ADHD Advice

buy a pack of chapsticks and put one in the pocket of all of your coats and jackets because you always forget to bring one and chapped lips is sensory hell

leave important things where you can see them. if they go in a box or a drawer you will forget they exist

put any appointments or deadlines in your phone calendar As Soon As you get them. set a reminder for a week before, a day before, an hour before, as many as you need as often as you need them.

when that little voice in your head says "i dont need to write that down, ill remember it" that is the devil talking!!! write it down anyway!!

plan for down time. have a few hours at the end of every day to just do fun stuff like engage in your hyperfixations. even if you didnt get all of your work done that day, have the rest anyway. you probably spent the whole day beating yourself up for not doing what you Should be doing, so you still need the break.

if you never eat vegetables because its too much effort to chop and cook them, get the frozen or canned shit. it doesnt go off for ages and you just have to microwave it. theres no point buying fresh vegetables if they just keep going off and being left to rot in the bottom of your fridge

if you struggle to decide what to have for dinner every day, take the decision out of it. choose a set of meals and eat those on rotation until you get sick of them, then choose some new ones and do it again.

But also for any other neurodivergencies!

I especially felt the canned/frozen veggies. I enjoy cooking but don’t always have the motivation to do it. Because of this I started to buy jars of pre-minced garlic (which also helps my sensitivity to strong smells that are especially on my hands/fingers).

When I could I’d make larger batches of meals to eat another day.

Yes, even if you're neurodivergent. I don't have ADHD, but it is allegedly a thing with ADHD as well. And I am autistic, and after a bunch of nerve damage (severe enough that I was basically housebound for 6 months), I had to completely rebuild my ability to get my brain to Do Things from what felt like nearly scratch.

This is specifically from ADDitude magazine, so written specifically for ADHD (and while focused in large part on kids, also definitely includes adults and adult activities):

Here's a link on this for autism (though as an editor wow did that title need an editor lol):

Resources on this aren't great because they're mainly aimed at neurotypical therapists or parents of neurdivergent children. There's worksheets you can do that help a lot too or thought work you can do to sort of build the neuro-infrastructure for tasks.

But a lot of the stuff is just like. fun. Pulling from both the first article and my own experience:

Play games or video games where you have to make a lot of decisions. Literally go make a ton of picrews or do online dress-up dolls if you like. It helped me.

Art, especially forms of art that require patience, planning ahead, or in contrast improvisation

Listening to longform storytelling without visuals, e.g. just listening regularly to audiobooks or narrative podcasts, etc.

Meditation

Martial arts

Sports in general

Board games like chess or Catan (I actually found a big list of what board games are good for building what executive functioning skills here)

Woodworking

Cooking

If you're bad at time management play games or video games with a bunch of timers

Putting a coat on the back of a chair by the door is fine, but if you prefer, use coat hooks and a large catch-all basket for dropping keys, hats, gloves.

Small bookcase end-table next to the couch to store craft projects, books, and other things being worked on for easy access.

Add a storage unit near the dining room table to transition between eating and working there.

Daily toiletry items should be stored in a basket that you can move easily

Extra toiletries and medicine cabinet items go in open shelf/basket storage so they can be seen and used easily. If items no longer fit, purge the excess. Don’t obscure the view!

If you disrobe in the bathroom, place a tall hamper in there.

Keep a set of cleaning supplies in each bathroom

In my laundry room! There's a small maid's bedroom right off the kitchen, which some previous homeowner decided to convert to house the washer/dryer and a small pantry. I hung up a couple clothing rods in there and that's where my clothes live. I usually use it as a changing room also.

Honestly, I never want to keep my clothes anywhere but in the laundry room again. The number of steps eliminated in the clothes cleaning/storage process makes my ADHD brain SO much more willing to engage in those tasks. It's so easy to do laundry if taking clothes out of the dryer means that you hang them directly in the correct location.

How to reach goals as a neurodivergent person by not creating them from a neurotypical standpoint

1. If you want a kid to clean, first you have to teach them to even see mess. They don’t! But it does stress them out.

“Okay, let’s look for something out of its place. If it’s on the floor, it’s out of place. If it’s on your bed and it’s not a blanket, it’s out of place.”

2. Go by category, it’s easier to find stuff to put away if your search engine has a specific target, and it’s more satisfying and efficient to put away a big chunk of mess at once.

“Got something? Ok, are there other things like it? Let’s find all the BOOKS. I will HELP YOU.”

3. Important!! Don’t walk away from a kid with focus issues expecting them to instantly learn a task and finish it! You are setting them up to fail! The first several times you need to be there for the whole process and demonstrate by helping. That motivates them. They feel less panic that you’ll bail and they’ll be stuck alone not knowing what to do next. Narrate what you’re doing, too. Help and supervise less as they seem to need you less.

“I’ll get the books on the floor, can you help me get the ones under your bed? I can’t fit!”

4. In my experience most kids, but especially kids with ADHD would walk to the fucking moon to help you, they just need a clear plan, keep the criticism light, short, and to the point, and ffs PRAISE THEM when they do things right, cause we’ve all (I hope) seen the statistics on how much more negative interaction they get compared to other kids (and rejection sensitive dysphoria is a motherfucker). But more than praise you need to show them how what they did was good for THEM. Do nooooooooot take this opportunity for an ‘I told you so’ or a ‘finally’ or you will suck out all their accomplishment.

“Hey, great job, you found that horse you were missing because you cleaned! And your room looks so nice! It’s really comfortable to play in now, and you did that.”

5. Emphasize it does not have to be perfect or complete to be worth doing. I don’t want to will my kids my paralysis of inaction because I can’t start part of something unless I can do all of it.

“We don’t have time to do the whole room, but let’s pick up the legos before bed so you don’t hurt your feet. And then it’ll already be done tomorrow!”

Why are we expected to just know?

And, for God’s own sake, why were we never exposed to the idea that being good at something often happens After being bad at something and doing it imperfectly anyway?