30 Hacks and Solutions for Living with ADHD

Introduction

• Strategies to make living with ADHD easier
• Useful for anyone dealing with chronic overwhelm or stress
• Personal struggle: forgetfulness and distractibility

Hack 1: Task Wristbands/Keychains

• Write tasks on wristbands/keychains (e.g., clean the house, do the dishes)
• Wear them and check tasks on your wrist for reminders
• Personal use: Paired with a button to call back runaway pet; added cat bells as extra memory aid

Hack 2: A Day and B Day Schedule

• Create an alternate day schedule (A Day for major tasks, B Day for relaxed activities)
• Reduces monotony and increases motivation

Hack 3: To-Do Lists

• Write a daily to-do list and place it by the coffee maker
• Highlight top 3 priority tasks
• Start with fun tasks to build momentum

Hack 4: Wireless Headphones for Stimulation

• Listen to podcasts, audiobooks, or music to stimulate the brain while doing tasks

Hack 5: Body Doubling

• Work alongside someone via Zoom or invite someone over for accountability
• Schedule alarms for time management (e.g., when to leave the house)

Hack 6: Play Pretend While Cleaning

• Use music and imagination (e.g., pretend to be a wizard or princess) to make cleaning more enjoyable
• Wear an apron or running shoes to feel more productive

Hack 7: Start Background Tasks

• Initiate tasks that can run in the background (e.g., laundry, dishwasher, Roomba) to build a productive atmosphere

Hack 8: Cleaning Routine

• Store shower cleaner in the shower for easy access
• Use bleach tabs for toilet cleaning
• Establish a 15-minute nightly cleaning routine

Hack 9: Food and Snacking Organization

• Place healthy snacks at eye level
• Pre-wash and store fruits and vegetables
• Keep pre-cooked meals and quick-to-prepare foods available
• Flexible meal planning; adapt to your mood while ensuring all necessary supplies are stocked

Hack 10: Stay Focused While Cooking

• Use a visual reminder (e.g., spatula with a reminder note)
• Watch shows to stay engaged while cooking

Hack 11: Everywhere Bag

• Create a bag with essentials (e.g., charger, lip gloss, notepad) to grab when leaving the house
• Use purse inserts for easy transfer between bags

Hack 12: Accessible Note Pads

• Place notepads in every room for quick jotting of thoughts
• Write down thoughts before bed to clear the mind

Hack 13: Bedtime Preparation

• Get ready for bed 2 hours earlier; do not procrastinate the bedtime routine

Hack 14: Drop Zones

• Designate areas or baskets for naturally piled items to keep spaces organized

Hack 15: Utilization of Smart Home Devices

• Use Alexa or Google Home for setting reminders, alarms, and calendar events

Hack 16: Focus with White Noise

• Use white noise apps or earplugs to minimize distractions while working

Hack 17: Mantras for Organization

• "Don’t put it down, put it away" and "Never leave a room empty-handed"

Hack 18: Get Ready Bin

• Store daily use items in a single basket for easy access and organization

Hack 19: Open Closet Design

• Remove closet doors to encourage putting away clothes

Hack 20: Chewable Vitamins

• Use chewable vitamins to ensure consistent intake without boredom
• Effective for certain vitamins (calcium, vitamin D, B, C); not effective for iron

Hack 21: Homemade Drinks

• Make drinks at home to reduce the urge for expensive takeout drinks
• Use reusable Starbucks-style cups

Conclusion

• Encouragement to like the video and subscribe
• Part of a 6-month ADHD program; adjusting to new medication
• Seeking community feedback on ADHD medication experiences

Additional Notes

• Personal reflections on medication effects
• Querying audience experiences with ADHD meds