ADHD UK Discovery
Ideas, tools and strategies rated by people with ADHD
44 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).
Supernote – E-Paper Tablet
Supernote is an e-paper tablet. Offering multiple apps – including notes, drawing, calendar and email. This is a lower distraction simplified tablet. Focused on those who don’t want the “noise” of an ipad [or similar] but want more than…
Office Space Adjustment : Reserved permanent desk
Office Space Adjustment (Hot desk environment): Reserved permanent desk
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…
OneNote – Microsoft’s Organisation and Recording Keeping Tool
Microsoft’s OneNote is a digital notepad. A fast effective way to organise information with effective structures and a search function. A number of people with ADHD talk about finding it a very positive organisational tool.
Sound Isolation (For out and about / For office)
Many with ADHD talk about the intrusiveness and distractions of outside noise and finding reducing that noise very helpful. Solutions to consider include: Over-ear headphones. They…
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.
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…
Sleep strategy: Reading in bed with a kindle
Sleep strategy. Reading in bed with a kindle. To help corral the thoughts in a busy ADDH brain many report reading and using the engagement of the story to help flow into dreams and sleep as useful. Many also report that using a dedicated…
Work Strategy “Only tell me if you want me to do something about it”
Michael Queenan, Chief Executive and Co-Founder of Nephos Technologies, was diagnosed late in life with ADHD and Autism. In an interview with the FT he talked about ““I was just physically and emotionally exhausted all of the time”. The…
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.
Project Management: More check-ins with manager
Checking in more with the manager while working on projects gives assurance if the work is being done in the correct manner and helps gain trust.
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
Project Management: Increase detail on what exactly is required
To ensure the person with ADHD person really knows what is required
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.
Sleep Strategy: Making up stories in your head
Sleep Strategy. Making up stories in your head. To help corral the thoughts in a busy ADHD brain some people talk to a technique of creating a story in their head and using it to help them start to dream and fall asleep. Others report that…
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’.
Task Strategy: Use tools to break down projects into feasible chunks and/or overcome intertia
Use tools like https://goblin.tools/ or chat gpt (Ask it to break down your project and give as many details as you can) to help provide you…
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…
Pomodoro Technique: The good and the bad.
The Pomodoro technique has the following steps: Decide on the task to be done.Set the Pomodoro timer (typically for 25 minutes). Work on the task. End work when the timer rings and take a short…
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…
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
Timelines for meetings: Setting alert 3 minutes before
Setting an alert/ alarm for important meetings 3 minutes before helps not miss the events and always be on schedule.
Task Strategy – Positive use of delayed sending email and messages
“Task Strategy. Positive use of delayed sending for email and messages”. Many message platforms support delayed sending -notably most email systems (including gmail and outlook), slack, iphone (support for iMessage, WhatsApp and SMS),…
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.
Ratings and comments come from people with ADHD sharing what helped them. They are experiences, not medical advice.