OPENING SCENE
You are ready to leave your house to go to the grocery store. You walk out the door, but wait you forgot your keys. You go back in to grab your keys, leave, and lock the door behind you. But wait, where is your phone? You unlock the door, go back in, search for your phone. There it is! Okay you have everything and you leave once more and lock the door behind you. BUT WAIT. You forgot your wallet. So you go back, unlock the door, search for your wallet for 5 minutes, then you find it. You walk out the door for the last time with your keys, your phone and your wallet.
You get to the grocery store. And completely forget about everything you were going to get.
END SCENE
Does this sound like you? Have you been diagnosed with ADHD? Because, same. I’ve developed some ADHD adult life hacks that I use for myself and suggest to my clients.
Always have a designated spot for your phone, wallet and keys. This makes them easier to find.
Set timers. Do you find yourself late for meetings because you hyperfocused on a task? Set an alarm for a few minutes before your meeting. Do you ever not get to what you actually want to do on any given day because you’re hyperfocused on a task? Set a timer for how long you want to spend working on said task. Do you find yourself losing time while looking at TikTok? Set a timer for how long you want to spend doom scrolling.
Post it notes: Post it notes around the house helps you to remember to do chores. Put them somewhere you look at every day and can’t miss!
Make lists. Make lists in your phone of what you need to get done. I say write them in your phone because you almost always have your phone and it’s very easy to misplace a written list. Rank them based on priority. Use the timers then do the things. Also, make a list of grocery store items you'll need.
Break down tasks: If you struggle to do the dishes, tell yourself you'll do one. Chances are you will clean more than one. If you struggle to clean any part of your house, tell yourself you'll start in one corner with one thing. Chances are that you'll clean up more.
Practice mindfulness: Us ADHDer’s get overwhelmed pretty easily. Incorporate practicing mindfulness into your days to stay calm and focused.
You are not alone in your struggles to do the adult things. Your brain just works a little differently and that’s okay! These ADHD life hacks will help make your life a little easier.
