19 ADHD Life Hacks and Tips From Our Community

I’m sure it comes as no surprise that I’ve explored my fair share of productivity tools and techniques over the years (hello, ADHD rabbit holes!), and yet, I’m endlessly fascinated by the incredible, unique tips for managing ADHD. Perhaps not surprisingly, I’ve found the most useful ADHD life hacks come from fellow ADHD brains. 

One of the things I love most about working with ADHDers is seeing our creativity kick into high gear as we find powerful solutions for our current season of life. That’s why I’m so excited to share episode 275 of the podcast with you.

Over the past few weeks, I’ve received remarkable ADHD tips from our busy awesome community that are not only practical and creative but also a little outside the box – my favorite kind of strategy!

Whether you’re looking to streamline your day, build new habits, or make more time for self-care, these tips offer an incredible place to begin. 

Tune in below and start supporting your brain today!

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You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episode 275: ADHD Life Hacks: Tips and Solutions From Our Community You Will Discover:

• Real-life ADHD solutions from our community, designed to support your brain.
• Tips to help streamline your day, boost focus, and make time for self-care.
• Outside-the-box strategies for tackling tasks and building habits that stick.

Episode 275: 19 ADHD Life Hacks and Tips From Our Community (Transcript)

I’m so excited about today’s episode because it’s a little different—and super special. A few weeks ago, I emailed our incredible community asking for your favorite ADHD tips and strategies. (If you are on my email list, you probably saw it.) 

If you’re not on my email list, let’s fix that. Go ahead and sign up for my free training on how to boost your focus and concentration in six simple steps. Access it HERE!

Not only will you get instant access to these tools that you can start implementing immediately, but I will add you to my list, and usually once a week, you will hear from me with new tips, ideas or strategies to help you get things done by working with your ADHD brain.

Now, as I mentioned, I sent out this email a few weeks ago, and let me tell you, it was so much fun hearing from all of you!

The responses I received were inspiring, insightful, and packed with practical ideas that truly speak to how ADHD brains work. I can’t wait to share them with you because these are tips from people living with an ADHD brain every day—just like us.

Time Management & Organization Tips for ADHD

Time management can feel like climbing a mountain when you have ADHD. Between juggling deadlines, an endless list of to-dos, and all those daily tasks, it can easily seem like time is slipping through your fingers. I know I’m not alone here; I know many of you can relate.

But here’s the good news—there are tools out there that offer support to work with our ADHD brains, not against them. I got so many great suggestions from you all, and I can’t wait to share them. In this first section, we have several digital strategies to explore.

1. Motion – an AI Planning App

Barbara swears by an app called Motion. Essentially, Motion is an AI-driven planning app that takes all of your projects and tasks and then prioritizes and timeblocks them on your calendar.

Barbara mentioned in her email to me that using Motion helps her schedule her tasks and gives her a better sense of how long each one will take, which takes a lot of the mental stress out of managing time. So by doing this, she’s not just organizing her day; she’s freeing up brain space to focus on what really matters.

2. Llama Life for Time-Blocking

Kari loves using Llama life is designed with the ADHD brain in mind, and it helps you transform your big projects into bite-sized chunks.

The app actually celebrates with you by dropping confetti when you check things off the list. Plus, there are chimes to help you stay on task and so many other little touches that lend to the delight that the ADHD brain loves. 

In particular, I appreciate Kari mentioning that you can choose the alarm type. She said, “What I love about this app is that instead of a loud, jarring alarm when time is up, it gives a gentle visual reminder—like a flashing screen.” 

So if you are like Kari or me and are easily startled by loud noises, The Llama Life app could be a supportive option. No more heart-racing interruptions!

3. Reminding Your Future Self To Do Things

I heard another fantastic time management tip from Sarah about how to help yourself remember things that you want to do super far off in the future. She mentioned sending yourself a Google calendar invite for an event in the future. If you’re worried you’re going to forget about it, and you don’t know where to store the information, send yourself an invite for up in the future. 

For example, maybe I think of a great birthday gift for my sister, but her birthday isn’t until August and it’s September when I’m recording this – her birthday just happened less than a month ago.

Knowing my memory, I will not remember that gift in 11 months. But I could send myself a Google Calendar invite for the end of July or beginning of August that says order XYZ gift for Megen.

4. Roam Research – a Tool for Networked Thinking

In terms of organizing information, Sandra mentions that she’s a big fan of Roam Research — a tool for networked thinking. 

She explains how she used to handwrite everything, but it was not a super effective approach for the long term because her mind was always jumping around. 

Apparently, with Roam Research, she can jump from thought to thought while the tool traces her path.  Now, I was pretty unfamiliar with Roam Research; I remember people talking about it a few years ago in the productivity space alongside another tool called Obsidian, but I’d never really looked into it. 

