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Best ADHD Management Tools
Below, we discuss the best ADHD management tools that help you deal with the challenges of this condition.
1) Task Planner
The obvious benefit of a task planner is that it helps you remember things you’re supposed to do that day. A paper planner is definitely more helpful since it only contains your to-do lists.
On the other hand, if you use a planner app on your phone, you might get distracted by social media or other things.
One of the ADHD symptoms includes being overwhelmed by big projects. A planner allows you to break down your larger tasks into smaller bits that are less overwhelming and easier to accomplish.
On top of that, a planner helps in time management and improving productivity.
I created my own ADHD organization Tools Bundle to help people with ADHD get organized with cute printable tools 🙌
2) Bullet Journal
Bullet journaling isn’t precisely like planning, although you can use it as a planner. Instead, it’s an outlet for your imagination.
You can use a bullet journal to record the day’s happenings, good experiences or simply make artsy spreads to calm your mind after a long day at work.
3) Calendar
A calendar - whether paper or electronic - gives you direction and assists in time management.
Use calendars with additional to-do list sections on each page to integrate your tasks with the date and time. It helps schedule things and make time ‘real’ - a feat not too easy for adults with ADHD.
4) Command Center
Another fantastic tool for ADHD management is a command center for your home. If you’re struggling with ideas, this Pinterest page will be of great help to you.
Simply put, you need to designate an area in your house for this command center, such as the fridge or a door. Then, do the following:
- Put up a whiteboard where the family communicates essential messages that everyone in the household must remember.
- Create a family calendar, highlighting all tasks the family has to do together.
- Paste sticky notes - or specify on the calendar - to remind yourself of mundane tasks, like returning the library book or upgrading the phone plan.
- Create a pickup/drop-off area for mail, newspaper, magazines, phones, keys, kids’ backpacks, etc.
Creating this section in your house will make you feel more organized.
5) Key Chain Pill Container
It’s not uncommon for people to forget to take their medication. However, those who have ADHD may find it impossible to remember.
An easy way to manage this is by getting a key chain pill container. So, irrespective of where you are, your medication will be with you, too.
It’s a more effective method than setting the alarm on your phone or telling a friend to remind you. Etsy has some pretty unique and discreet pill containers.
6) Charging Station
In today’s technologically advanced age, a charging station has almost become a necessity since you can’t be expected to remember charging your half a dozen electronic devices, especially with ADHD.
Opt for a charging station with ample space for all your devices, including phones, tablets, and smartwatches.
7) The Pomodoro Technique
Pomodoro - tomato in Italian - is a time management and prioritization technique introduced in the 1980s.
It’s a helpful method for ADHD management since it helps you stay focused on your tasks.
Here’s how The Pomodoro Technique works:
- First off, you pick a task. For instance, you want to read a chapter of the new book you bought.
- Then, you set a timer for 25 minutes.
- Read the book until the timer goes off.
- Then, take a break for five minutes.
- Continue doing this with other tasks. After finishing four pomodoros, take a 15 or 30-minute break.
While you’re completing a Pomodoro - such as reading a book - you can’t break it to do anything else, like check a notification on your phone or get up to make a cup of coffee.
If you want to learn more about this technique, get the 130-page book written by its developer, Francesco Cirillo.
8) Filing System
For people with ADHD, paperwork is a major disorganizing activity. Therefore, it’s essential to manage your paper trail properly. You can do this by creating a filing system.
Fortunately, there are different ways to do this. For instance, you can integrate your paper trail with your command center. Dedicate a specific place in the house for the mail, documents, or newspapers.
Alternatively, you can create a filing system based on prioritization. Thus, it will have separate folders for different documents, including income statements, medical records, receipts, bills, etc.
Color-code the documents to make it easier for yourself to find them when needed.
9) Smartwatch
Smartwatches are extremely helpful to deal with the forgetfulness that comes with ADHD. You can set reminders for meetings, events, and other tasks.
