Newly Diagnosed or Living with ADHD? Discover Five Life Hacks to Stay Organised, Focused, and Celebrate Your Superpower!

People often say that receiving an ADHD diagnosis can feel like a relief, a surprise, or something in between. Managing ADHD is most effective when combining medication with adjustments to your habits and environment to suit your needs. If you’ve been untreated for many years, you might worry that you’ve missed out on developing the organisational skills others have. But don’t worry—here are 5 life hacks to confirm you’re on the right track!

1. Break Tasks into Bite-Sized Pieces

ADHD brains prefer complex tasks to be broken down into small, manageable steps. Instead of writing “finish essay“ on your to-do list, try something like “write introduction“ or “research main points”. Start with the tasks that feel more doable—this way, it’s easier to make progress, and you’ll build momentum as you go.

2. Use Timers – and stick to them!

Writing long documents at work or putting together a complex essay can be easier when using timers, which create structure and avoid scrolling through TikTok. We’ve all been there. The Pomodoro Technique is popular for these reason: it sets boundaries for your work sessions. It involves working for 25 minutes, then taking a 5-minute break. After four cycles, take a longer break. People with ADHD can get so excited about tasks that they hyperfocus and lose track of time. Timers help ensure you’re not working too long without a mental refresh. Experiment with shorter or longer sessions if needed. You’ll never hand in a project late again!

3. Externalise Your To-Do List

Having everything in your head at once can feel overwhelming, so externalising your tasks by using planners, apps, or sticky notes can help you to focus. Tools like Todoist, Notion, or simple paper lists, organise thoughts and keep you on track. It’s also okay to mix both digital and physical planners.

4. Automate Whenever Possible

Take advantage of automating repetitive tasks. For instance, you can systematise morning routines, external appointments or activities. You know that repeated experience of losing your keys? Not anymore! Using designated places for items that often go missing will save you time and embarrassment. The less mental bandwidth you use on mundane tasks, the more you can focus on what really matters. Including those things that make you happy.

5. Find a Routine that Works for You

Routines provide structure and predictability, which can be immensely helpful for an ADHD brain. Many people also find flexible routines more comfortable, as they allow for spontaneity and reducing boredom. You might find that low-dopamine mornings or time-blocking work better for you than strict, minute-by-minute schedules.

And Finally… Celebrate Your Wins, no matter Big and Small

ADHD brains respond well to positive reinforcement. We have the superpower of being excited about pretty much everything! 😊 So when you complete a task, no matter how small, celebrate it! Whether it’s taking a moment to be proud of your work, treating yourself to a snack, or even laughing because you remembered to pack everything when leaving the house. Acknowledging your progress will help you see that having ADHD is actually a strength. It’s all about harnessing your superpowers.

Michelle Wotton
Clinical Psychologist | Sessional Academic
Master Clinical Psychology