemoryandorganization, it feels impossible to keep track of everything. I used to use Post Its and the Notes app on my phone, but I quickly became overwhelmed and could not keep track of all my notes to myself.
If you or a loved one need help with managing your ADHD, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one need help with managing your ADHD, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
As a Neurodivergent Psychologist, Here Are 7 Things I Wish People Knew About ADHD
2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harpin V, Mazzone L, Raynaud JP, Kahle J, Hodgkins P.Long-term outcomes of ADHD: a systematic review of self-esteem and social function.J Atten Disord. 2016;20(4):295-305.Ogrodnik M, Karsan S, Malamis B, Kwan M, Fenesi B, Heisz JJ.Exploring barriers and facilitators to physical activity in adults with ADHD: a qualitative investigation.J Dev Phys Disabil. Published online May 4, 2023.
2 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harpin V, Mazzone L, Raynaud JP, Kahle J, Hodgkins P.Long-term outcomes of ADHD: a systematic review of self-esteem and social function.J Atten Disord. 2016;20(4):295-305.Ogrodnik M, Karsan S, Malamis B, Kwan M, Fenesi B, Heisz JJ.Exploring barriers and facilitators to physical activity in adults with ADHD: a qualitative investigation.J Dev Phys Disabil. Published online May 4, 2023.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harpin V, Mazzone L, Raynaud JP, Kahle J, Hodgkins P.Long-term outcomes of ADHD: a systematic review of self-esteem and social function.J Atten Disord. 2016;20(4):295-305.Ogrodnik M, Karsan S, Malamis B, Kwan M, Fenesi B, Heisz JJ.Exploring barriers and facilitators to physical activity in adults with ADHD: a qualitative investigation.J Dev Phys Disabil. Published online May 4, 2023.
Harpin V, Mazzone L, Raynaud JP, Kahle J, Hodgkins P.Long-term outcomes of ADHD: a systematic review of self-esteem and social function.J Atten Disord. 2016;20(4):295-305.
Ogrodnik M, Karsan S, Malamis B, Kwan M, Fenesi B, Heisz JJ.Exploring barriers and facilitators to physical activity in adults with ADHD: a qualitative investigation.J Dev Phys Disabil. Published online May 4, 2023.
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