5 Life Hacks for People with ADHD

5 Life Hacks for People with ADHD

5 Life Hacks for People with ADHD

Ever feel like you’re juggling a million balls at once? Or, like you’re navigating a maze in the dark? That’s what living with ADHD can feel like sometimes. But you know what? It doesn’t have to be a constant struggle.

Hi there, it’s me. Like many of you, I’ve spent a considerable part of my life managing ADHD at home. I’ve experienced the challenges it brings, but I’ve also discovered a trove of strategies that have helped me turn these challenges into opportunities. In this blog, I’ll share my top 5 ADHD life hacks that have transformed the way I live with ADHD.

So, let’s uncover the tricks and tips to simplify our everyday life and make managing ADHD less of a tightrope walk and more of a pleasant stroll. Are you ready?

ADHD 101

ADHD, also known as Attention-Deficit/Hyperactivity Disorder, is something I’ve grappled with for as long as I can remember. It’s a condition that makes it hard for me, and millions of other people, to pay attention, sit still, or stay organized. But let me tell you something important – it’s not all doom and gloom. ADHD also gifts us with creativity, energy, and a unique way of viewing the world.

Living with ADHD isn’t always a walk in the park. Imagine losing your phone five times in a day, or forgetting essential dates, no matter how hard you try to remember. Sounds tough, right? Well, that’s where the magic of ADHD life hacks come into play. They’re little tricks and strategies that help make managing ADHD more manageable.

You might be thinking, why are these ADHD life hacks so essential?

Well, they’re key to reducing the everyday stress that comes with ADHD. They can help us transform our lives, making our days smoother, happier, and more productive. These hacks aren’t a cure-all, but they’re small steps that lead to significant changes.

Exploring ADHD Life Hacks

In the next sections, we’ll delve into some of these wonderful ADHD life hacks that have personally helped me, and hopefully, they can do the same for you.

So, whether you’re seeking ways on how to make life easier for yourself or someone you know with ADHD, stick around because this journey will be enlightening.

ADHD Life Hack #1: Embracing Technology

adhd life hack #1

Now, I know what you’re thinking, “We spend too much time on our phones and laptops already!” But hear me out. When used wisely, technology can be a powerful tool for managing ADHD.

How Can Technology Help?

Well, technology offers numerous tools that can help us stay organized, remember tasks, and manage time – all things that can be quite challenging when you have ADHD.

Picture this: Instead of using sticky notes that can get lost or forgotten, you have an app that sends you reminders about important tasks. And instead of a paper planner that can be difficult to keep up with, you have a digital calendar that’s always at your fingertips.

Allow me to share a personal story. I used to forget to drink enough water during the day. I’d get so busy, and before I knew it, it was bedtime, and I hadn’t had more than a glass or two. But then I found a smartphone app that reminded me to drink water throughout the day.

Simple, right? But it’s made a huge difference for me.

Helpful Apps and Gadgets

There are tons of helpful apps and gadgets out there. Here are a few of my favorites:

  1. Reminder and To-Do Apps: These apps are great for managing tasks. Some, like Google Keep or Todoist, let you create checklists, set reminders, and even share tasks with others.
  2. Digital Calendars: Google Calendar is my personal lifesaver. It’s simple, easy to use, and you can access it from any device. You can color-code activities, set reminders, and even share your calendar with others.
  3. Time Management Apps: These apps can help keep you on track. Consider apps like Be Focused or Focus Keeper, which use the Pomodoro Technique (25 minutes of focused work followed by a short break).
  4. Hydration Apps: As I mentioned earlier, hydration apps remind you to drink water throughout the day. Apps like Hydro Coach or Drink Water Reminder can be handy if you forget to stay hydrated, just like I used to.

Now, remember, the key here is not to get overwhelmed by all the options available. Pick one or two tools to start with, and see how they work for you. Don’t be afraid to experiment and find what fits your personal style of managing ADHD.

Technology is a resource for us – let’s use it to make life easier!

ADHD Life Hack #2: The Magic of Organizing

ADHD Life Hack #2: The Magic of Organizing

If you’re like me, you’ve probably heard this advice a million times before. But I can’t stress it enough: organization is key when it comes to managing ADHD.

Why Is Organization Important in Managing ADHD?

Whether you’re neurodivergent or neurotypical, staying organized helps keep our lives running smoothly. But for those of us with ADHD, organization can be a game-changer.

