Mastering Adult ADHD: Essential Life Hacks for Taking Control

What would life be like if we could design the world to fit ADHD needs better? Whilst that is a herculean task, it's completely possible to improve our lives by trying out and implementing the life hacks suggested by other ADHD adults.

Life hacks are ingenious, practical strategies used in everyday life to enhance productivity and efficiency. ADHD-focused life hacks might entail setting up a launch pad near the door, opting for furniture with built-in storage or employing visual timers and ear plugs.

Below are some helpful tips shared by ADDitude readers. Feel free to share your opinion on your preferred hacks.

“I utilize my Amazon Dot to play music from Pandora while I'm preparing in the morning. I time myself in the shower according to the number of songs that play. After three songs, I should be ready to get out and I ask Alexa to confirm the current time. I also ask Alexa for the day's weather forecast to avoid getting distracted by my phone.” — Leslie, Pennsylvania (#CommissionsEarned)

“I've adopted the use of Tiles to track my frequently misplaced items like keys, purses, and phones. It works until the batteries need replacing.” — Leslie, Alabama (#CommissionsEarned)

“My most effective ADHD-tailored adjustment was getting a standing desk converter for my home office. This allows me to work while standing. It's greatly improved my focus and productivity as it keeps me more mobile and engaged.” — An ADDitude reader (#CommissionsEarned)

“ I use an app to remind me to drink water, move around, take breaks, eat and so on. I use Alexa to voice reminders to take my morning pills so I don't forget. I also set phone reminders and keep my pill box conspicuously on my bathroom sink.” — An ADDitude reader

“I strategically place multi-colored and multi-sized Post-It notes all over my home. When something needs to get done, it'll appear repeatedly, which helps my ADHD brain remember. I also use brightly colored pens and markers to emphasize important tasks.” — Evan, Indiana

“I gave up on the idea of folding towels. A towel works just as well if it's not neatly folded. I've also found that using disposable hand towels in the bathroom is more sanitary for guests. Not having to fold towels is one less routine chore to worry about!”

“Eventually, I accepted that I own a lot of stuff and let go of the pressure to declutter constantly. I've added more bookshelves and storage over time and kept it neat. I’m content with my desk and workspace being in a state of continuous use. I live here, I'm creative, I enjoy seeing my ongoing projects. Otherwise, I tend to forget about them if they're tucked away.” — Amanda

“I always ensure to have everything I need for the next day of work ready and arranged. I have everything set up in stations to prevent decision-making, losing track of time, or forgetting things in the early morning. I also schedule multiple alarms on my phone to remind me when to transition to the next station.” — An ADDitude reader

“Every room in my house serves a unique purpose, which I try not to mix up. My office is for work, my study for reading and watching lectures, my dining room for eating, and I sleep in my bedroom. This system allows me to keep things in their designated spots and helps me focus on the task at hand in each room.” — Steph, Texas

“Visual timers are useful, but having a loud timer track me down wherever I'm in my flat is even more essential. My distraction level often prevents visual timers from getting my attention.” — Sabeen, Germany

“I keep items where I use them. For instance, coffee/tea supplies are kept above the kettle and coffee maker, and a hairbrush is accessible from the living room couch. I have a broom for each level of my house. Having these little stations readily available removes obstacles and makes tasks easier to execute whenever I have the inclination.” — Amanda

“I've placed door mats both outside and inside my door. This helps minimize dust and dirt accumulation, reducing the cleaning frequency. Shaking out the mats from time to time is easier than mopping and vacuuming.” — Shauna, Australia

“I make a point to take compulsory breaks every 30 minutes during any meeting, class or seminar.” — Melanie, Ontario

“I find that if I have a place for everything, it is much easier to keep things organized. My focus is then on the discipline of putting things back in their place, not trying to decide where something should go. Keeping an area neat becomes automatic. I also create systems: for instance, my medications and vitamins. I finally put them all on a tray and established a system for pulling out the tray, filling the pill boxes, and putting the tray back. It really helps.” — Ann, Maryland

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

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