(No it’s not another App)
Living with ADHD as a woman means constant battles with distraction, procrastination, and mental clutter. Between work, family, and daily chaos, it’s easy to feel like you’re always playing catch-up.
After years of trial and error (and too many abandoned productivity apps), I’ve landed on five practical strategies that actually work. No unrealistic “hacks” just ADHD-friendly tweaks to help you stay functional without the guilt.
If you’re tired of advice that doesn’t account for ADHD brains, this is for you.
1. Create “Chaos Stations” (Not Perfect Systems)
ADHD and mess are lifelong roommates. Instead of fighting it, designate “drop zones” for things that always go missing:
- Keys/Wallet: A bowl right next to the door.
- Chargers: One in every room you lounge in.
- Laundry: Extra baskets where clothes pile up (yes, even in the living room).
Pro Tip: If pet hair collects on the couch, keep a lint roller under the couch. Need more water? Leave bottles in your ADHD “nest zones” (you know the spots).
Forget “normal.” If it works, it’s valid.
2. Break the “Right Way” Myth
ADHD brains thrive on flexibility. Example: I hated my nighttime skincare routine: bright lights, exhaustion, wasted products on my pillow.
My fix? Do it as soon as I get home. Still counts, and I’m actually awake for it.
Apply this to:
- Brushing teeth: Can’t at bedtime? Do it after dinner.
- Medication: Set a “snooze alarm” if mornings are rough.
- Chores: Fold laundry during Zoom calls (or don’t fold at all).
Your rules. Your timing.
3. Murder Multitasking (and Notifications)
Multitasking is a lie, especially for ADHD brains. My focus improved drastically when I:
- Muted all apps except texts and banking.
- Deleted social media from my phone (or use grayscale mode).
- Scheduled “distraction time” instead of fighting it.
Now, notifications wait for me. Try it for a week and feel the mental quiet.
4. Pair Dreaded Tasks with Dopamine
Exercise, cleaning, or paperwork? Make them tolerable with “dopamine stacking”:
- Watch trashy TV while folding laundry.
- Listen to audiobooks while exercising.
- Use a “reward timer” (10 mins work = 5 mins TikTok).
Perfection isn’t the goal—survival is.
5. Hack Your Planner with “Done” Lists
Traditional planners feel like guilt trips. Try this instead:
- Write 3 tiny tasks (e.g., “shower,” “reply to 1 email”).
- Add stuff you’ve already done (instant dopamine!).
- Keep it visible (tape it to your fridge or laptop).
Small wins > overwhelming to-do lists.
Final Thought: Progress, Not Perfection
These tweaks won’t “fix” ADHD, but they’ve helped me waste less energy on shame and more on what matters.
Your turn: Which tip resonates most? Share your ADHD life hacks in the comments!