ADHD UK Discovery
Ideas, tools and strategies rated by people with ADHD
39 ideas. Rate what you have tried, save what you want to try, and we will start suggesting what might suit you.
Writing Meeting Notes Regardless if needed
Writing notes in meetings to help maintain focus regardless of whether you are going to need them or not. Using note-taking to help keep you in the room and pull you back from other thoughts. As well as the added benefit of having some…
The Zebra Analogy – An analogy for the importance of a diagnosis and a label
“Why do you need a label?” Because there is comfort in knowing that you are a normal zebra, not a strange horse. Because you can’t find a community of other…
Office time management: Blocking out focus /no-distraction time
Office time management: Blocking out focus / no-distraction time
Office Space Adjustment: Locating away from distractions
(E.g. away from corridors, high use areas, meeting tables or rooms, TV screens).
Timers and Reminders on Alexa/Google Home/Siri
Use virtual assistants to create quick timers and reminders for things you need to do. The low friction ease of creation can be very beneficial. Additional tips: If it doesn’t impact others…
Dual Monitors
either two monitors or laptop + monitor – are known to have significant productivity gains for people without ADHD. Individuals with ADHD report even more significant gains. Monitor costs have come down significantly making…
Obsidian
Originally aimed at the developer community the simplicity of its use, and speed, has attracted a lot of followers elsewhere. Can be used for creating and organising todo lists and other information.
Office Space Adjustment: Locating in a smaller room with less people
Locating in a smaller room with less people is a way to minimize noise and distractions. It helps increasing focus and productivity.
Vitamin D supplement
The Government advises that everyone take Vitamin D supplements October-March. Vitamin D deficiency has been shown to be linked to low mood, an increased prevalence of depression, and increased suicide risk.…
Office Space Adjustment : Library style area with reservable desks
Office Space Adjustment (Hot desk environment): Library style area (no noise, no phone calls) with reservable desks to have no distractions and increase productivity.
Remarkable 2 – E-Paper Notepad
The remarkable 2 e-paper tablet that allows for written notes to be stored electronically and synced with your main devices. It’s a low distraction device offering solely note-taking. No distractions from app notifications or other things…
Goblin Tools: When in doubt, ask a Goblin
A set of AI tools that break overwhelming tasks into small achievable steps, help set the right tone in messages and estimate how long things will take.
Learning – increased video speed
A number of people with ADHD talk about video learning being significant aided where they can increase the speed. The speed reduces thought down-time while also requiring zoning in to keep track of the…
Otter.ai Live Transcription Software
Live transcription provides you with detailed notes and allows you to “rewind time” if you’ve missed a section from being caught in thoughts. You can scroll back. Learn what was said and confidently continue participating and contributing.
Email Strategy: Reduce overwhelm by deprioritizing copied in emails
Email Strategy. Reduce overwhelm by deprioritizing copied in emails. Automatically move all emails that you are copied in on to a “Weekly Review” folder and alert the sender that they need to send directly if it is more important than that.
Notion
A multi-layered app that can provide simple todo lists (with collaboration) as well as wikis, docs and project management. Something that if it works has the flexibility to manage significant complexity.
Automatic morning playlist
Help your morning routine with an automatic playlist. Songs to know when to pack up, when to leave the house. Help regularise your morning and create an audible reminder of where you are in time to help you be…
Knowledge Tip – Knowing the difference between lazy and ADHD
The definition of laziness is “the quality of being unwilling to work or use energy; idleness.” most people with ADHD will report being willing to do the task but finding…
Office Space Adjustment: Working from home more
Noting that working from home is lower distraction for some and higher distraction for others.
Office time management: Using dedicated apps
/services or people to book in. This also avoids a “to and fro” on availability. Apps to consider include Microsft Booking and Calendly.com
ADHD Work Strategy – When listing task include the why you are doing it
To help contextualise the task and motivate you to do it. When listing task include the “why” you are doing it.
Project Management: Using specialist project software to help guide, manage and corral the process
Project Management: Using specialist project software (rather than a spreadsheet) to help guide, manage and corral the process.
ADHD Work Strategy – Meeting/Action Alarms set 3 minutes before
Set an alarm just minutes before to avoid getting lost in other things and create a useful pressure to force action ‘now’.
Follow the two minute rule
The two minute rule is common in many to-do systems. If it takes under 2 minutes then do it now. For many with ADHD the following amended rule may suit better. “If it takes under 2 minutes then do it now. UNLESS…
Using chat GPT as an ADHD Coach
Chat GPT is free and always available. If you’re stuck and need help with something chat gpt can offer a no judgment way to ask questions and help unravel an issue for yourself. It won’t solve your issues…
ADHD Work Strategy – Focused Work Time
Creating periods of focused work time. Periods of at least 2 hours where people know that aren’t to be disturbed and won’t be looking at or responding to, emails or other notifications.
Management of Blood Sugar
Low of blood sugar is linked to memory and attention. We would therefore expect that for individuals with ADHD, where memory and/or attention is already an issue that the management of food energy is therefore…
Skedpal (To-do and calendar management combined)
Skedpal.com is an system that combines machine learning/AI to move things around your calendar to help get things done. Some people with ADHD love it. Some find it doesn’t help because of…
Help to avoid impulsive buying
To help avoid impulsive buying a number of people with ADHD have found the following worked for them: For online shopping: Putting it on a list, or online basket, or emailing yourself and waiting at least 24…
Noise Cancelling Headphones
Noise-cancelling headphones to reduce the impact of noise around you. A number of people with ADHD talk about: Noise cancelling headphones being very positive to reduce unwanted distraction noise around them. Using headphones as a visual…
Getting started technique – Counting
Many talk of a challenge in first getting started. A technique talked to is visualising the start of the task and counting down to starting it. The conclusion of the count crystalizes a jumping-off…
Todoist
Todo lists and task manager. Advertises itself as the world’s #1.
HYYPA Energy
HYYPA is a new ADHD e-learning company which has produced short ADHD video courses. “HYYPA aim to help improve focus and energy through improving exercise, rest and diet habits. Each video is less than 2 minutes and edited in…
Waking up technique – Alarm clock apps with stop triggered with your morning routine starting
Alarm apps like alarmy allow you to set specific triggers. It can be the barcode on your toothpaste, a picture of your kettle. Making the stop…
Kindle Scribe – E-paper reader with some note-taking
Amazon has updated the kindle range with the kindle scribe. It allows some simple note-taking. As of writing here (early 2023) that is very limited and sharing is via email only. No synchronisation. No advanced apps. They promise more…
Minimalising your phone [Android Only at this time]
Using an app to reduce the level of distraction offered by your phone. Android: https://play.google.com/store/apps/details?id=com.qqlabs.minimalistlauncher&hl=en_GB&gl=US&pli=1
Dental Hygiene – Using an electric toothbrush with brush tracking
Dental Hygiene. Using an electric toothbrush with brush tracking. Many talk of the increased effectiveness and tooth tracking of an electric toothbrush being very supporting for dental hygiene.
Thruday: An all-rounder app for people with ADHD and other neurodivergences
A free app by neurodivergent developers: visual daily planning around priorities, habit and routine building, breathing exercises, mood tracking and journalling.
Fidget T-Shirt by Comfa: Calmness created differently
A kids' T-shirt without itchy seams and labels, with a built-in Pop-It for busy hands when children are expected to sit still.
Ratings and comments come from people with ADHD sharing what helped them. They are experiences, not medical advice.