It can help us stay on top of tasks, manage our time more effectively, and reduce the stress and anxiety that often come from feeling overwhelmed. And, in my personal experience, it can make life so much easier.

Yet, how do we get there?

If you’ve ever looked at a room filled with clutter and felt paralyzed, don’t worry. You’re not alone.

Let’s break down some practical steps.

Practical Tips on Staying Organized

  1. Start Small: If the idea of organizing everything at once feels overwhelming, pick one small area to start with. Maybe it’s your desk, your purse, or even a single drawer. The key is to start somewhere, and then celebrate your success when you’re done.
  2. Make a Schedule: Plan specific times for organizing and tidying up. This could be a few minutes each day, or a block of time each week. Put it on your calendar and treat it like any other important appointment.
  3. Use Tools: Baskets, bins, and organizers can be a great help. But remember: out of sight should not mean out of mind. Make sure you label things clearly, so you know where to find them when you need them.
  4. Declutter Regularly: Regularly go through your belongings and get rid of things you no longer need. Decluttering can be therapeutic and also makes staying organized much easier.
  5. Make It Fun: Yes, organizing can be fun! Listen to your favorite music or podcast, set a timer and race against the clock, or reward yourself with something you enjoy once you’re done.

Remember, everyone’s ADHD is unique. What works for one person might not work for another. The key is to keep trying different strategies and find what works best for you. Staying organized is a journey, not a destination.

So, let’s enjoy the ride, learn as we go, and celebrate every step in the right direction.

ADHD Life Hack #3: Let’s Get Physical!

Let's Get Physical!

If you’re feeling squirmy, fidgety, or like your mind is racing a million miles a minute, this ADHD life hack is for you.

Why Is Physical Activity Beneficial for ADHD?

For anyone, neurotypical or neurodivergent, physical activity is an important part of maintaining good health. But for those of us with ADHD, it can do so much more. Research has shown that physical activity can actually help reduce ADHD symptoms.

Working out can increase our brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention.

In simpler terms, physical activity is like a natural medication that helps manage ADHD. Plus, getting moving can help manage stress, improve mood, and promote better sleep.

Sounds like a win-win to me!

So, What Physical Activities Can We Try?

You might be thinking, “I’m not much of a gym person.” And that’s okay. When we mention physical activity, it doesn’t have to be anything intimidating or high-intensity. Here are a few suggestions that can help make life easier for those of us managing ADHD:

  1. Walking: Something as simple as a daily walk can make a big difference. Try making it a part of your routine. Maybe it’s a walk in the morning to start your day or one in the evening to wind down.
  2. Yoga: Yoga is not only good for the body, but it’s also great for the mind. It can help improve focus and reduce stress and anxiety.
  3. Dancing: Whether you’re following a dance workout video or just moving to your favorite tunes in your living room, dancing can be a fun way to get active.
  4. Gardening: If you have a green thumb, gardening can be a great way to move your body and calm your mind.
  5. Sports: If you’re a bit competitive, engaging in sports can be a great way to channel your energy. It doesn’t have to be anything serious. Just a fun game of basketball with friends or family can do the trick.

Remember, the key is to find something you enjoy doing. If it feels like a chore, it’ll be harder to stick to. But if it’s something you look forward to, it’ll be a lot easier to make it a habit.

So, let’s get moving and let’s make managing ADHD a bit more fun and enjoyable.

ADHD Life Hack #4: Creating Your Safe Space

ADHD Life Hack #4: Creating Your Safe Space

Did you know that the surrounding environment can play a big role in managing ADHD? Yep, it can!

Why Is the Environment Important for ADHD Management?

Our surroundings can significantly impact our ability to focus and function, especially for those of us who are neurodivergent.

For instance, a noisy, cluttered space can make it harder for us to concentrate, while a calm, orderly space can do wonders for our focus.

Think of it this way: when everything has its place, our minds can relax.

We’re not constantly distracted by that pile of papers on our desk or the mess on our living room floor. We’re able to devote more of our mental energy to the tasks at hand, rather than being sidetracked by our surroundings.

How Do We Create an ADHD-friendly Environment?

Now that we’ve understood the importance of an optimized environment, how do we go about creating one?

