ADHD Wiki
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Strategies

Externalizing time How Pick a task that needs to finish on time. Write down the deadline. Task breakdown How Pick a delayed task; write its first visible action too small to fail: “open file, write title.” ADHD coaching How Write down one specific difficulty to improve, such as always putting too much in your weekly plan. Routine automation How Choose one recurring bill you often miss and still need to pay; check that the payee is trustworthy. Body doubling How Pick a task that is hard to start alone; find someone willing to work quietly alongside you. Caffeine How If you already drink caffeine, log drinking times and that day's attention and impulsivity. Capture inbox How Choose a few readily available capture points, such as a phone inbox and a notepad by your desk. CBT for adult ADHD How Choose one specific difficulty to discuss with a therapist, such as often missing deadlines. Cognitive restructuring How Choose one event. Write down what happened, the exact thought that came to mind, and how you felt. Cooling-off period How Pick a nonessential item that can wait. Note its name and price without paying. Daily planning How At a fairly consistent daily cue (e.g., arriving at work), open your calendar and master task list. Reducing external distractions How Choose a task. First, turn off phone alerts and vibration; close videos and unrelated windows. Elimination diet How If you suspect a food or drink affects your child's behavior, tell a clinician what you observed. Regular exercise How Choose an activity that suits your fitness, health and preferences. Progress check-in agreement How Find a willing partner to follow your progress and help identify obstacles when needed. Consistent wake time How Choose a sustainable wake time that leaves enough time for sleep. Do not cut sleep to rise earlier. if-then planning How Choose a goal you genuinely want to achieve and write down a specific action. launch pad How Pick a spot by the door, in a drawer, or on a dresser; gather items in an existing bowl or on hooks. Melatonin How Record sleep and wake times and the sleep difficulty most needing improvement for a clinical visit. Mindfulness practice How Find a safe, quiet place. Set aside about five minutes, or start shorter if that feels too long. Movement while thinking How Pick a recurring task with checkable results, such as reading a document or attending a meeting. Non-stimulant medication How Describe prior medication problems: no benefit, unsuitable duration or intolerable side effects. Omega-3 supplements How Record a daily difficulty, e.g. distraction in class; track daily functioning, beyond test scores. Pausing and labeling emotions How Pause the reply or action to make room for an emotion word. No fixed countdown is needed. Psychoeducation How Pick a current concern from free clinical guideline or established patient organization materials. Reward pairing How Choose something with little immediate reward that you want to do more. Write down the exact action. Saffron How List target difficulties, current medications, and ingredients of the product you are considering. Stimulant medication How Agree on a target difficulty, such as frequent mind wandering, with a clinician. Record a baseline. Time buffer How Time a few repeats of an often-overrunning task, including waits and unexpected delays. Timed sprints How Pick a task. Set work and break lengths, such as 12 minutes of work followed by a 3-minute break. Transition reminders How Choose when to finish the current task and write down the first action for the next one. Visual checklist How Choose a routine with easily missed steps; write its existing steps in order on paper or cards.