How I manage my ADHD

I have undiagnosed ADHD. Without going into specifics, this means I have a lot of challenges around attention, memory, motivation, and executive function. I procrastinate a lot, struggle to focus on certain kinds of tasks, and forget about stuff.

Because my ADHD is undiagnosed, and I'm not able to get a diagnosis thanks to the state of mental healthcare in the UK, I have had to learn to manage it without medication.

There is a lot of great advice online and in books for those of us with ADHD. I wanted to list some of the tools and techniques I have personally found helpful.

ADHD is a deeply personal experience, so some of these ideas might not work for everyone. But everything is worth a try!

Capture everything

Getting Stuff Done with ADHD can be really hard, and having the right tools to support you is essential. I've tried all sorts of systems, from bullet journalling to automated AI scheduling.

The most important feature of any productivity system for ADHDers, though, is simplicity. It’s inevitable that you will drop it at some point, and it should be easy and frictionless to pick it back up again.

For me, the “Getting Things Done” method, using Things 3 as my software, works best for this. The best feature of this methodology and software for me has been the quick capture: having the ability to very quickly write down a task I think of, so that I don’t forget it or ruminate on it while I’m supposed to be focussed on something else.

Fidget

I have bitten my fingernails for literally longer than I can remember. This has been the main presentation of hyperactivity for me, and it’s not ideal. Eventually, I run out of fingernail to chew.

This is where fidgets come in. I was an early adopter of the Fidget Cube when it first appeared, and I’m a little bit addicted to buying new fidgets. They’re everywhere in my house, and I even have one which fits in the little coin pocket of my jeans. I love them.

Have nice things

Doing hard things is a little bit less hard when you enjoy using the tools you need to use. I think that’s why I’ve always been a bit obsessed with buying nice stuff for my desk, like a really nice pen, or a mechanical keyboard.

For me, the quality is a necessity as much as it is a luxury: I’m more likely to sit down and do work if I can look forward to typing on my lovely keyboard, or if my code editor has a really nice colour scheme and font. (Yes, I have paid money for programming fonts.) Spending a bit of extra money on my physical and digital tools is an investment in my future productivity. At least, that’s what I’m telling myself.

Use timers

I’m a huge fan of the pomodoro technique. There is something magical about the act of starting a timer: it seems to kick my brain into gear and break down whatever wall is in the way of my executive function.

I have a digital timer called Tomito installed on my Mac, which displays a little countdown in the corner of my display. I’ve hooked it up to Raycast and set up keyboard shortcuts, so starting a 25-minute timer is as easy as hitting ⌥ (Option) + Space.

The other advantage of using timers is that it reminds me to take frequent breaks. This prevents unwanted hyperfocus and ensures I can work sustainably for longer each day.

Stay active

It has taken me 29 years of living to finally accept the benefits of regular exercise, particularly for an ADHD brain. I have recently started running and swimming, and I really notice the difference if I don’t exercise in the morning. I feel less energetic, more bored, and less focused.

Sleep

I am incredibly lucky, because I don’t really have any problems with sleep. I know that this makes me very fortunate amongst my ADHD peers, many of whom struggle with insomnia.

I have very healthy habits around sleep: I maintain a regular schedule, and I make sure I wake up with my alarm at the same time every morning. Yes, even on weekends.

I recently came back from a trip to the US, and the jetlag I suffered upon my return rendered me basically useless for 6 straight days. It was an excellent reminder of the importance of good sleep.

Uninstall social media

I’m planning a much more comprehensive post about this, but I cannot overstate the impact on my life that quitting social media has had.

I no longer look at social media (including YouTube) or news websites for longer than 45 minutes a day. I use an app called Jomo, which blocks these distractions by default but allows me 3 “breaks” of up to 15 minutes each day.

I have so much time back, and I am being much more deliberate in my decisions around how I spend my time. I have started listening to albums and podcasts as entertainment instead of background noise. I have found the time to watch movies and shows I’ve been meaning to look at for months. And I procrastinate less.

There’s no easy way to say this: social media and YouTube are distracting, and are not worth the mediocre entertainment value they provide. Block yourself out.

Remember why

ADHD brains really struggle with motivation. So I remind myself on the hardest days that there is a grander purpose behind my work: I am supporting my family, and funding the hobbies that bring me joy and fulfilment. Photos on my desk, and on my computer, serve to remind me what this is really all about.