#adhd help

[chronicsymptomsyndrome]

yay water

time to drink water woo hoo yay

[tunaricebowl]

i don’t know which autistic/adhd/any kind of neurodivergent person needs to hear this but: make a “just in case” bag

this is a pic of mine. it contains:

loop earplugs on the zipper

prescription glasses with a clip on sunglasses attachment

my public transport discount card

a pen

a glasses cloth + wet glasses wipes (which can also be used to clean my hands if needed!

wireless earbuds in case my headphones give out

tips for my apple pencil + silicon covers if i need a different texture/the sound is too loud

a sanitary pad (not for me, as i had a hysterectomy, but i like carrying one around for my menstruating friends)

a pouch with hair ties for when my hair bothers me

autism lanyard (not pictured, as i put it in after i took it)

will i use these every day? not necessarily. but it’s good to have these all in one place in a little pouch so it’s easy to throw into my bag as i use different ones for different occasions. that way i don’t have to think about all these things individually.

it might seem like common sense for some people, but i didn’t think of this until recently. so i wanted to share this in case it could be handy for other people. some more ideas for what to put in your bag under the break. you can make this as big or as small as you like so some ideas may seem a bit big

powerbank + cables (preferably a powerbank that has a LOT of charge)

snacks (do keep an eye on the expiration date)

painkillers/emergency meds (same thing about the expiration date)

sewing kit

deodorant/perfume

mini fan

hand warmers

scissors/nail clippers (for when tags/threads/your nails are bothering you)

tweezers

lucky charm (i have my lucky cat keychain. it just calms me to have)

plushie/stress ball/fidget toy

mints/a mini toothbrush and toothpaste

extra pair of underwear (for if you suddenly need to stay somewhere overnight or if an accident happens)

comb

band-aids + disinfectant

hand cream/soothing cream

soap/soap leaves

similarly, some mini shampoo or mini body wash (again for if you suddenly need to stay the night. there’s probably already some wherever you’re staying but again. this is a just in case bag)

q-tips

chapstick

makeup remover wipes

razors

hand sanitizer/general sanitizer

wet wipes/tissues

foldable bag

ruler/tape measure

this is a lot but keep in mind, these are just ideas. you don’t have to use everything, just pick out which things you think would be handy for you and make your bag accordingly. do feel free to add onto the list if you have any other ideas.

[my-autism-adhd-blog]

ADHD Paralysis

Future ADHD

[simandy]

To my fellow ADHD people who work from home/are freelancers/don't have anything or anyone to enforce some kind of routine or tasks: for the love of God download this app named PROGRESS!

This thing is my BEST FRIEND. It converts your tasks into percentages! You can add sub-tasks forever if you want to (with different colors and icons!)

And it helps a lot to keep track on your progress bc you feel a sense of completion when you see how far you've got in your task! There are various other functionalities to it, some are paid, but you can use it forever without paying a cent and it won't bother you!

[meanya]

Now seems like a good time to introduce a strategy to all my ADHD peers that I've invented so I wouldn't be Late to everything!

It's called...

✨️ Disaster Time ✨️

You know that feeling when you wait til the last second to do something and THEN it seems like THAT'S when everything goes wrong??? Right when you need everything to go smoothly?

You're thinking "the office is only 10 minutes away, so I'll leave 10 minutes before my appointment time!" And THAT'S when it happens; You forget to brush your hair, you can't find your keys, your wallet is missing, your GPS is glitchy, there's traffic, there's a detour, you hit every red light, there's no parking, you enter the wrong door, you can't find the room, etc. There's always SOMETHING.

I used to get SO MAD when everything would go wrong while I was on a time crunch. It seemed like when I least expected it, suddenly every object that could possibly get in my way would get in my way. I used to think, "The universe is out to get me 😔 No matter what I do, everything is gonna go wrong."

And that's when a switch went off in my mind...

Everything is gonna go wrong when I least expect it to!!!

Therefore -> I should stop being surprised and just. Expect it to!!

Every time!

