Does your brain ever feel like a tornado of ideas and half-finished tasks, leaving you wondering where to even start? Girl, SAME. But here’s the thing - ADHD brains just work differently. Once I was diagnosed at 30, I finally realized those struggles weren’t character flaws. They were part of how my brain operates. With that clarity came two emotions—relief and a bit of anger for not knowing sooner. But mostly relief, because now I had a roadmap.
Whether you’re new to this ADHD journey or a seasoned pro, these practical tips can make life feel a little less chaotic and a lot more manageable. Let’s dive in!
The 5-Minute Rule
Ever stare at a messy kitchen and feel paralyzed? Start with just 5 minutes. That’s it. Often, you’ll find that once you start, momentum takes over. And if it doesn’t? That’s okay, too. Five minutes of progress is still progress.
The Basket Method
Cleaning multiple rooms can feel like running a marathon. Enter: the basket method. Take a basket and gather misplaced items from one room. Once you’ve finished, go through the basket and return everything to its proper spot. It’s like a treasure hunt—but for your sanity.
Declutter One Spot at a Time
ADHD brains love quick wins. Instead of trying to declutter an entire room, focus on one drawer, shelf, or small area. Crossing that off your list builds momentum for the next spot. Small victories = big motivation.
Lean Into the Momentum
When a burst of energy hits, ride that wave!Use hyper-focus to tackle repetitive or prep-heavy tasks. Got a pill organizer? Fill it for the next 30 days, even if it’s not empty yet. Future you will thank you.
Batch Tasks
Group similar tasks together. Got laundry? Fold it all in one go. Need to prep meals? Chop veggies and portion meals during those high-energy windows. Efficiency for the win.
Meal Prepping for Lazy Days
We all have days when cooking feels impossible. Use your high-energy moments to prep freezer meals or pre-chop veggies. It’s like leaving little gifts for your future self.
Wardrobe Simplification
Capsule wardrobes are a game-changer. Fewer options = fewer decisions = less overwhelm. Bonus tip: plan your outfits for the week ahead to save time and brainpower.
Clear Bins and Labels
See-through bins are a lifesaver. No more digging through mystery boxes. Clear labels make it even easier. Everything in its place and easily accessible.
Create Stations
Set up “launchpads” for essentials like keys, wallets, and chargers. A designated spot by the door ensures you’re not scrambling to find things when you’re heading out.
Use Visual Calendars
Large wall calendars or whiteboards keep your schedule visible and easy to reference. Out of sight, out of mind? Not anymore.
Minimize Clutter
Clutter equals sensory overload. Use the “one in, one out” rule for new items. Less stuff, more calm.
Create Drop Zones
Designate spots for frequently used items like bags, shoes, or mail. Everything has a home, and your brain has one less thing to track.
Use Alarms and Timers
Timers aren’t just for baking. Set alarms for switching tasks, eating, or taking breaks. External reminders free up mental space.
Keep a Brain Dump Journal
ADHD brains are idea factories. Keep a journal handy to jot down every task, idea, or reminder. Review it later to prioritize. No more “Wait, what was I supposed to do?” moments.
Body Doubling
Tasks feel easier with company. Invite a friend, family member, or virtual buddy to join you while you work. Sometimes just having someone there helps you stay focused.
Start Ugly
Perfectionism is the enemy of progress. Start messy, and refine as you go. It’s better to have something half-done than nothing at all.
Noise-Canceling Tools
For loud environments, keep headphones or earplugs handy. A quieter space helps your brain stay on track.
Recognize these bursts of energy and focus as strengths, not flaws.
ADHD brains thrive on working in bursts, and that’s okay. It’s not about striving for daily perfection; it’s about embracing the ebb and flow of your energy. You’re not lazy, broken, or a failure—you’re navigating life with a unique brain that requires unique strategies. Celebrate every win, big or small, because they all add up. You’ve got this!
Tools for managing ADHD:
30 Day Pill Container: Perfect to keep your pills organized and on track.
Daily Planner & ADHD Planner for Adults: 'A 90 Day Planner Journey, Self Care Journal to Increase Productivity, Success in Life & Work, Gratitude Journal - Undated Daily Planner'
Books on ADHD for women
ADHD accounts to Follow:
Mel Robbins: She talks a lot about finding out she had ADHD and how she manages it in her business.
ADHDoers: This is one of the biggest ADHD communities and has a ton of great resources.
ADHD Actually: This account has an awesome membership for Body Doubling and tons of great tips.
Let's Connect!
I love being able to connect with others and share experiences that might be helpful when navigating ADHD. Have questions or want to learn more about ADHD? Let's get social on Instagram and chat!
Hi, I’m Cait—your go-to Boise gal sharing hidden gems, local eats, and fun things to do around Boise.
