These tips are applicable to adult ADHD and to non-ADHD people living a modern lifestyle.

Based on the knowledge from a highly acclaimed book “Cognitive-Behavioral
Therapy for Adult ADHD” (“The Adult ADHD Tool Kit,” 2nd edition) by J. Russell Ramsay.

BREAKING DOWN TASKS

• Use the “10-minute rule”: Commit to just 10 minutes of work
• If still overwhelmed after 10 minutes, take a break
• If feeling okay, continue working
• Focus on one small piece at a time instead of the whole project
• Example: Instead of “clean house,” start with “clean kitchen counter”

CREATING ADHD-FRIENDLY ENVIRONMENTS

Physical Space

• Reduce visual clutter
• Create designated spots for important items
• Use clear containers and labels
• Keep frequently used items easily accessible
• Consider a quiet workspace for focused tasks

Digital Space

• Turn off notifications when working
• Use apps for reminders and organization
• Keep computer desktop organized
• Use digital calendars with alerts

MANAGING NEGATIVE THOUGHTS

Common Patterns:

• “I always mess things up”
• “I should be able to do this easily”
• “Everyone else can handle this”

Better Approaches:

• Notice negative thoughts without judging
• Question if thoughts are fully accurate
• Look for evidence that challenges negative thoughts
• Remember past successes
• Focus on “what can I do?” instead of “what’s wrong with me?”

ORGANIZATION & TIME MANAGEMENT

Time Management

• Use timers and alarms
• Schedule buffer time between activities
• Break time into chunks (work/break cycles)
• Plan for transitions
• Set earlier deadlines than required

Organization Systems

• Keep it simple – complex systems often fail
• Use checklists and written reminders
• Try bullet journaling or planner apps
• Create morning and evening routines
• Regular system maintenance (daily/weekly review)

ASKING FOR HELP

When to Ask:

• Before crisis point
• When feeling stuck
• For complicated tasks
• When overwhelmed
• To double-check important details

How to Ask:

• Be specific about what you need
• Explain your ADHD challenges if relevant
• Accept help when offered
• Thank people who help you
• Build a support network

MAINTAINING MOMENTUM

Daily Habits:

• Regular sleep schedule
• Healthy eating
• Exercise
• Medication routine if prescribed
• Brief planning sessions

Weekly Habits:

• Review and adjust systems
• Celebrate progress
• Plan ahead
• Reset organization systems
• Connect with support people

HANDLING SETBACKS

Prevention:

• Identify common triggers
• Plan for high-risk situations
• Keep strategies simple
• Build in redundancy for important tasks
• Regular check-ins with therapist/coach

Recovery:

• Avoid shame spirals
• Get back on track quickly
• Learn from what happened
• Adjust strategies as needed
• Remember setbacks are normal

PROFESSIONAL STRATEGIES

Work:

• Break projects into milestones
• Use deadlines effectively
• Communicate clearly about needs
• Create structured workspaces
• Consider ADHD coaching

School:

• Utilize academic accommodations
• Find study methods that work for you
• Use professor office hours
• Join study groups
• Take strategic breaks

RELATIONSHIP STRATEGIES

Communication:

• Be honest about ADHD challenges
• Listen actively
• Ask for clarification
• Follow up on commitments
• Use reminder systems

Connection:

• Schedule quality time
• Stay present in conversations
• Share successes and struggles
• Accept support from others
• Build understanding about ADHD

Remember:

• Not every strategy works for everyone
• It’s okay to adapt and customize
• Focus on progress, not perfection
• Build habits gradually
• Celebrate small wins

To sum it up

The key is finding which strategies work best for you and creating sustainable systems that you can maintain long-term. Start small, build gradually, and keep adjusting as needed.

Tip: use the Goblin to-do list which break down tasks for you. It’s not an ad. Goblin is a great free tool we came across.