I’ve got to tell you, I’m definitely intrigued after hearing Sandra talk about it. So, essentially, it’s a note-taking tool for writing notes, brainstorming, and organizing your thoughts. And unlike traditional note-taking apps, Roam connects your ideas together.

So if you mention one idea or topic in a different note, it automatically links them together, which can help you see connections between your thoughts. 

I think this is fascinating for ADHD brains who tend to be more non-linear thinkers because we can jump between ideas or topics without needing to follow that strict linear structure of folders or categories. 

In fact, Roam automatically creates backlinks, which means if you reference one note inside of another it links them together so you can easily trace related ideas and find connections later. Again, I haven’t played around with it yet, but I’m definitely going to, so stay tuned.

5. Todoist for Time Management & Organization

One app that I use and love is todoist – my app of choice for task and project management. 

I can easily drop ideas into todoist at anytime because I’ve created a little widget on my phone that makes it easy to do, and everything is always stored in one place.

When I plan out my days and my weeks in my I’m Busy Being Awesome paper planner, I always turn to todoist first to refresh my memory on what I want to complete over the days weeks and months ahead. It really is a game-changer. 

👉 If you want to try todoist out, you can get two months free by using my link, so you can try the paid version for an extended trial. If you find you don’t need the paid features after the trial ends, you can continue using the free version once the trial is up. I think the paid version is $4 a month or something.

In fact, I plan to do an entire episode on how I use todoist soon, so if you’re interested in deep dives into specific tools and techniques, stay tuned!

6. Skinny Post-It Notes To Plan Your Day

I love how Madeleine shared that she keeps things simple but effective with those skinny Post-it notes.

She uses them on a daily timesheet to map out her tasks, and because the Post-its are movable, she can adapt her plan throughout the day. So, if she planned to do something at 9:00, but something comes up and interrupts that plan, she can move the little Post-It note with the task on it to noon or whatever.

It’s a flexible approach that keeps her organized while working with the inevitable  Interruptions and changes in schedule that happened in our busy lives.

ADHD Hacks To Starting Tasks & Following Through

Starting tasks? That’s a challenge in itself. Whether it’s procrastination, feeling overwhelmed, or simply not knowing where to begin, getting that initial momentum with ADHD can feel like trying to push a boulder uphill.

But, of course, once you’ve started, there’s the second obstacle—actually sticking with it and following through to the end. How many times have we started something, only for the motivation to fizzle out before the finish line?

We all know this, right? So let’s talk about some tactical strategies from the community of how we can tackle both starting tasks and seeing them through.

7. Make Boring Tasks a Game

Sandra has leaned into turning boring or mundane adulting tasks into a game. And specifically, she used her example of keeping her place clean.

She said, “Keeping the flat clean is way easier since I dropped into a competitive mode by setting a timer for 20 minutes each morning and asking myself, ‘how clean can I get the flat within this time?'” 

I love this! Especially when we can pair it with an awesome podcast, audiobook, or playlist to fuel that momentum even further.

8. Body-Doubling To Get Things Done

In addition to gamifying tasks, Sandra is also a huge fan of body doubling, which I talk about often on the podcast. Check out this entire episode dedicated to body doubling.

She explains how having someone else nearby—whether in person or virtually—helps create a sense of accountability.

The other person doesn’t need to be actively involved in your work; their quiet presence is enough to help you get started and stay focused.  And if they’re open to it, it can be a great opportunity to bounce ideas off of one another if either of you feel stuck as well.

9. Set Milestones with Others

Now, let’s talk about following through. Sandra also shares what I think is a critical strategy to keep herself moving forward on projects and tasks by setting intermediate milestones with her colleagues.

Even if she’s not fully prepared for a final deadline, these smaller check-ins help her stay on track and make consistent progress.

10. Verbalize Your Progress As You Work

Madeleine has a slightly different approach to help her maintain her commitment and sticking with it. She focuses on verbalizing her progress as she works.

By talking through what she’s already accomplished, she’s able to:

• Reframes her mindset
• Fuel her motivation
• Remind herself of how much she’s already done (rather than fixating on what’s left)

11. Use a ‘Done List’ (Not a To Do List)

Similarly, one of my clients in my small group coaching program, Lana uses what she calls her “done list.”

Writing down everything she’s completed gives her a tangible sense of achievement, helping her reframe the day in a positive light.

It’s a great way to combat that nagging feeling of “I didn’t get enough done” by visually seeing all the progress you’ve made. When we see that progress, it can help the brain shift more easily into, wow – I have done a lot.

And look how much time I have left today – what else do I want to focus on?

