ADHD techniques

• Body doubling

  Work alongside another person, in the room or on video, so starting and staying on task feels less lonely.

  • focus
  • starting

  Read

• Shorter focus sprints

  Use the Pomodoro idea with sessions sized to your attention, not a fixed 25 minutes, and take breaks before you run dry.

  • focus
  • timer

  Read

• Make time visible

  Put time where you can see it, with analogue clocks and visual timers, so it feels less abstract and easier to plan around.

  • time
  • planning

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• The two-minute start

  Commit to just two minutes on a task you're avoiding. Starting is often the hardest part, and you're free to stop.

  • starting
  • procrastination

  Read

• Chunk tasks into next actions

  Break big, vague tasks into small, concrete next steps so you always know exactly what to do next.

  • planning
  • starting

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• Keep a done list

  Write down what you finish as you go, so your progress is visible and the day doesn't feel like it disappeared.

  • motivation
  • reflection

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• Design your environment

  Make the task you want easy to start and distractions harder to reach, so you rely less on willpower.

  • environment
  • focus

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• Transition rituals

  Use a short, repeatable routine to move between activities, so switching tasks feels less jarring.

  • routines
  • transitions

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• Batch similar tasks

  Group small, similar jobs like emails, errands or calls into one block so you switch context less often.

  • planning
  • productivity

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• Use a parking lot for stray thoughts

  Keep a notepad nearby to capture ideas, worries and reminders that pop up while you work, then come back to them later.

  • focus
  • distractions

  Read

This toolbox is for information and everyday support, not medical advice. If ADHD is affecting your life, a doctor or a qualified clinician can help.