14 Life Hacks to Help You Manage ADHD

1. The 5-Minute Rule for Overcoming Procrastination

While the 5-Minute Rule may seem like a simple concept, it’s surprisingly powerful. This ADHD life hack is a great option for those tasks that seem particularly stressful or overwhelming. If you’ve been putting off a chore, job, or project because it feels insurmountable, try committing to just 5 minutes of work. 

You’re probably thinking, what can I possibly do in 5 minutes — but this trick really isn’t about how much you accomplish. It’s more about breaking down the barrier preventing you from starting something. Once you begin a task, the brain will engage, so it’s easier to get momentum and keep going. This makes it more likely you’ll continue beyond those first few minutes — and if it doesn’t? You’ve at least started. Now, you can try one of the other time management techniques or come back later, knowing that you made progress, even if it’s just a tiny bit.  

2. Color-Coded Systems for Immediate Visual Reminders

People with ADHD are typically very visual, which means creating environments that use color can be powerful and effective in helping organize, remember, and complete daily tasks.

Research suggests that color-coding might allow people to focus on multiple, important things at the same time, which can be an essential skill for those trying to manage inattentive symptoms of ADHD.

Use color to:

• Code types of tasks
• Show appointments
• Prioritize to-dos
• Organize jobs by category

3. The Art of ‘Body Doubling’

Despite a lack of research on the concept, anecdotal evidence suggests that body doubling — having someone else in your presence when you’re trying to focus on important things — can be an effective way to help people with ADHD stay on task.

Don’t worry — homework or office buddies don’t need to work right next to you or watch anything you’re doing. Their mere presence alone might prevent your mind from wandering so you can concentrate better and complete tasks more efficiently and effectively. 

It’s believed that body doubling for ADHD works because having someone else in our space creates an unspoken obligation and motivates us not to waste time.

4. Gamify Your Tasks

Studies on video game-based therapeutic interventions suggest there might be positive mental health benefits to using video games to manage or decrease symptoms of ADHD. While the prospect is exciting, we need more research on this less traditional therapeutic tool. It does seem to be most effective when combined with other techniques, like ADHD medication and therapy. 

Beyond using video games to target symptoms of ADHD, “gamifying” — turning routine tasks into a game — can be a strategic way for some people to find motivation. To do this, try setting goals and identifying rewards you’ll enjoy after reaching them. 

For example, if you have a project for work or if you need to study with ADHD, break it down into small tasks (research could be the first part), and then decide on a reward when you finish (maybe you take a break and have a snack). Gamifying your responsibilities can enhance motivation and engagement so you can promptly complete tasks.  

5. The ‘2-Tab’ Rule for Internet Browsing

Even people who don’t have attention-deficit hyperactivity disorder can benefit from this ADHD life hack. Most people find that keeping too many tabs open on their computer or phone can be overwhelming and distracting. 

The 2-Tab Rule suggests limiting browser windows to 2 at any given time. Reducing digital clutter can keep your focus sharp by limiting potential distractions and the urge to hop back and forth between multiple unrelated tasks. Or, if this isn’t completely possible, separate your two tabs into a separate browser window from the rest so you don’t see the clutter. 

Diligently using this tool can help condition your mind and brain to overcome the temptation of distraction. Hence, you can better concentrate — and complete — on each activity you’re working on.

6. Declutter with the 1-Minute Rule

The 1-Minute Rule is one of those simple yet effective ADHD life hacks that can improve tidiness and make workspaces or living environments more productive. In short, the 1-Minute Rule focuses on small-task management. It just means completing any task that can be done in 60 seconds or less as soon as you notice it.

The method helps clear both physical spaces and the mind by reducing the number of small things that would otherwise pile up into overwhelming and stressful physical or mental clutter. It might be putting dishes into the dishwasher, responding to a quick email, or ditching junk mail as soon as it arrives. 

Getting chaos out of sight immediately is a quick-fire approach that gives you control over your environment and reduces the stress often caused by disorderliness. 

7. The Pomodoro Technique for Getting Work Done

While the Pomodoro Technique was initially designed to tackle big things, it’s easy to tailor the method for ADHD-friendly intervals. 

The Pomodoro Technique involves working intently, with complete focus, on a single task for 25 minutes and then taking a 5-minute break. This is the traditional method, but you can tweak and adjust it. If you require shorter work periods, try 10 to 15 minutes of work with a short break afterward to see if you can be more productive during your work time.

The strategy is known for increasing productivity and relieving stress, frustration, and anxiety from being unable to maintain interest in tasks. In studies, participants using the Pomodoro Technique over time reported reduced anxiety about completing tasks. 

8. Strategic Alarm Use for Time Awareness

For people with ADHD, time management is often a constant battle because of time blindness in ADHD. One of the best ADHD life hacks is using alarms to your advantage. Setting multiple alarms throughout your day for various tasks is a simple but effective way to help you stay on schedule. Some people even use alarms as gentle reminders to take short breaks.