Hence, the invention of ✨️Disaster Time✨️

Disaster Time (noun) the extra time you alot for disasters.

If you just KNOW something's gonna go wrong and then just PLAN for something to go wrong! Then you'll always be ready for it!

Because something is always is gonna happen, right? Something is always gonna go wrong. You don't know what's gonna go wrong, so instead of hoping nothing goes wrong and then being disappointed when something does go wrong, just alot some Disaster Time!

So you think to yourself "the office is only 10 minutes away, so if I give myself 10 extra minutes of Disaster Time for when The Disaster happens, then I'll leave 20 minutes before my appointment time."

Your assignment's due at midnight? Disaster Time! Make it due at 11:40 to account for when the [internet goes out / file gets corrupt / website doesn't load / grammar errors pop up ]

Your hangout is at 8pm? Disaster Time! Give yourself 10 extra minutes to [find your missing phone / stop and grab some gas / brush your hair / quickly eat a snack]

Work at 9? Disaster time! Leave 15 minutes earlier for when [you spill coffee on your shirt / your car light goes off / you forgot something and have to go back]

People used to tell me to do things "early" but I have adhd and time blindness! "Early" doesn't exist!!! "Early" is an abstract concept! And "early" isn't as motivating as "The Last Second"

So instead, alot a set amount of Disaster Time and adjust your "last second" to account for that pesky inevitable Disaster, and you'll always be on time!

If you EXPECT that everything will go wrong EVERY time and just *account* for that when you plan, then you'll always be on time!

[khaarl-i]

To do list: ADHD edition

This is how my to do list will look like if I'm going to visit grandma

I need to make a timeline like this, because of time-blindness

I will break down tasks into smaller ones, because it prevents me from forgeting something (and it helps with motivation)

I estimate how long will my tasks take separetly because it tends to be more presize

normaly these lists are on the first piece of paper I can find and look way messier (i tried to make this one more understandable)

[tumbling-down-hills-and-stuff]

So my mom told me about a trick she read online to help switch focus from one thing to another, and it specifically works for me, someone with ADHD and Autism so I want to share.

Think of the thing you want (need) to do, and count down from 5 (or 3, or wherever, just count down) and after reaching 1, you do whatever it is you need to.

I know it sounds stupid or doubtful, but it literally works. Not all of the time, but enough that I’m grateful to it. I think it works for a multitude of reasons, but one of the main ones is because it sets a goal for a very specific time in the future. One of my worst habits is not doing something because I know I can do it later, but if I don’t set a very specific time to do it, it won’t get done. Sometimes it doesn’t get done even if I set a time, but that has more to do with not feeling a sense of urgency. However, we’ve grown up associating “counting down” with “going” or “doing” for races, in class activities, playing games etc… so we naturally feel a sense of anticipation when we hear or see a countdown. This also works when we think of a countdown as well.

It is something that has really helped with my executive dysfunction issues, so I want others to know of it too.

[hermes-stole-my-sandal]

You! Adhd haver.

Self-help book, but it has an actually credible author Abigale Levrini phd

[fakepsychicplanthoarder]

The public library can fill the same dopamine spot that shopping can fill. Except you don't spend any money.

[advashaviv]

Just wondering.

Ever got an actually helpful ADHD advice?

I posted someplace that "I got ADHD-lost a while ago and can't find my way back. Deep in overwhelm whirlwind. Any tips for managing life again?"

And received this tip: "make a list and cross out what you did."

🙄

[chronicsymptomsyndrome]

Drink water!!!

[GIF ID: watercolor animation of a lemon slice dropping into a sparkling clear glass of water. /END ID]

[echologname]

Hack your ADHD brain to do things

If there's a pot of dopamine at the end of a rainbow, I'd believe it because I've been searching frantically where to find this stuff. But for now, here's some ridiculous and maybe unhinged advice on how to get your silly brain to produce it itself. In my opinion, the more silly, stupid and simple it is, the better.