Decision-Making Tips for ADHD Adults

Let’s talk about decision-making. Whether it’s a big, life-changing choice or deciding what to eat for dinner, making decisions can be a lot for ADHD brains.

The constant tug-of-war between emotions and logic can leave us stuck in indecision or push us toward impulsive choices we might regret later. And we can’t forget about decision fatigue—sometimes it feels like our brain just checks out altogether.

But here’s the thing: we don’t have to make decisions on the spot. I love the approach Wendy shared with us.

12. Master The Art of Pausing

Wendy has mastered the art of pausing before making decisions, especially when they have long-term implications.

She gives herself 24 to 72 hours before responding to decisions that might impact her future.

This pause creates space for processing, helping reduce impulsivity and giving her the time to check in with herself. If you find yourself feeling pressured to make a choice, remember—it’s okay to take a step back and give yourself that window to slow down.

In fact, I was just talking about this with another client the other day and the idea that you could create a few go-to responses of “let me check my calendar and I’ll get back to you.” or “thanks so much for the invitation; let me see what else is going on and I’ll let you know by Friday” can be so powerful. 

As Wendy practices that pause, she also checks in with her gut game. It’s not all logic and weighing of pros and cons. It’s also about checking in with her body do see if this is something she genuinely wants to do.

By balancing intuition with thoughtful reflection, Wendy’s approach gives you the space to ensure that what you’re choosing is a true “yes” for you.

Establishing Habits & Routines for ADHDers

As I talked about in-depth in episodes 268 and 269 of the podcast, when it comes to ADHD, consistency doesn’t have to look the same for everyone.

I like to think of consistency as something that’s personal and flexible. It’s about finding and defining a rhythm that works for you rather than rigidly sticking to the same routine every day.

ADHD brains often struggle with routines that feel too predictable, monotonous or restrictive. Many of us want a bit of freedom and flexibility. Even though that’s the case for many of us, it doesn’t mean we can’t create habits that fit our unique needs and help us stay on track.

The key is to define what consistency means for you. Then you can create routines that support your goals, while also allowing space for flexibility.

Let’s dive into a couple of strategies from our community that can help make habits and routines feel more doable.

13. Alarms and Automate Tasks

Stefanie has found success with the app Routine Planner Habit Tracker – I believe it used to be called Routinery. She mentioned she uses it almost every morning, which is so fun.

Here are some core features:

Timer Functionality: The app includes a timer that provides voice alerts and push notifications to guide users through their routines. This feature ensures that users stay on track, even if they miss a step, by reminding them of what to do next.

Flexible Scheduling: Users can create customizable routines tailored to their lifestyles, whether for weekdays, weekends, or specific times of the day. This flexibility allows for integrating different tasks like morning routines or medication.

Progress Tracking: The app offers tools for tracking progress over time, helping users visualize their achievements and stay motivated etc.

14. Embracing the Process of Iteration

Madeleine reminds us of the power of embracing the process of iteration. For her, routines are something that evolve over time—there’s no “perfect” routine, only ones that fit for a season. 

When a habit stops working, she adjusts, tries something new, and moves forward. This approach gives her flexibility while still building structure. This is a great reminder that consistency doesn’t have to mean doing the exact same thing every day. Instead, it’s about staying committed to the process and adjusting as needed.

By defining consistency in a way that works for you, these strategies help build habits that support your goals while honoring your ADHD brain’s need for adaptability and novelty.

ADHD Tips for Self-Care & Emotional/Energy Management

Let’s talk about self-care because if there’s one thing we need to prioritize as ADHD brains, it’s taking care of our emotional and physical energy.

Self-care isn’t just a “nice-to-have”—it’s the foundation for everything we do. When we’re not managing our energy, it’s like running on empty, and that’s just not sustainable. Self-care is what keeps us going for the long haul, and it’s especially important for navigating the ups and downs of ADHD.

Here’s the thing: self-care looks different for everyone. It’s not just bubble baths and Netflix binges (though those can be great too!). It’s about finding ways to manage both our emotional and physical energy in a way that works for us — and I’m excited to share some incredible self-care strategies from our community.

15. Reframing Negative Thoughts

Britta has such a fantastic strategy that literally made me smile with so much joy and delight when I read it. 

I also love how she told the story in her email, so I’m going to literally read what she wrote here…

“This is the tip that has changed my relationship with myself and my identity as an ADHDer. It’s reduced a lot of shame around being me.

My ADHD really gets me with negative self-talk. I’ve got a very active imagination and I think fast so I can quickly and deeply torture myself over being a couple of minutes late, or for staring at my phone for 30 minutes instead of doing the tasks that will take 3, or for moving a pile of tasks from yesterday’s to-do list to today’s. And then, to make things worse I remember that negative self-talk doesn’t get me the results I want and really wears on my sense of agency so then I yell at myself for being mean to myself.

