Living with ADHD can feel like running on a treadmill—exhausting, yet somehow stuck in place. It’s easy to get discouraged, but with the right strategies, you can build a life that works for your unique brain. Whether you’re newly diagnosed or just looking for fresh ideas, these therapy-backed tips can help you get started on your ADHD management journey. Remember, it’s a process, and every step forward counts.

1. Embrace Structure—But Make It Your Own

ADHD brains thrive with structure, but that doesn’t mean rigid routines. Structure can be flexible and creative. Try creating a daily schedule that fits your lifestyle, with a few anchors—like a set bedtime on workdays or a consistent laundry day. Give yourself a month to try any new routine before deciding if it works. Visual guides are key: paper planners, digital calendars, or even sticky notes on your door. The goal is to see your plan so you’ll follow it. Color-coding tasks or setting reminders can help, and even a simple phone alarm can make a difference. Experiment to find what fits your brain, and remember, the aim is predictability, not overwhelm.

2. Break Tasks into Bite-Sized Pieces

Big projects can feel impossible, so break them down into smaller, manageable steps. Focus on one chunk at a time and celebrate each small win—checking off a single step can boost your motivation. The Pomodoro Technique (25 minutes of work, 5 minutes of break) is a favorite among people with ADHD for maintaining focus without burning out.

3. Use External Reminders

Don’t rely on memory alone—it’s a lot to ask of anyone, especially with ADHD. Set alarms for appointments, use timers for tasks, and place reminders where you’ll see them (like sticky notes on your mirror or fridge). Change up the location of reminders occasionally to keep them effective. Tools like key finders or labeled bins can also help keep track of important items.

4. Declutter Your Space

A cluttered environment can lead to scattered thinking. Take a few minutes each day to tidy up your workspace or living area. Group items together and store things you use often in the same place. Try color-coded folders or baskets—see what works for you. It’s okay to clean in stages: dust one day, vacuum the next. Set your intention for what area you’ll tackle each day, and avoid bouncing from task to task without finishing.

5. Practice Self-Compassion

ADHD often comes with self-criticism. Be kind to yourself as you work on change. If a strategy works for you—even if it’s unconventional—embrace it. Progress matters more than perfection. Celebrate your strengths, forgive setbacks, and practice picking yourself up and moving forward.

6. Move Your Body

Physical activity isn’t just good for your health—it’s great for your ADHD brain. Exercise helps you refocus and release pent-up energy. Many people with ADHD find they’re most productive in the hours after being active. Find what works for you: walks, stretching, jumping jacks, or a class. If you’re restless, try fidget tools during meetings or study sessions. Make movement a regular part of your routine.

7. Build in Buffer Time

Time blindness is common with ADHD. Give yourself extra time for tasks and appointments. If you think something will take 20 minutes, plan for 30. This reduces stress and helps you stay on track.

8. Seek Support

You don’t have to do this alone. Cognitive Behavioral Therapy (CBT) is especially effective for ADHD, and connecting with others—through support groups or online communities—can provide encouragement and new ideas.