ADHD Tools
Executive Functioning Supports
Time-blocking calendar (with buffers between tasks)
Timers & alarms (Pomodoro technique: 25 mins on / 5 mins off)
To-do list apps (e.g., Todoist, Things, Notion)
Visual schedules or whiteboard task boards
"Body double" strategy (co-working with someone for accountability)
Set up reminders with location-based cues (e.g., iOS/Google reminders)
Break large tasks into micro-steps
Task batching (grouping similar tasks together)
Prioritization matrix (e.g., Eisenhower Box Urgent/Important)
Routine & Structure Tools
Consistent wake/sleep schedule
Morning and evening rituals (even 5–10 minutes)
Designated "launch pad" for keys, wallet, etc.
Sunday planning/reset ritual
Weekly meal prep or simplified meal routines
Keep items visible (clear bins, labels, open shelves)
Use checklists for recurring tasks (laundry, packing, bills)
Emotional Regulation Tools
Name it to tame it: Labeling emotions reduces overwhelm
"I’m having the thought that..." (diffusion technique)
Somatic grounding (deep breathing, 5-4-3-2-1 sensory scan)
Scheduled worry time (containment technique)
Reframe perfectionism with “done is better than perfect”
Use humor to defuse shame or inner criticism
Keep a “proof I can do hard things” list for motivation
Environmental & Lifestyle Tools
Noise-canceling headphones or brown noise
Fidget tools or textured objects at desk
Standing desk or movement breaks
Exercise or walking built into daily rhythm
Reduce decision fatigue (e.g., outfit rotation, meal templates)
Limit digital distractions (Focus mode, app blockers)
Create ADHD-friendly spaces (minimal visual clutter)