Side quest roulette

https://www.instagram.com/reel/C7rard8ukBz/?igsh=aGxzdHNkaGl6MWxt

Tell yourself to do something that's NOT what you want to do and let the ADHD distract you down the correct rabbit hole.

Duck tape yourself to your task

https://www.instagram.com/reel/C-78ilVJlyb/?igsh=am9pODRzY2xtMTY5

Duck tape yourself to your chair if you need to sit down and do homework. If you move to get up, you'll feel the gentle pressure and it'll remind you to stay focused.

Honestly, I did say some of these were out there 😜

Sing

Singing stimulates your vagus nerve which helps reduce anxiety and has numerous other mental health benefits and makes you feel good inside. Signing while doing a task is a great strategy!

Nested roulette games

The brain thrives with unpredictability and brevity. Doom scrolling is so addictive because:

Appeal - something enjoyable

Brevity - a minute reel

Unpredictability - you keep scrolling for the surprise of what's next

So use this to choose your tasks at random and only commit to doing them for a little bit. If I spin a wheel and the task is homework, spin again for a random assignment and again for what part of the assignment and set a timer for a few to 30 minutes max. Then you can do some proprioception stims like jumping jacks or twirl around to help you task change.

If your brain is chaotic, then giving it a chaotic and stimulating environment is what it needs.

Create an environment conducive to productivity

I can't be in my room, it's a mess, I don't have the energy to clean it but I need to put things away if I want to get to my desk to do work. So, instead of mixing my "lazy" and "work" environments in the same space, I'm only allowed to be messy and do fun things on the other end of the room that way my work space stays neat and tidy. It can help to have a room divider.

I focus better when I'm in work environments like school where everyone there has the same goal. So, it's my attempt to recreate the division where I associate different spaces with different tasks.

Sometimes I just get stuck but splashing cold water on my face or drinking something cold kinda zaps me out of that state and I feel alert and refreshed, ready to take on a task. You can set reminders to regularly get your cold fix to stimulate your nervous system and activate a mild stress response.

Name inanimate objects

If I name something, that automatically gives it "feelings." This is to help motivate me to take good care of things like my bedroom. If they're messy, they're sick and sad and it'd help me WANT to clean it up instead of just forcing myself to do it.

Coldness

Blanket head

For some reason, I focus better at night. So I try to recreate the same conditions by putting a blanket over my head, that way it's cozy, dim, less noisy and it's just me and my homework, nothing else.

Turn your routine into a mnemonic device

For example: Wisconsin Badgers Huddle Dramatically

Wash face

Breakfast

Homework

Dishes

The sillier the better. The idea is to make it easier to remember and make a habit of things to do.

Social media encouragement

Post your completed task in an ADHD encouragement group to get likes, positive comments or even help from others about where to start on a task.

Puppy dog eyes = YES!

Place talky buttons on the floor for your dog. Each one has a task or chore you have to do and when your dog presses one like, "Do dishes." you HAVE to obey. They're too cute to say no to and I'd do ANYTHING for them, if I'm willing to give my life for my dog, I can definitely do a few chores for her. Also, if my dog is encouraged to do this behavior with treats after I complete the task, she'll keep barking and begging and being silly and obnoxious until I do the task.

Get fictional characters to help you

Write notes to yourself about what's next to do or an upcoming appointment and sign them from "So and so." I'll listen to anyone but myself. You can even put them in a mailbox to make it more engaging.

Or use AI voices (for personal use ONLY! Voice actors are amazing people and it's mean to use their voice without permission) and a character give you your to-dos or words of encouragement.

ChatGPT scheduler

I've tried many times, but I suck at blocking out time for things. So I'll tell AI what I typically do, any goals and such and it'll give me what my week should look like.

Toy confetti and giant "pill boxes"

Create bins/cardboard boxes for each day of the week

Collect "toy confetti" (small knick knacks from diverse playsets like Legos, Barbie accessories, fidgets, small plastic dinos, Happy Meal toys etc...)

