APPENDIX
Below are some example strategies or “tools” for managing your ADHD. Cut out the tools that work for you, and keep them in a physical “toolbox” that you can refer to as needed. Shoeboxes make perfect toolboxes! You can also make your own tools by writing down any additional strategies that help you.
Keep a pile of favorite candy or small treats in a bowl while working/studying. Set a timer for 20 minutes and have one treat each time the timer ends. |
Keep “before” and “after” photos of organized spaces to remind myself what the space should look like and what I am capable of. |
Keep dry-erase markers in the bathroom to jot important notes or positive messages on the mirror. |
Set my phone home screen to contain a screenshot of my weekly to-do list. |
Practice reflecting back what others are saying in conversations to make sure I hear them correctly and help commit what they have said to memory. |
Have I committed any thinking errors this past week? What can I tell myself to dispute any irrational thoughts? |
What successes have I experienced this past week? Make a list of what I have done well and put it on the fridge! |
Think about any tools that worked for a time but I am not using currently. Is it time to dust any of them off to use again? |
Use Google/Apple home devices to set reminders, make shopping lists, and more! |
Use highlighters to color code types of activities/subjects in my planner. |
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