Here are some practical tips for making life easier with ADHD-friendly environments:

  1. Declutter: Start by decluttering your space. Keep things that you use regularly and get rid of the rest. Remember, less is more when it comes to creating an ADHD-friendly environment.
  2. Organize: After decluttering, organize what’s left. Use labels, containers, or shelves to help you keep things in their place. When everything has its spot, it’ll be easier to find what you need when you need it.
  3. Minimize distractions: This could be anything from turning off notifications on your phone during work hours to choosing a quiet spot for your workspace.
  4. Use calming colors: Colors can impact our mood and concentration. Opt for calming shades like blues and greens in spaces where you need to focus.
  5. Incorporate nature: Having a bit of nature in your space can be calming. Try keeping a few indoor plants, or set up your workspace near a window with a view of the outdoors.
  6. Create designated zones: Having specific areas for specific activities can help you stay focused. For example, have a dedicated workspace for work or study and a separate space for relaxation.

Remember, there’s no one-size-fits-all approach to creating an ADHD-friendly environment. It’s about finding what works best for you. So, feel free to experiment and adjust as needed. After all, managing ADHD is a journey, and we’re in this together.

ADHD Life Hack #5: Fostering Positive Relationships

ADHD Life Hack #5: Fostering Positive Relationships

And here we are at our final life hack: Foster Positive Relationships. It might not seem like it at first, but the relationships we have with others can have a massive impact on managing ADHD.

Let’s explore how and why.

Why are Relationships Important in ADHD Management?

Relationships serve as our support system. They provide us with emotional backing, understanding, and a sense of belonging.

Being around people who understand our struggles and accept us just the way we can make our ADHD journey less challenging and more comfortable. This acceptance can make us feel more confident in managing our ADHD, making life a little easier.

However, relationships can also present challenges, especially for those of us who are neurodivergent. It can sometimes be difficult for neurotypical individuals to understand the experiences and challenges that come with ADHD.

Therefore, fostering positive relationships involves understanding, acceptance, and a willingness to learn from both parties.

How Can We Build and Maintain Positive Relationships?

So, how can we nurture relationships that support our journey with ADHD? Here are some tips:

  1. Communication is Key: Whether it’s a friend, family member, or partner, make sure to communicate your needs clearly. Help them understand how ADHD affects you and what they can do to support you.
  2. Surround Yourself with Understanding People: Seek individuals who understand, or are willing to understand, your ADHD journey. These individuals are more likely to provide the support you need.
  3. Patience and Understanding: Patience is crucial, especially during times when ADHD symptoms may cause misunderstandings. It’s essential to understand that every person has their unique struggles and triumphs.
  4. Seek Professional Help: Sometimes, professional help can be beneficial. Therapists and counselors can provide guidance on maintaining healthy relationships.
  5. Self-Care: Taking care of yourself is also part of fostering positive relationships. After all, it’s challenging to maintain good relationships if we’re not feeling our best.
  6. Be Honest: Honesty builds trust, which is essential in any relationship. Be open about your ADHD and its effects on your life.

Remember, there’s no perfect way to handle relationships when you have ADHD. It’s about finding what works for you and the people in your life. And with these life hacks, managing ADHD and making life easier becomes a shared journey.

We’re all in this together, so let’s continue supporting and understanding each other, one day at a time.


So, here we are, at the end of our little journey. We’ve explored some ADHD life hacks that can make our day-to-day lives a bit more manageable. Let’s take a moment to go over them one more time.

First, we embraced technology, making it our ally instead of our adversary. Next, we highlighted the importance of organization in managing ADHD, sharing tips to keep our spaces tidy and our schedules in check.

Thereafter, we talked about incorporating physical activity into our daily routines, showcasing the benefits it brings for those of us with ADHD.

We also took a deep dive into how optimizing our environment can make a world of difference in how we handle our ADHD symptoms. Lastly, we emphasized the vital role of fostering positive relationships, giving us a support network that understands our unique struggles and triumphs.

Final thoughts

You see, managing ADHD is not about becoming ‘normal’ or ‘typical.’ It’s about embracing our neurodivergent selves, learning to work with our unique brains rather than against them. All the life hacks we’ve discussed are tools to help us do just that.

Now, it’s up to you.

Pick one or two of these strategies that resonate with you and try to incorporate them into your life. Remember, it’s not about perfection, but progress. Small steps can lead to significant changes, so don’t get discouraged if things don’t change overnight.

And remember, you are not alone. There are millions of us out there, all learning to navigate life with ADHD. So whether you’re a fellow ADHD warrior or someone who’s just trying to understand, thank you for joining me on this journey.

Together, we can make life with ADHD a bit easier, one life hack at a time.

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