ADHD Quick Tips

• Have designated spots for everything at home to make things easy to find - label makers can really help with this.

• If you lose something when you find it put it in the first place you looked for it.

• Kitchen gadgets like air fryers, rice cookers and pressure cookers can help make cooking easier and will automatically switch off if you forget about them.

• Having a smart watch can be great for timers, reminders, and reducing how much you pick up your phone.

• Get rid of as many notifications on devices as possible, so many are completely unnecessary and will zap your attention.

• Start with the smallest possible action, think about cleaning one tile rather than the entire kitchen floor and it will be easier to get started and less overwhelming.

• Pretend you’re filming a video or explaining to a friend how to do a task if you can’t get started.

• If you’re constantly hitting the snooze button put your alarm on the other side of the room so you have to get out of bed to turn it off.

• If you need to take something with you when you leave home put your keys on top of it and leave it near the door so it’s impossible to forget.

• Putting on your favourite high energy music can be a great way to get started on tasks that require you to get moving like cleaning, tidying or cooking.

• Get up and go for a walk or do some kind of physical movement before doing a task where you need to sit down and focus.

• Make a reusable packing list for when you go away with the essentials on it to help avoid forgetting things.

• Getting a pair of noise cancelling headphones can be a great way to minimise distractions.

• Delete social media apps from your phone or move them away from theHome Screen to make them harder to access.

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