Write tasks on the toys and optionally an amount of time to set for that task

Place what needs to be done on which day in the corresponding boxes

The surprise and sensory diversity makes it fun and the boxes give it basic schedule structure.

Give yourself an important sounding title

Like, "I am the Princess! Everything I say goes!" And really get into the responsibilities inherent in your imaginary position. It can feel very empowering.

Mailbox

Set up a table or space for a box and some paper and writing utensils next to it. Optionally, have a cloud printer set up too. If someone has a chore for you to do, they can leave you a note in your box or if they have forms for you to sign, they can highlight where and leave it for you. Or if I have a note to leave for myself while I'm out of the house, I can use my phone connected to the printer, to print out the note at home (possibly placed so the paper falls into the box).

ASMR

Do your tasks slowly and listen carefully to the sounds of the tinkling silverware, tap your fingers on hard surfaces you have to wipe down...etc. It's no longer "chores" but yummy homemade ASMR.

Silly hats

Wear a silly hat for different things (like homework vs chores) so it acts as a cue to your brain to help you gear shift.

Different music genres help too.

Gentle parenting

Tell yourself, "It's OK sweetie, I know it's frustrating and you're trying your best to do the thing but you feel stuck."

Opposite action (DBT therapy)

Do the opposite of what your emotions are telling you to do. If you're feeling sad and want to curl up alone in the dark and do depressed things, you're just going to encourage that emotion instead of doing things a non-depressed person does like go outside in the sun and talk to friends.

If you're demotivated and want to sit and doom scroll, just get up, do a power pose and start with one little thing.

Video game roleplay

Attach a controller plug to a headband and controll myself to do things.

Fictional character roleplay

Act how a character would act doing that task. Mimic their body language, tics, lingo, humor…etc.

If doing the task stresses you out too much, pretend you're summoning someone else to do it and it might as well be your favorite character.

Demon slaying

The task that you NEVER seem to be able to do is a demon that must DIE! Fuel yourself with that adrenaline! C’ause that pile of laundry is just going to mock you and your executive dysfunction indefinitely. And we can't have that, so be a hero and murder your tasks! Those stressful little burgers are going DOWN!

Exercise audio games

Using an app like Zombies, Run! or Marvel Move, get up and get going, knock out missions while getting chores done.

AI assistance

AI works as my brain, it plans everything out and I just operate as the body taking commands of what to do next.

Dog treatment

Give yourself a treat for doing basic human things.

Cleaning hacks

Everything has a colored sticker which goes in the corresponding colored drawer/box/shelf…etc.

Give everything silly names. The dingawongs go on the desk with the other dingawongs and the jigawigas go in the drawer with the other jigawigas.

Try to pick up things with robot hands (mechanical hands with string and cardboard/plastic) or your toes. It'll be so much more fun and novel!

Video + Tasker

Record vids of giving tasks and use Tasker to automatically play them at a certain time as a reminder.

Best used with smart watch (like a super spy getting a secret mission 😎)

Quests

Mystery dispensers by each task (like by the cleaning supplies) and go around doing tasks in order to get the reward.

Optional function: they have AI and you need to send a picture of the completed task (checks image date and time metadata) in order to get the prize.

Puppet/plush care

Instead of saying, “I have to do this,” it's “I have to make sure Fuzzy does this by this time because I care about her and love her.” So it uses my sense of maternal responsibility for caring for helpless creatures that can't do anything on their own.

Also, it's Jesus's love language helping others! His law is love and that's how He wants us to show it.

VR game

Highlights items to put away and where and gives cute animations and sound effects for doing the task. Like a SIM but uses augmented reality.

Virtual pet reminders

Whenever it yells at you for a specific thing like food, associate it with doing something for yourself like getting yourself food too. You can't always trust yourself to set reminders.

Audio planner A

Computer talks and says what the task is, for how long and plays specific music to mentally que that task.

Example:

7:30 AM

“Time to wake up!”

“You have an hour to get ready for the day”

Plays morning music

8:20

“10 more minutes”

8:30

“Homework time!”

