What are some ADHD tips, tricks, or hacks that help you with motivation, production, or anything that just helps in general?

[InattentiveGertie]

I've recently been diagnosed with ADHD later in life, and I have some things I've learned to do on my own through trial and error. I still have issues with motivation and productivity (especially in the morning), even with my meds. I know what works for some won't work for others, but I'd love some new ideas. ❤️

One suggestion I got in therapy:

If you have something that you dread to do, first do a few things that are easy for you to get done. Finishing a few tasks stirs up some motivation to tackle the dreaded or harder task. That hard task can also be broken down into small steps. (Breaking it down helps me a lot.) If you can't accomplish the first step, then it's too complicated; break it down even more. My GPS, paper, and phone alarm system below is kind of an example of how I break down going to an appointment.

Some things that work for me:

🧠Brain dumping - I always have a scrap paper or notebook to write down all my thoughts and what I need to do. I get overwhelmed trying to keep several thoughts in my limited short-term memory, making me freeze and not get anything done. I'll also section my paper out with the next few days on it so I can move some things to tomorrow or the next day. I think this helps me not feel like I need to conquer the world in a day.

⏰Time - I'm super paranoid about time management! I've been late or super unprepared for so many important things that I think I started overcompensating. I have a digital watch, but I don't always wear it. If I have time-sensitive tasks in a day, I will put the watch on, and the sensation of having something on my wrist reminds me to look at my watch. I also have a digital clock in every room of my apartment.

---I also use Google Maps to figure out how long it takes me to go somewhere, and then I will break down the trip on my brain dump paper. Even if it's a place I've been to before or regularly, I will consult the GPS. This also helps by adding how bad traffic is and how much time that adds to my trip. If I have a dentist appointment at 10 a.m., I'll check how long it takes me to get there the day before and add about 10 minutes. (20 minute trip on GPS = 30 minutes) On paper, I need to be in my car at 9:30 a.m. I'll set a phone alarm to get ready 30 minutes before I need to be in my car at 9:00 a.m. 🚗

The last time I did this, I was a couple of minutes early to my appointment. (Now I have Pink Floyd stuck in my head..." ticking away the moments that make up a dull day.") This might be too much, but the process with GPS, paper, and phone alarms helps me feel more confident about appointments. If I go to a new place I've never been, I will add extra time to my trip (15 instead of 10). GPS isn't always accurate, and I'll probably still get a little lost. Even if I get there early, it's better than late, and I have time to acclimate to the environment.

[Gettingittogether]

Good job!

[Bucky94]

I am in the same situation right now - diagnosis later in life and trying to figure out what might help.

Things that I found helpful. I found Brain dump helpful as well but I also write each small task at work I am doing ( after breaking larger task into smaller ones ) and then writing time down with the task (10:15-10:30: doing x) . Tracking time and tasks that way help me to see big picture otherwise I get lost and stick in one little thing . I am also setting alarm to work let’s say 50 min and then 10 min a break where I walk etc .

I also started using organizing app ( I love Notion) , setting tasks and seeing timetable with a calendar is really the best but generally organizing work and personal life has been great ( it’s on a web so it’s one location and you can access it from anywhere )

I desperately need digital watch too .

Can I ask you if you are working with executive coach , therapist or psychiatrist? I am trying to figure out what I need and so far psychiatrist is not helpful at all other than meds . So looking for somebody else

Thank you and good luck

[InattentiveGertie in reply to Bucky94]

Thanks for the support ❤️. Your time and task method sounds a lot like the Pomodoro method I've heard about in some of the therapy groups I've been in. I need to try it, most ADHDers in my groups raved about it. I've got Notion on my brain dump paper now.

I've taken a deep dive into ADHD therapy and most sources say that cognitive behavioral therapy (CBT) is best for ADHD. I just canceled my BetterHelp subscription mostly because I needed a break from the extra cost but for about two months it was a great resource. My therapist did not specialize in CBT but she had ADHD and she's the one that suggested I get evaluated. The Betterhelp ADHD groups were where I got most of my support. I'm looking into ADDA ADHD groups at ADD.org because it's cheaper and you get access to groups.

[LuisBarcelona]

A great thread! Thanks InattentiveGertie . It is a pleasure to support each other with tools that help us with our divergence. From what I see on the forum, the number of compensation strategies we have are impressive. We are doing a good job!!I'll try notion. Thanks.

My job is sometimes hard because it also involves a lot of planning and my natural time management is non-existent :))

I kind of do little diaries of the projects and then I start chopping and dividing them up in the day as you dou, getting everything ready before the next day. So as to have a sense of control.

I also use the APK LOOP to comply with self-care routines and motivate myself. I try to be as short and smart as possible and only with selfcare routines that need to be done, for example: 45 min cardio 4xweek, eat 3 pieces of fruit everyday... and then the reward!!! which is super important for me!!!!

[InattentiveGertie]

Thank you for the support ❤️ I now have APK LOOP on my brain dump paper to check out! We are doing a great job! I"ve gotten many resources from this forum, and I'm impressed with the community. You reminded me that rewards are so important. I often dismiss self care too much, but I'm working on it. I'm working on ways to reward myself. It's feels good to take down some of the masking I've done in the past and at least be open with this community and the trustworthy people in my personal life. 😊

[AppleSnail]

With regard to breaking down more difficult tasks, I've found Magic ToDo to be really helpful for this:

goblin.tools/

If you give it a brief description of your main task, it uses AI to automatically generate smaller sub-tasks. It can also break the sub-tasks down into sub-sub-tasks if you need. It's not perfect, but it definitely helps!

[InattentiveGertie in reply to AppleSnail]

Thanks AppleSnail, I just opened goblin.tools up and played with it. It seem like a great tool for when I can't get moving!

[Eric_ElevateLearning]

This is awesome InattentiveGertie ! The techniques you are using to break things down, manage your time, and initiate tasks sound like they work well. Please keep sharing your journey with us!