In a text to a fellow ADHDer I was trying to explain how my Brain was picking on me for being late, but my phone auto-corrected Brain to Brian. So I’ve named the ADHD aspects of my nervous system Brian.

It’s nice because it takes some of the hot emotions out of my inner and sometimes outer monologue. And the origins of this tip coming from a typo on a text I sent too fast amuses a lot.

Kindly reminding myself of my physical needs and the undesirable effects of failing to do so sounds like:

• “Britta, you better feed Brian.”
• In a meeting where I’m losing focus “Hey Brian, I know this is a little boring, we’ll be out of here soon and then we can do something fun.”
• Or in recognizing that I’m close to a shame spiral “Brian is going to let me have it if I don’t proceed with caution.”

This has helped me have a more manageable and productive relationship with my ADHD symptoms.”

Isn’t this AMAZING?! Britta’s reframing is such a powerful way to help bring in humor and lightness so she can approach the situation with kindness. It’s a beautiful reminder that self-care isn’t just about our physical needs—it’s about being gentle with ourselves emotionally, too.

16. Listen To Your Energy Levels (& Schedule Accordingly)

A strategy I love comes from Barbara who is all about listening to her energy levels and adjusting her schedule accordingly. She intentionally under-schedules on low-energy days, giving herself permission to step back and recharge. 

This approach helps her avoid burnout by acknowledging that some days are going to be slower than others, and that’s perfectly okay. For Barbara, it’s not about pushing through at all costs—it’s about recognizing what her body and mind need and making space for that.

17. Give Yourself Permission To Rest

Sandra adds to this by emphasizing the importance of accepting brain fog. On those days when energy is low and focus feels impossible, Sandra gives herself permission to rest.

She understands that sometimes, productivity just isn’t in the cards, and that’s okay. By embracing these low-energy moments and allowing herself to recharge without guilt, Sandra can come back stronger when her energy returns.

18. Schedule Self-Care Into Your Calendar

Wendy takes a more structured approach to self-care by scheduling bi-weekly library days.

These days are set aside for lighter tasks, reading, and reflection—giving her brain space to rest and recharge after a busy week.

This planned downtime ensures that Wendy is maintaining balance and not constantly pushing herself. For her, it’s a way to weave self-care into her routine, making it a non-negotiable part of her life.

19. Use Resources To Help You

Stefanie has another practical approach to self-care when it comes to something we all need: food. During busy weeks when she doesn’t have the energy to cook, she uses CookUnity to make sure she’s still getting healthy meals without the stress of meal prep. I mean, she is literally taking something off her plate. 

Each of these strategies shows how self-care can be deeply personal. It’s about honoring where you are, listening to what your mind and body need, and giving yourself the space to rest and recharge—without guilt.

Conclusion

Oh my gosh – I just love this collection of ADHD life hacks and tips from our amazing community!

I’m so blown away by the variety of tips and solutions you shared—each one so thoughtful, creative, and practical. It’s a great reminder that we’re all navigating this ADHD journey together, and there’s no one-size-fits-all approach.

What works for one person might spark a new idea for someone else, and that’s exactly what makes this community so powerful.

I hope these tips were as inspiring and helpful for you as they were for me. Whether it’s using apps to manage time, gamifying your tasks, embracing self-compassion with a little humor, or simply giving yourself the space to rest—I invite you to choose just one strategy and give it a try this week.

And of course, I’d love to keep the conversation going!

If you’ve got more ADHD tips, tricks, or strategies that have been working for you, feel free to reach out. Send me a DM on Instagram, I’m @imbusybeingawesome or an email paula @ imbusybeingawesome.com — I’d love to hear what’s been helpful for you. After all, we’re all learning from each other, and your insights might be the very thing someone else needs to hear.

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All right, my friends, that’s going to do it for us this week.

👉 Want extra support taking these concepts and applying them to your life? if you’re ready for additional support, learn more about how we can work together with my small group coaching program, “We’re Busy Being Awesome,” and in one-on-one coaching.

⭐ Also, if you want to learn my simple step-by-step approach to locking in a routine and making it stick, be sure to check out my free course, the ADHD Routine Revamp training to help you…It’s designed to help you lock in a routine and make it stick.

I’ll talk with you soon.

Links From The Podcast

• Learn more about both 1:1 and small group coaching with Paula here 
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
• Episode 204: 3 Benefits of Body Doubling for Adults with ADHD
• Episode 172: Procrastination, ADHD, And The Intellectual Yes
• Episodes 268 & 269: Redefining ADHD & Consistency + 3 Helpful Strategies
  
• Check out ToDoist here
• Get my paper planning system here
• Narrow sticky notes