“You have 30 min until a break”

Plays Lofi Hip Hop

9:00

“You can take a break now”

Has a web interface with a checklist and whenever a task is completed, it says something like, “Congratulations on completing ____!” “You’ve earned 10 virtual coins!”

Audio planner B

Same as above but a playlist of time chunks and voice clips

MP3 to-do timer

Music clips with the task as the “song title.” Selecting a random song to be played, would be the same as selecting a random task and setting a timer for it, in this case, the run time of a song.

Candy task randomizer

Take a candy/pill dispenser filled with beads with tasks written on them.

Plush task randomizer

Plush with sound module with recordings of different tasks.

Bead currency

Every task completed is worth a bead.

10 beads = 1 USD

Keep track of beads as they accumulate

Can ONLY buy something for puppies IF there's enough beads

Adulting kid’s app

In a virtual world, their parents can set up a to-do list and they have an in game calendar, bank, phone and such. They're goal is to take care of a virtual pet whose needs are very realistic: unpredictable. Anyway, to take care of a pet, you need money which is earned by completing tasks (parents and teachers can send tasks to their to do and appointments to their calendar.

They have to plan out about how much food and medicine their pet needs and spend it wisely. They get an virtual invoice/receipts.

Their pet can spontaneously get sick and they need to make an appointment with the vet and pay LOTS from savings.

Delayed gratification prize dispenser

Write tasks on paper

Add paper to jar once complete

When the jar is full/reaches a minimum weight, it’ll dispense a prize

Flower power

Write tasks on seed paper

When a task is complete, put it in a jar

The jar is filled by the end of the week and the tasks can be planted!

Egg system

Fill eggs with different tasks related to homework or free/break time. And set a timer to complete the task on the egg I picked.

For free time, instead of picking up my phone and waste time, I pick up an egg. This way, I can do things I’ve always wanted to do but never do because I’d rather sit and do nothing.

Also, keeping a strict schedule is hard, this way, it's not mindless routine, it has an element of surprise and flexibility.

Possible Motivators

Throughout all species throughout the world and time, necessity has been the driving force and the reward: life and continued existence, food and health. They’d literally die without the skills they acquired from their parents, sometimes horribly. There's no, “If I want to get distracted and not do this thing, there's no consequences, I’ll still live just fine.”

I suppose drastic stakes are super effective.

Also, like the Bluey episode, “Duck cake,” even when Bluey got things she liked and enjoyed for cleaning up, they didn't fulfill her as much as cleaning up to please her parents and make them happy. So, doing things for the good of helping others is also a strong motivator. If we always live for the things that please us, for the things we want, we’ll never be truly happy.

Or Tiana in The Princess and the Frog, she had a dream she wanted SO desperately, she worked hard every day for years for it, never once taking her eyes off the prize. What dream do you have?

Make other things just as or more enjoyable than my bad habits.

Find something or someone to live for (for me, it's my dog's). It's different when you take care of someone you love because you would do anything for them. They're ALIVE, they have feelings and it makes you care about them.

Or if not, pretend you have a little kid to take care of and they follow you around everywhere and watch what you do. You'd want to make sure you're always setting a good example and demonstrating healthy habits.

Though it's probably not the healthiest, nothing kicks me into high gear like being frustrated/angry. I get an "I can fight everyone!" mentality and end up taking it out on chores and doing things. At least I'm not too irritable and it's constructive.

[my-autism-adhd-blog]

Amazing Apps & A.I. Tools for ADHD

Future ADHD

[rensdifference]

ways i've found to engage in spins

(by a newly diagnosed, high masking neurodivergent <3)

seems obvious, but sometimes i forgot that i can just: go to the 'source'. like if your spin is a tv show, watching an episode may be enough to scratch the itch in your brain

music: can include listening to official soundtrack (if applicable), or playlists inspired by spin

community: tumblr, reddit, and pinterest are my go to places

read: books about spin, fanfiction, official posts/articles/interviews

watch: other people reviewing/reacting to spin, official interviews or backstage/development documentaries, bg ambience videos

create: fanart, inspired ocs, fanfiction, fanpage, tumblr blog, pinterest board, collages/shuffles

this is all i can think of from the top of my head... i will add when i think of more!!

please roblog and add more.. i definitely want to learn more ways... i can't ever get enough of my spins <33

[dice-wizard]

My dear ADHD siblings,

There is one very crucial thing you must learn a coping mechanism for, if you want to navigate through life as an adult.

