Living with ADHD can feel like riding a rollercoaster that you never signed up for, am I right? Ever get that buzzing sensation in your brain, like you’ve got a million thoughts racing around? Keeping it all in check can be a bit like herding cats. Simple tasks can turn into epic quests, and it’s easy to get lost in the chaos. But don’t worry, you’re definitely not alone! There are ways to help you stay focused, reduce anxiety, and actually achieve those goals you set out to conquer.

Let’s dive into some practical tips and strategies to help you manage ADHD and make life a little smoother (and maybe even fun!).

Break Tasks into Small Steps

Ever look at a big project and instantly feel like you need a nap? Breaking it down into smaller, bite-sized steps can make a world of difference. Imagine you’re writing a paper: start with an outline, then tackle each section one by one. This way, you focus on one piece at a time and avoid that overwhelming “where do I even start?” feeling. 

This strategy isn’t just for work—it works wonders in personal life too. For instance, I love traveling with my family, but planning the trip? Yikes! It used to overwhelm me until I started breaking it down. First, I focus on travel details, then hotel bookings, then activities, and so on. It’s like putting together a puzzle, one piece at a time. (And yes, I organize it all in Trello. It’s my sanity-saver with columns for each aspect of the trip and cards for every little task.)

This approach works for everything from launching a new product to planning a wedding to, yep, even making dinner. Breaking tasks into smaller steps helps you keep your eyes on the details instead of getting lost in the big picture (which, let’s be honest, happens a lot).

Consider Body-Doubling

Imagine having another you to help with that never-ending to-do list. Well, body-doubling is kinda like that—but less sci-fi and more real-life. It’s about having someone sit with you while you work on tasks. They don’t even have to help with the task; their mere presence is enough to keep you on track.

Think about doing the dishes by yourself. Boring, right? Now imagine a friend is hanging out in the kitchen with you. Suddenly, it’s not so bad! The task goes by quicker, and you’re motivated to keep going.

One of my clients swears by this method. Back in college, she and her ADHD friend would study together—not on the same subject, but just being in the same room helped them both stay focused. They’d set goals, turn off their phones, and get down to business. The result? They actually got stuff done.

Whether in person or over Zoom, body-doubling works wonders. At The Ambitious Assistant, our VAs often use body-doubling to help clients tackle tasks and projects that would otherwise feel overwhelming. It’s like magic—suddenly, that dreaded task is checked off the list!

Use Tools and Apps

I know, I know—everyone’s always pushing some new app on you. But hear me out: technology can genuinely be a game-changer for managing ADHD. There are tons of apps designed to help you stay organized and on track. Apps like Todoist, Trello, and even good old calendar reminders can keep you from dropping the ball.

Do you put everything in your calendar and set reminders? Have you tried a project management tool like Trello? For me, it’s a lifesaver as an ADHD business owner. Having everything in my calendar (with alerts, of course) keeps me from forgetting important dates, events, and appointments. Plus, breaking down big projects into smaller tasks in Trello lets me tackle one step at a time without feeling overwhelmed. And let’s be honest, there’s nothing quite like that dopamine hit when you check something off the list!

Another thing to consider is hiring an ADHD virtual assistant (VA). Our VAs at The Ambitious Assistant can take over the administrative tasks you dread—like scheduling, organization, planning, and email management—so you can focus on the parts of your business that you actually enjoy.

Create a Structured Environment

A clutter-free, organized environment can do wonders for minimizing distractions. Try setting up a dedicated workspace that’s neat and tidy. Use organizers, labels, and bins to keep everything in its place. A clean space really does help you stay focused and calm.

Did you know that clutter can actually decrease your overall satisfaction with life? It’s true! Studies show that clutter increases cortisol, the stress hormone, which can lead to all sorts of undesirable symptoms. So, do yourself a favor—organize that workspace and let your brain (and body) breathe a little easier.

Take Breaks and Move Around

Sitting still for long periods is tough when you have ADHD. But we all know the flip side: when hyperfocus kicks in, suddenly you’re glued to your chair for hours on end. The key is to schedule short breaks to move around and recharge. Whether it’s a quick walk, some stretches, or a mini dance party (my personal fave), movement helps reset your focus and boost your energy.

One of my clients, who works from home in a snowy part of the country, invested in a treadmill to stay active. He spends a lot of his day on client calls, so now he walks while he talks. Not only does the movement keep him engaged, but he feels better overall.

Maybe a treadmill isn’t in your future, but even a quick climb up the stairs, taking the long route to the bathroom, or a few jumping jacks can get your blood flowing and give your brain the restart it needs.

Take Care of Yourself

I know, I know—you’ve heard it a million times. But seriously, eating healthy, exercising, and getting enough sleep are crucial for keeping your mind and body in top shape. For ADHDers, self-care isn’t just a good idea; it’s essential. A balanced diet can improve ADHD symptoms, physical activity can boost concentration and mood, and a solid sleep routine is key to staying on track. 

Sleep can be tricky for those of us with ADHD, but creating a relaxing bedtime routine can make a big difference. Try turning off your phone, computer, and TV before bed to give your brain a chance to wind down. A bath or shower before bed might also help you relax. The goal is to establish a routine so your ADHD brain doesn’t have to think about it—and can’t rebel.

In Conclusion

Managing ADHD is all about finding what works best for YOU. We’re not a one-size-fits-all bunch, so what works for other ADHDers might not work for you—and that’s okay. It’s all about trial and error. By incorporating these strategies into your daily routine, you can create a more structured, productive, and enjoyable life. So, take a deep breath, keep experimenting, and find what makes your ADHD brain happy.

If the idea of working with an ADHD virtual assistant is appealing, schedule an appointment here to find out exactly how we can help!