10 ADHD strategies that actually help

For many with ADHD, generic advice like “just focus more” or “try a planner” does not stick. Here are ten strategies our clients find genuinely helpful for focus, organisation, and wellbeing.

1) Timeboxing with buffers

Schedule tasks as calendar blocks instead of endless to-dos. Add buffer time before and after tasks that tend to overrun. This helps you see what fits in a day and reduces the “I’ll just squeeze it in” trap.

2) Micro-starts

When you feel stuck, set the smallest possible first step: open the document, write the title, set a 10-minute timer. Momentum often follows action, not the other way around.

3) Visualise the day

Use visual cues — a whiteboard, sticky notes, or a clear daily “top three.” Keep it visible and simple. Too many items lead to overwhelm and avoidance.

4) Body doubling

Work alongside someone else (in person or online). Knowing another person is present can reduce procrastination and make starting easier.

5) Reduce friction, not willpower

Make the desired action easier and the undesired harder. Examples: lay out clothes the night before, keep the medicine next to your toothbrush, log out of distracting apps during work hours.

6) Timers and alarms for transitions

Use timers for task starts, breaks, and switches between activities. Transitions are often the hardest part; external cues can make them smoother.

7) Plan energy, not just time

Notice when your energy peaks and dips. Put demanding tasks in high-energy windows and routine tasks in lower-energy times. Protect recovery after heavy cognitive or social loads.

8) Externalise memory

Do not rely on holding everything in your head. Use checklists, recurring reminders, shared calendars, and clear storage spots for keys, wallet, and documents.

9) Breaks that reset the nervous system

Use short, intentional breaks: a quick walk, stretching, breathing, or cold water on wrists/face. Avoid doomscrolling — it rarely restores focus.

10) Rules for digital distractions

Set simple rules: one-tab work, app limits during focus blocks, or “park” distracting ideas in a note to revisit later. Keep your phone out of sight during deep work.

No single strategy fits everyone. Experiment, track what actually helps, and adjust. If you see long-standing patterns of getting stuck despite repeated attempts, consider working with a coach or clinician who can tailor strategies to how your brain works.