Don't miss appointments or fuck off from commitments.

I don't really care how you figure out how to make this happen, but it is ✨ essential ✨ that you figure it out somehow.

I am WILDLY aware that meetings, appointments, deadlines etc are so so easy to forget about but in order to not be That Asshole you have truly gotta figure out a method that works best for you, so you remember more often than not.

I also promise you that if you fuck this up every now and again, that's fine. Your friends don't hate you. Your doctor, therapist, dentist, etc will simply reschedule you. Deadlines can be adjusted. It's when you do this constantly that you become, inadvertently, a huge asshole that no one will invite to things or hire on time sensitive projects. Unideal! Also, totally preventable.

Here are some things I've done that have ensured I don't miss an important commitment or appointment:

Written that shit down in ink on my hand. Can't lose my hand or forget I have a phone interview at 3 pm if I'm constantly looking down and seeing PHONE INTERVIEW 3PM! on my hand

Put the appointment in my calendar IMMEDIATELY. Your friend group has agreed to play D&D in Friday from 7-10? Calendar. Immediately. Don't wait. "I'll remember later" is a lie the ADHD demon whispers sweetly to all of us.

I have a giant sticky white board covering one of my walls and colorful markers where I write things like SCHEDULE EPISODE RECORDING or FREELANCE ASSIGNMENT DUE FRIDAY or CALL DOCTOR TOMORROW in huge letters in a place I frequent. You can buy one here

Make a Discord server containing you, a "Things I need to remember" channel and a reminder bot. I spend all my time on Discord anyway, I may as well store necessary details in a place I'm already checking.

Say no to things I'm not all that interested in or excited by. I'm way more likely to fuck off from something that bores me, so I try to avoid being That Person Who Never Shows Up by politely declining in the first place. This one is hard, especially if friends might be bummed that you aren't interested in a particular game, movie, etc.

In general, reduce friction between yourself and the reminder. Do more than one reminder if that's helpful. It is so important that you don't miss commitments. Once you leave people hanging enough times, they'll stop inviting you to stuff and stop counting on you because they know you can't be trusted. That sucks especially because you're not doing it on purpose!

If this is something you struggle with, take the time to work on it. You absolutely can find a way to minimize how often you flake out on people - not doing that is important to personal and professional relationships.

I believe in you!

[clfixationstation]

so like, how are other people with ADHD eating?

cw: discussing food and difficulty with executive function & eating

I have such a miserable time with it :( Executive dysfunction is kicking my ass. I have a hard time choosing what to eat and when to eat, remembering and comprehending what food I even have, comprehending and following recipes, sensing hunger, and switching tasks. I CAN do all of these things, it just takes a lot of effort and I have to do it three times a day, every day. And so, I do not eat enough (which my body really can't afford).

Also, how I experience (?) foods differs from day to day; sometimes I love a food, while other days the same food makes me nauseous/gives me a headache. But that's more specific to me then adhd.

Anyways, this is the daily scenario: I can't decide what to eat and I get stuck in whatever task I'm doing. Then because I'm hungry, my mood and ability to think worsen, and I'm still just stuck. It ends when a) I pick something and force myself to follow through or b) someone else helps me. And then I have to sit down and eat without getting bored and forgetting about it! It's tiring and embarrassing.

Luckily, my meds don't seem to suppress my appetite. If anything, they can help cut through the executive dysfunction that prevents me from procuring food, lol

So, how do other people manage?

I also don't love eating out because I have to ask about peanut allergens, and also money. I only do it when I have to for social purposes. so please don't suggest that