Alarms are a time awareness tool about more than remembering your meetings or the next deadline. Audio signals help the brain prepare to shift gears and refocus your attention, which can be a critical need for anybody trying to manage ADHD symptoms. 

Smartphones make it easier than ever to use alarms as audible cues that can become integrated into your routine. That said, if your phone is a distraction, consider a smartwatch, digital calendar reminders, home device, or even an old-fashioned kitchen timer to avoid the temptation of getting sucked into tapping on your favorite app.

9. Put Distractions ‘Out of Sight, Out of Mind’

Taming distractions around you is vital to maintaining focus and reducing impulse actions like checking your phone, responding to email, or scrolling endlessly on social media. Use the lack of object permanence in ADHD to your advantage by putting distracting items “out of sight, out of mind.”

Moving your phone into another room — or just out of reach — can offer significant productivity leaps when you need laser-like focus.

You can also limit distractions by:

• Creating a designated workspace in your home or office
• Keeping your workspaces clutter-free
• Reducing digital chaos by closing browser tabs you’re not actively using
• Using bookmark managers or email filters to limit your interaction with the online world during your designated productivity time

10. Meal Prepping to Avoid Decision Fatigue

Adding one more task — like making dinner — to your list of daily to-dos can be overwhelming for any of us. Decision fatigue is real, and for people living with ADHD, it can be even more problematic.

Of all the ADHD hacks out there, meal prepping might be one of the most practical. Preparing meals and snacks in bulk ahead of time can reduce the number of decisions you must make every day, resulting in decision fatigue that’s mentally exhausting and can cause anxiety. Meal prepping is also known to help maintain a balanced diet and save you time and money.

You can get started by:

• Dedicating one day a week to planning and prepping
• Creating a weekly menu
• Choosing meals based on items you already have on hand
• Include snacks in your meal plans 
• Making a shopping list for all the ingredients you need for the entire week
• Cooking large portions of veggies/sides that work for multiple future meals
• Using one protein, like several chicken breasts or a large pork roast, for multiple meals
• Packing meals in glass containers you can easily reheat and that don’t hold food orders or stains

11. The Power Nap Technique for Refreshed Focus

Studies show that an estimated 50% to 70% of adults living with ADHD have one or more sleep disorders. The same research also predicts daytime sleepiness and low sleep quality can interfere with cognitive performance and might play a significant role in cognitive functioning for those with ADHD.

Managing ADHD by taking a quick 20-minute power nap can refresh your focus and offer an energy boost and rejuvenation so you can complete tasks. 

12. The ‘Parking Lot’ for Your Thoughts

People living with ADHD often have a hard time filtering their thoughts. This means that an influx of ideas, reminders, worries, and to-dos can overwhelm the brain, often or at inconvenient times. Creating and maintaining what’s known as a parking lot for your thoughts will help you store ideas for dealing with at a later time. 

Whether you use a physical notebook or a digital app, find a tool that works for you to “park” ideas that aren’t helpful or productive in the given moment. Then — and this part is essential — decide on a dedicated time to regularly deal with your parking lot, so it doesn’t become a laundry list of things you never seem to get to that keeps you up at night. The last thing you want to do is add anxiety to your life.  

13. Mindfulness Moments for Emotional Regulation

Emotional regulation is a common struggle for many people. For those living with ADHD, it can be even more difficult. Mindfulness exercises and meditation can help you refocus your thoughts on the present and accept them without judgment. Research emphatically finds that mindfulness meditation is an effective way to improve emotional processing.

Mindfulness doesn’t have to be a long exercise or time-suck out of your day. Even short, frequent mindfulness exercises — like breathing techniques or journaling — help regulate emotions.

14. The ‘Big Rocks’ Method of Prioritization

The ‘Big Rocks’ method for prioritizing tasks suggests tackling the biggest jobs first. These high-priority to-dos are those things in your day that must get done, but they typically need more focus and energy. This means they can be overwhelming and something you tend to procrastinate on if you’re not prioritizing them.

How to use the ‘Big Rocks’ method:

1. Identify which of your daily tasks are your Big Rocks — what projects or activities will have the most impact and need the most time out of your day.
2. Schedule time to complete these tasks before you do anything else.
3. Label the small pebbles, which are less crucial items, to fill in around the bigger ones later.

Manage ADHD Effectively with Talkspace

Navigating life with ADHD can be difficult when you don’t have the right tools. The ADHD tips and hacks here — especially when combined with professional support and the right treatment plan — can be vital in creating a well-rounded approach to working around your symptoms.

Talkspace is a platform that offers access to licensed, experienced ADHD therapists who can provide online treatment for ADHD. The good news is you don’t need to manage ADHD alone. Our qualified experts are ready and equipped to provide therapy for ADHD. The added convenience of connecting with a professional anytime, from anywhere, makes Talkspace even more appealing.

Reach out today to connect with a mental health professional who can help you put together a treatment plan to address ADHD so you can get back to living a productive life.