Are you in need of atypical ideas to hack into your ADHD brain? We got you!
Living with ADHD is no easy job. When my niece got diagnosed, I started compiling tips and tricks to help her navigate daily life.
Backed by cognitive psychology, these 7 unconventional hacks will truly do wonders. Whether it’s for yourself or a loved one, I am sure you’ll find this novel and useful.
The most quirky hack that finally did the trick for us was number 6! Make sure to check that one out!
Feel free to save my ideas and also adjust them to your needs. While we do stress that each ADHD brain works differently, we encourage you to tweak and switch the following until they feel right.
ADHD — short for Attention-Deficit/Hyperactivity Disorder is a brain difference that makes it hard to focus, sit still, or control impulses. It’s not about being lazy or dumb — the brain just works like a race car with bad brakes. You can do great things with ADHD, but you might need different tools to get there.
Why the conventional strategies keep failing
Before recommending lists and planners, keep in mind that most individuals with ADHD may have already tried those.
Some traditional tips and tricks include planning your morning routine to avoid overstimulation, decision overload, and organization issues. This is simply about discipline, someone neurotypical would argue. However, conventional strategies often backfire and remove enjoyment from activities and tasks.
We’re here to work with ADHD brains, not against them.
1. The catchy song hack
This one is ideal for forgetting important stuff. Make up or remix a catchy silly little song about the task at hand. Keep singing it aloud until you get in the right zone.
The sillier, the easier it is to remember every time. So, no, you don’t need a hundred tones and lines for every single thing.
Even better, combine it with your personal interests for added enjoyment – which is also a nice guarantee for getting things done!
Example: If the task at hand is feeding the dog, and you’re a rock’n’roll enthusiast, maybe sing ‘Feeeeeed the doooog! / Kibble time, it won’t take long!’
Sing this a few times until your brain is no longer bombarded by other distractions. A catchy song will also provide auditory cues for the ADHD brain to routinely remember the task at hand. This creative hack is essentially backed by working memory traits.
2. Transform your environment
This is quite straightforward. ADHD brains crave novelty and more often than not will need a bit of extra stimulation in the workspace. This way, individuals will feel energized and cozy in their setting.
A boring and silent room will welcome a load of distractions, therefore making it super hard to focus.
If you’re working towards a deadline, turn up some music, a podcast, or an audiobook.
This can work for a decision-making session as well.
Example: If you’ve been thinking about your last beach vacay, why not put some high-rhythm Hawaiian tunes on? Yet again, blend your personal interests and wants with the everyday.
3. The designated spot hack
For many ADHD brains, out of sight = out of mind.
Having trouble losing car keys or reading glasses? Creating a designated spot for important items will make it way easier for you.
The simple rule is everything lives in this designated spot when not in use. After using your glasses, they go right back in the coffee table drawer.
Also, do not reinvent the wheel. Choose simple and obvious spots that feel comfortable for your daily movements and activities.
Example: Paint a bland wooden box in a bright color and keep it by your front door. This is your designated home for car keys and the dog leash. Easily spottable and conveniently placed.
4. Intrusive cues hack
This is no longer about sticky notes and phone alarms. We’ve established they won’t cut it for you.
ADHD brains will struggle with different types of memory. While you may remember routine actions, near-future actions may be overlooked, or the other way around. Instead, try placing intrusive cues for yourself, making it almost impossible to forget.
Example: Often forget your work planner at home? Place it on top of your shoes. You can’t physically put the shoes on without noticing it.
5. Gamification
Gamification is the process of turning mundane tasks into fun game-like activities. It is smartly applied to children’s learning process in schools.
ADHD brains crave the stimuli of adventure. Both environment and rewards can give the impression of that and help you complete boring chores you’ve been procrastinating on.
Example:
- You need to write your thesis, clean your house, repot your cactus, wash that huge dish tower, or whatever else you need to do already. Pretend you’re a medieval peasant doing the work with some tavern music.
- Wear a weird bandana and pretend you’re a video game character on a mission to do the chores. You only wear the bandana when cleaning, for instance. You can’t move to the next level until you do so! Implement a rewards system to keep you going, too!
- Pretend you’re filming a 101 tutorial whenever you need to do something. You will surely enjoy the step by step talk instructions and extra stimulation for being productive.
- The Bed/Couch Is Lava! If you tend to lie down as soon as you get home or scroll on your phone, pretend you physically cannot sit down. This little game will facilitate entering your ‘active mode’ with less pressure.
Children-friendly: Need even more game ideas to hack into ADHD brains? Try this Simon said one that my niece has a lot of fun with!
Emotional regulation: This monkey game is pretty much like CBT therapy! As a qualified psychologist, I cannot recommend it more!
6. Do cardio before long periods of forced stillness
Perhaps a long study session is coming up for you. Or maybe you’re doing a movie marathon. Or, why not, you’ve gone for the cheaper flights and now need to sit still for extra hours until you get to the destination! Sounds horrible, doesn’t it!
You know you’ll have to sit still, and it’s unsettling you? Perfect timing for cardio, I must say.
Try getting your heart rate up doing anything, from jumping jacks to jogging in place. Research showed that cardio has immediate short-term benefits for self-regulation in ADHD.
In short, doing cardio before long periods of forced stillness reduces the energy and need for restless behaviors.
7. Wheel spinner hack
Individuals with ADHD often struggle with decision fatigue. This will usually come in handy for simpler stuff like choosing meals, outfits, and where to go out.
I’ve seen it myself firsthand. It is impossible to rush an ADHD brain into picking an ice cream flavor in front of a one-million-choice parlor! And honestly? That thing is difficult enough for neurotypical people as it is!
It is highly recommended you don’t use this hack when in front of big important decisions that affect your life.
Make your day way easier and stress-free by spinning a wheel. But first, make some time to write down your favorite or available options.
Example: Grab an old Twister wheel spinner. Stick on it a maximum 4-5 ideas of meals or afternoon activities you enjoy. And just let the thing work its magic!
Takeaway
Most importantly, know that you have to find what works for you.
If you’ve decided to try out some of the hacks, I recommend you stick to it a few times in the beginning. They can easily turn into efficient routines.
If you’re not yet convinced and still looking for tips, I leave you with the message that working with, and not against, ADHD brains will get you closer to navigating ADHD daily struggles.
Would you like to try an ADHD-designed management tool? This Visual Timer & Digital Alarm for Kids and Adults will do wonders.
If you found this useful, continue reading 10 Tips About ADHD to Make the Most of Your Relationship.
