ADHD

Getting Things Done

• Have dedicated place where you work and study.
• Avoid distractions.
• Use the Pomodoro technique for everything. It’s great having a break to look forward to.
• Break tasks down into as many smaller tasks as you need for it to feel manageable. (30 min or less preferably)
• Prioritize your tasks to no more than 3 important things.
• Focus on the 1 main goal you are trying to accomplish.
• Start with easiest task first.
• Two-Minute Rule: If a task takes less than two minutes, do it immediately.
• Use timers to gamify tasks and track time.
• Take 5-10m breaks which can include grabbing a drink/snack, bathroom break, walking or meditation. Do not get distracted by going on social media, or anything interesting.
• Use journaling to track your progress.
• Write your ToDoList the day before preferable at the end of your work/study session so you know what to do the next day.

I'm Stuck

• Wake up 5am or 6am
• Try getting out of bed fast such as 2-10 min.
• Put the alarm clock away from the bed to make you get up rather than hit the snooze button.
• Buy loud twin bell alarm clock and put it in your bathroom and set for 15 min after your main alarm clock.
• Start working or studying right after your bathroom morning routine. Wait to eat breakfast for 2-3 hours.
• 5 second rule: Countdown and do the thing you want to do
• Progress over perfection. It's better to get something done than nothing at all.
• Commit to only 10 min. Chances are you will do more than 10 min of what you want to do.
• Seinfeld Method": This method involves marking a calendar with an X for each day you complete your study goal.
• 2 day rule: which is never take more than 1 day off. Though you can take off multiple times a week. (max 3)
• Get support if necessary: Body doubling, ADHD/accountability coach, professional help.

Distractions

• Disable all your notifications on your phone except for essential apps (Texting, Voicemail, Calendar)
• Put your phone away from you when you are trying to get things done.
• Hide your phone away from you so you don't grab it at the start of the day.
• Lock your phone in a time lock safe
• Sound proof your home/apt by installing a interior storm window if needed to block sound

Cleaning

• There are only 3 things you need to clean: Trash, Dishes, Laundry.
• Set routine for other cleaning chores such as sweeping/moping, bathroom cleaning, dusting, etc.
• Buy paper plates and plastic utensils to reduce the amount of dishes you have to do.
• Make a cleaning basket to store all your cleaning supplies for easy access.
• If you can afford it: Get a cleaning person; It takes them 3 hours to do what you can do in 3 weeks.

Keeping Clutter Under Control

• Everything new that comes into the home has a landing area
• Have a designated spot for every single item (Put it in the same place every time)
• Have a “misc” basket in each room. If you’re truly unable to put something away, put it in the basket.
• If you’re moving from one room to another, take the item with you that needs to go to the other room. It’s already on your way and it’s one less thing cluttering your room.
• Use paperless billing to get rid of excess mail.

Minimalism

• Start by decluttering each room methodically. Assess each item and decide whether it's necessary or adds value to your life. Make 3 piles of all your stuff: Yes, no, and maybe piles. Donate, sell, or discard items in the "no" pile that you no longer use or need. The "maybe" pile you can box up and decide later what to do with it.
• Digitize: Digitizing physical items like books, documents, photographs, and music can save space and reduce clutter. Invest in e-readers, cloud storage solutions, and digital organization tools to manage your digital files efficiently.
• Capsule wardrobe: Streamline your wardrobe by creating a capsule wardrobe consisting of versatile, high-quality clothing items that can be mixed and matched to create various outfits. Donate or sell clothes that you no longer wear or need.
• Be able to live out of one carryon backpack for traveling

Memory

• Use apps like Notion, Google Keep, Google Calendars to keep track of things.
• Put your wallet, keys, id tags, all in one small basket so you can easily grab what you need before you leave.
• Park in the same place every time when you go to a common place.
• Get a Tile or Apple AirTag to help you find lost important items.
• If you need to remember to bring something with you the next day, place it right in front of the exit door so you HAVE to touch it before you leave the house.
• Make a checklist of all the things you need to pack in your luggage to travel and pack the night before.
• Buy multiple items that you use often. Setup multiple chargers at work/home (so you have a spare if you lose one).
• Use notepads to remind yourself of important things and put them when you can't miss them such as on the steering wheel of your car, on your alarm clock, etc.

Studying

• Use Spaced Repetition to study for your exams.
• Use text-to-speech generators to help you read webpages/books.

Fitness and Nutrition

• If you are Vitamin D deficient then take Vitamin D supplements (see a doctor first). It’ll help your mood and energy levels. Take vitamins for anything you are deficient in.
• Put your wallet, keys, id tags, all in one small basket so you can easily grab what you need before you leave.
• Eat lots of protein and stay hydrated.
• Exercise such as walking, running, biking, and swimming to help improve energy levels and mental focus.
• Avoid things such as caffeine, excess alcohol, etc.