Practical help
Start with the problem—not the diagnosis.
Choose the description closest to what is getting in the way. You can then search or open one problem area at a time.
These ideas have been collected from professional sources, ADHD organisations, practical resources and lived experience. They are suggestions to consider, not instructions that will suit everybody.
Why routines can be transformative
A useful routine reduces repeated decisions and memory demands. Keep using the same workable sequence. The routine is doing the remembering for you.
Use a forcing function
A forcing function is a setup that makes it impossible to continue without encountering the next step. Clip your work lanyard or ID badge to your keys. Tie your car keys to your packed lunch or the bag containing everything you need to take. You cannot use the keys without confronting the thing you need to remember.
The key idea: set up the environment to do the remembering.
Read more about why routines can help →
Evidence and background: NICE ADHD guidance · review of routines and habits in ADHD · human-factors explanation of forcing functions.
What is getting in the way?
1Starting, planning and finishingI cannot get started, work out the steps or finish what I began.60 ideas2Time, memory and changing tasksI lose track of time, forget things or get stuck in one activity.42 ideas3Focus and digital distractionsMy attention keeps being pulled away from what I meant to do.41 ideas4Emotions, impulses and sensory overloadMy feelings, impulses or surroundings are becoming too much.38 ideas5Eating, drinking, washing, sleeping and movementBasic care, sleep or movement routines are slipping.92 ideas6Medication routinesI forget doses, refills or whether I have taken something.7 ideas7Home, laundry, shopping, money and paperworkEveryday jobs, money or paperwork are piling up.64 ideas8Work, study, relationships and drivingThe problem is affecting other people or an important part of my life.42 ideasNot sure where it belongs?
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