Practical tips that have helped me as a person with Inattentive ADHD:
Phase dimming: I set my bedroom lights to turn on very dim ~30 minutes before wake time, then steadily brighten. This helps avoid the “snooze and roll over” trap.
Stack cues: Cue soft music or a podcast as the light reaches full brightness.
Evening prep: set the system to dim down at night too — consistent light/dark cycles reinforce circadian rhythm, which helps ADHD brains regulate energy.
Evening prep: set the system to dim down at night too — consistent light/dark cycles reinforce circadian rhythm, which helps ADHD brains regulate energy.
Medication timing: I usually get my day started around 9:30 but typically first open my eyes around 7 or 8 and then go back to sleep. So upon that initial wake up, I keep my Vyvanse near the bed so I can take it then, so that by the time I actually need to get out of bed they've kicked in.
Protein + hydration: Even a quick protein shake stabilizes energy better than caffeine alone.
Stack habits: Anchor a new behavior to an existing one (e.g., after brushing teeth → sit at desk).
Automate decisions: Same breakfast, preset coffee, recurring calendar reminders to cut down start-up choices.
Automate decisions: Same breakfast, preset coffee, recurring calendar reminders to cut down start-up choices.
Micro-tasks: Break the first thing of the day into a 2-minute action (open email, put one dish away). Finishing something tiny helps your brain “click into gear.”
Body before brain: Movement (a brisk walk, stretches, push-ups) often sparks mental activation. I usually stretch and do jumping jacks.
Visual cues: Lay out clothes, put your to-do list or meds in a visible spot. Reduce friction for starting.
Aim for “start,” not “finish”: Tell yourself “I’ll just start for 2 minutes.”
“Launch pad” area: One spot where everything you need for the day is ready (keys, bag, laptop).
Remove competing friction: Put phone out of reach until you’ve started your first task.
“Launch pad” area: One spot where everything you need for the day is ready (keys, bag, laptop).
Remove competing friction: Put phone out of reach until you’ve started your first task.
Morning check-ins: Text a friend, use body-doubling (virtual or in-person).Timers & sprints: Start with a 5-minute timer; often momentum carries you past it.
Time blocking: Assign chunks of time to specific tasks, not just a to-do list. Keeps your brain from drifting into “what now?” mode.
Visual timers: A countdown clock or Pomodoro timer (25–45 min focus, 5–10 min break) gives tangible boundaries.
Visual timers: A countdown clock or Pomodoro timer (25–45 min focus, 5–10 min break) gives tangible boundaries.
External capture: Use sticky notes, Notion, or voice memos so your brain isn’t juggling reminders while trying to focus.
Next-step clarity: Define the very next concrete action before starting a task ( “open spreadsheet” instead of “work on report”).
Next-step clarity: Define the very next concrete action before starting a task ( “open spreadsheet” instead of “work on report”).
I really struggle with being present in both professional and personal meetings, remembering what I meant to discuss with them and also remembering what they told me after the fact.
SO:I write down bullet points of things I need to remember and refer to them during the meeting (it looks/feels stupid, but it works)
And also take blank note cards to jot down important details they mention during the meeting so it doesn't go in one ear and out the other
SO:I write down bullet points of things I need to remember and refer to them during the meeting (it looks/feels stupid, but it works)
And also take blank note cards to jot down important details they mention during the meeting so it doesn't go in one ear and out the other
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