ADHD Tips from someone with ADHD
After my diagnosis I started listening to the ADHD Big Brother podcast. It is short, funny and full of useful information. I also joined Facebook groups and started following people on Instagram that would post useful tips. I also discovered the Lifehack Method (more below).
Below are the tips that work for me. Everyone is different, I know, but maybe some of these could help bring slightly more organisation and slightly less chaos into your day.
Note: I am not a coach or ADHD professional. These tips are things put in place that work for me and my busy life as a business owner, part time worker and mum of two.
Think of mistakes as Learning Opportunities
To err is to be human. Especially if you have ADHD. Especially if you have children and are also juggling a job. In 2025 I reframed mistakes as learning opportunities. What I can I learn from this mistake? What processes can I put in place to avoid making this mistake again? From email forwarding, to using online to do lists with reminders, to buying extra uniform and choosing laughter rather than frustration I have reduced feelings of shame and stress and made my life (and my childrens') easier.
This has been such a mindset changer for me. One day the morning school run had been awful! My eldest son got distracted watching his brother on his iPad and then we were a couple of minutes late leaving because he was finishing his chores and getting his kit ready for football club. After the school run I felt so low. The thoughts running through my head were negative and I was blaming myself fully for how badly it went. Then, I stopped. I said to myself 'how can I use this morning as a learning opportunity for the future?' Instantly my mood shifted from negative and unmotivated to productive. I set a new reminder on our Alexa device for my son to sort his kit the night before and I now make sure that I support my son better in the mornings. The next time he had club his kit was ready, his chores were done and we left the house on time. As for that day? Once I had created this reminder I was able to crack on with work in a much better headspace.
Plan your week
Hear me out. This isn't a fix all by any means. As ADHDers we all know how much we love routine and how much we hate being 'fixed' by our week. But. About a year ago (ish!) I stumbled upon the Lifehack Method by Demir and Carey Bentley. Is it foolproof? No. Does it help me? Yes.
If you click on the link their website allows you to download a free worksheet that help you to plan your week. Do I follow it religiously? No. But, I do use it as often as I remember to plan my week ahead. I sit down either on a Friday afternoon or Sunday evening, go through my diary, and create a weekly plan including work meetings, work tasks that I know need to be done both regular and ad hoc, kids clubs, as well as making notes on anything about the following week that I need to prep for.
Like I said this isn't foolproof for me and there are times where I look at it and go NO but I do not fill every minute with plans, I just use it to help me keep organised with my self employed work (and remember kids clubs, there are so many!) and this does help me get my work done which feels important to me.
Break tasks into bitesize chunks!
Do you have a lengthy or un fun task to do?
Struggling to get started?
Break it down into chunks!
Whatever the task is, find a way to break it down into easy manageable chunks. A 5,10 or 15 minute task is much easier to start than a one or six hour one.
Just do the thing!
If you suddenly remember that there is a task you need to do later JUST DO IT. Or, set a reminder to do it. I cannot tell you the number of times I have been sat reading, or talking to my kids, (or even having a wee!) and I have suddenly remembered I need to prep my breakfast for the morning or prep my vitamins but then the next morning I haven't done it because I knew I could do it later in the day.
Now, if I remember something needs doing and it can be done straight away I do it there and then, or, I set a reminder on the reminders app on my phone (iPhone) including a specific time so that I can't forget to do it.
Take Photos!
Do you ever run out of something only to get to the supermarket and have no idea what it was?? Me to. So now I try and take photo's of what I have run out of. We can forget paper shopping lists but I always have my phone on me! So I take photos. Or add a reminder. Or create a shopping list in my notes app. Life changer!
Create a routine!
Easier said that done but routine really can help SO much. At first it's hard but write down what you want to do/create, or create reminders (on your phone, Alexa device etc) and eventually things become habit. ADHD meds at the same time each day. One thing triggering another (I keep my meds on my desk so when I sit down I see them which reminds me to take them). Doing the same routine every morning so we get to school on time (with added reminders for special events or if the kids need to remember something).