Additionally, most smartwatches also allow you to make speech-to-text notes. So, if you want to remember something, simply say it to your watch, and it will write it down.
Creating reminders ensures that you don’t forget about a doctor’s appointment, a friend’s birthday, or a meeting with your client.
10) Jar of Success
Validation is a human need that enhances productivity and helps in personal development.
Suffering from ADHD, you might get discouraged, especially early in your diagnosis. Write your daily successes on a piece of paper and drop them in a jar.
For instance, if you managed to finish a report or remembered a co-worker’s birthday, write these things on a piece of paper and put them in your jar.
If you ever feel low, read your successes, and it will surely make you feel better.
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Bonus 1: What are good apps for ADHD?
Luckily, there are many apps and web resources available for people with ADHD these days. Here are some apps recommended by medical experts and ADHD sufferers themselves.
1) Due
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Due is a reminder and timer app that helps increase your productivity. Since distractibility is one of the symptoms of ADHD, you’re likely to forget important tasks.
But Due doesn’t let that happen. After reminding you to do a particular task, it keeps pinging you after set intervals unless you do the task.
It’s only available for iOS.
Download the app here.
2) Brain Focus
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Brain Focus is an Android app that works according to the Pomodoro method. Once you set a time limit, the app blocks other apps, such as social media, to eliminate distractions while you work.
Download the app here.
3) PomoDone
PomoDone is available on Windows, iOS, Linux, Android, and Mac. The app lets you import tasks from different project management tools and collect them in one place.
Alternatively, you can create your tasks, set auto breaks, and customize session lengths.
Check out more details about the tool on their website.
Bonus 2: ADHD tools for students
Students who have ADHD often find it challenging to meet their educational goals. Here are some web resources and tools that will help you in managing stress and personal development.
1) Sonic Bomb
Waking up for school is difficult for most students, but it can be even more challenging for those with ADHD. In such cases, the phone or regular alarm clock might not work so well.
Instead, the Sonic Bomb alarm clock is perfect for waking up heavy sleepers. Besides making a sound, it also flashes lights into the room, ensuring you wake up.
Buy it here.
2) Forest App
Forest is a helpful app that’s recommended for students with ADHD who lack focus. When you start a study session, you let the app know, and it will plant a tree in your forest.
If you use your phone during this session - leaving the Forest app - your tree will die. But if you finish your task, you now have a beautiful tree in your in-app forest.
The app is available for iOS and Android. You can find it on their website as well.
3) Google Calendar
Google Calendar is a must-have app for students since it allows you to stay on track with upcoming deadlines, classes, extracurriculars, and events.
More importantly, it has a clean and easy user interface. So, you can set your to-do lists for the day, week, or month. Plus, it’s on your phone, so it goes wherever you go.
Check more here
Conclusion
Men and women with ADHD are prone to get distracted and losing focus. The inability to finish tasks on time further makes them more stressed.
That’s why it’s important to know about ADHD tools that help you stay on track. We’ve discussed a few tools and resources in this guide that assist in managing stress, eliminating distractions, and scheduling important tasks.
Visualize and assess 25 ADHD traits and understand how they affect your life.
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ADHD Tools: FAQs (Frequently Asked Questions)
Why are tools important when you have ADHD?
When you have ADHD, your executive functions may be affected. These functions involve planning and organizing skills. As such tools can be of great help to keep your tasks and schedules on track. Tools can help you remind you of your medicines, do things one by one, and even foster peace of mind because you are less likely to get side-tracked.
What are some of the tools that you can take advantage of?
Some tools you can take advantage of are digital calendars, smartwatches, keychain pill containers, and pocket task planners.
How do you proceed with using tools to thrive with ADHD?
Of course, the best tools for you are those that will help with your symptoms or traits. In general, having a planner helps a lot of people, even those without ADHD. If you have the tendency to get distracted, the Pomodoro Technique might help as it allows you frequent breaks. If you feel confused at the moment, don’t forget that you can always get in touch with a mental health coach.
