Anyone Do Brain Exercises That Work?

[ObiWan7213]

It’s so difficult to be consistent with things and plan for the future with ADHD.

Anyone have anything that helps them?

Medicine, exercises, anything at all? I really appreciate it. Thank you

[MTA-]

I'd be asking less about exercises, and more about strategies...

One of the most helpful things I ever heard was "forget about planning, do routines instead".

If you have to do something regularly, don't try to plan when and where to do it each time. Instead just do it at the same place and time every day/week/whatever.

If I am going out, but my wife will be home and i am not driving, then I don't need my keys; and if I am not going to buy anything when I am out, then I don't need my wallet. But if I had to remember to work out what I do and do not need everytime I leave the house, I'd be lost. I'd be constantly forgetting my keys or my wallet. So instead, I just have my keys, wallet, and phone *every* time I leave the house. Even if I am just taking the rubbish out. Going out without one of those things would feel like missing a limb. They each have a designated pocket in the jacket that I always wear.

I never have to worry about whether or not I took my pills, if I always have them with my morning coffee, and I always have my morning coffee.

The trade-off is inflexibility, but it's worth it.

[Incomplete_Thoughts]

Look up habit stacking.

[ObiWan7213 in reply to Incomplete_Thoughts]

alright! I will do it, thank you!!

[writer35]

Good advice from these folks - routines and habit stacking helps preserve energy because we don't have to make a million tiny decisions when it's automatic.

I have also learned/am learning to plan for the longer term. I have a coaching & consultation business. I have to be able to project my capacity accurately in order to hire, develop new prospects, deliver good client experiences. And long-term goals are very hard for my brain to connect to. So far in the future that it feels abstract.

What has been working for me is making it feel like an indulgence rather than an obligation. I bought a planner that I find aesthetically pleasing along with nice pens and highlighters and stickers because they give me little dopamine hits. I enjoy classifying things so I color code, keep lists of books read, trips taken, etc. I sit down with my planner & light a candle and pour a coffee/tea/bourbon and map out the things that I want to do, then the things that I need to do. Over the winter break, I'm developing a retreat agenda for myself to reflect & set goals that feel big enough to be exciting.

Rereading that, it sounds generic, like "buy a planner" advice from neurotypicals but my point is, making it dopamine friendly helps me actually use it and for MY brain that means colors, comforting or stimulating environment, some daydreaming, and putting the attractive/interesting things first and working backward to the boring bits. Good luck!!

[ObiWan7213 in reply to writer35]

oh my goodness thank you so much!!! I feel like I have lots of questions for you 😂, but I think that I mostly see what you are saying.

Those small drips of dopamine are so critical to us/me is only what I feel! And people who don’t have ADHD don’t understand it at all.

And no it doesn’t sound generic at all, you did great! Especially when explaining about the comforting and stimulating environment! And working backwards…..something that I never really thought about consciously at least….maybe fearful of never getting the tedious things accomplished 🤷‍♂️. But really-thank you very much!!!

And keep up the amazing work. Yes.