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.
• Do things that move the needle towards your goal instead of busy work.
• Start with easiest task first.
• Two-Minute Rule: If a task takes less than two minutes, do it immediately.
• 20-Minute Rule: Commit to working on a task for 20 minutes before rewarding yourself with downtime or leisure activities.
• Use timers to gamify tasks and track time. Set a time goal for every task.
• 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.
• Goal Setting: Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals.

I'm Stuck

• Chart tough decisions. Write the problem at the top of a big piece of paper, and create three columns: Reasons to do, Reasons not to do, Creative ideas.
• 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.
• Take a cold shower in the morning or turn it cold just for 30-60 seconds at the end of your shower. Wakes you up, gets your blood flowing and gets you out of the shower.
• 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.
• Use Reverse Psychology: Tell yourself you will do the worst possible job, make a lot of mistakes, create a MVP is an example of framing the task in a way that reduces pressure and expectations. The fear of not meeting expectations or making mistakes can be paralyzing and hinder task initiation. By adopting a mindset of intentionally aiming for a less-than-perfect outcome, individuals may feel more liberated to begin the task without the fear of failure. Remember you can always fix mistakes and make adjustments after you get started.
• 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)
• Regular Review and Adjustment: Periodically review your strategies and make adjustments as needed.
• Get support if necessary: Body doubling, ADHD/accountability coach, professional help or find like-minded people.

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.
• Nip clutter in the bud. Collect and sort my mail daily over a recycling wastebasket, so that junk mail doesn’t make it to my desk. Same for receipts.
• Pounce on paper. When new paperwork comes into the house, immediately sort it into Action Required, Might Act On Someday, Reference/Cold Storage, or Trash. The Action Required items go into a bin, and onto my to-do list.
• Create “capture” areas. Create capture spaces for “grabbing” stuff where it enters, like a mail bin and key hanger near the front door.
• Closet control. For every new piece of clothing that I purchase, I get rid of one old item. That means socks with holes in them, too.

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.
• Where Will This Live?: Consider the consequences of purchases before making them.
• The 24-hour rule: Whenever you go to make an impulsive decision or impulsively sign-up for something, give yourself a mandatory cooling-off period. Aim for at least 24-hours before diving in.

Memory

• Use apps like Notion, Google Keep, Google Calendars to keep track of things.
• Have an idea, task that need done, contact number, etc, write it down immediately digitally so you won't forget and can let the idea go and focus on other 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.
• Dress the night before. Lay out my clothes and critical items for the next day the previous evening.
• Time trick. Focus on the time I need to leave to get to your destination on time, not the time of the appointment.
• 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.
• Get good at creating detailed outlines before you write a paper.

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.
• Yoga Practice: Dedicate 10-15 minutes daily to a yoga practice to improve well-being, frustration tolerance, and stress levels.
• Avoid things such as caffeine, excess alcohol, etc.
• Stretch: Create a quick 2-5 min stretching routine you can do every day.
• Chores as Exercise: Use chores as a form of exercise by monitoring your steps or movement.
  

Positive Mindsets

• Emphasis on Progress, Not Perfection: Focusing on progress rather than perfection can help alleviate feelings of self-criticism and promote a sense of accomplishment.
• Gratitude Practice: Set daily reminders to practice gratitude, pausing to reflect on something you are grateful for.
• Positive Affirmations: Create and regularly change positive affirmations placed in visible areas to boost self-esteem and self-love.
• Enjoy the journey: Learn how to enjoy the process of getting from point A to point B rather than the end goal.
• Maintain a Growth Mindset: Cultivate a growth mindset to embrace challenges and see them as opportunities for growth instead of a fixed mindset.
• Accept the highs and lows: Learning to accept the emotions that you experience without judgement can bring a ton of relief.
• Embrace mistakes and failure: Mistakes and failure = growth + they make life more exciting with some good stories to tell. Nobody is perfect.
• Overthinking: Doing things can be up to 10X more efficient than planning how to do something. It's better to start doing something before you have the perfect plan.
• Embrace Neurodiversity: View ADHD as a unique brain wiring, not a limitation.
• Discover Your Strengths: Identify your unique strengths, such as creativity, hyperfocus, or out-of-the-box thinking.
• You are not alone: Many people have ADHD including successful entrepreneurs and celebrities.

Sleeping and Relaxing

• Take 3 deep breaths. Your heart rate will drop and your mind will clear.
• Meditation for 5-10 will help keep you present in the moment and be better able to focus on a single task.
• Sleep Mask: Using an eye mask or blackout curtains can completely transform your sleep because darkness is key to keeping melatonin flowing.
• Turn temperate down to 65 to 68 degrees for peak melatonin production during sleep.
• Use static black out film to block light from coming into the bedroom.
• Wake up at the same time every morning: Your body’s sleep system thrives on consistency. Keeping a regular wake time is the most realistic way to maintain a consistent schedule and regulate your sleep hormones.
• Schedule downtime: Set aside some time every week (or even a slot every day) to just do whatever the heck you want. You can blast music, zone out on your phone, indulge in a hobby– whatever brings you joy.
• Avoid Caffeine Before Bed: Skip caffeinated beverages within 5-7 hours of bedtime.