Life-Saving ADHD Hacks

Living with ADHD is like trying to juggle knives on a tightrope… blindfolded… while someone yells random facts at you through a megaphone. It’s not that we’re lazy, unmotivated, or forgetful on purpose — it’s just that our brains weren’t exactly built with factory settings in mind.

So over the years, I’ve developed a toolkit of “life-saving” ADHD hacks. These are the small, often silly tricks that keep me from unraveling completely. If you have ADHD (or love someone who does), consider this your cheat sheet.

1. The Power of the Body Double

No, not a clone (though that would be awesome). A body double is someone who just exists near you while you work. You don’t even have to talk — just their presence is enough to keep your brain from flying off into space.

Working from home? Invite a friend to co-work via video. Cleaning the kitchen? Ask your roommate or partner to sit at the table and scroll their phone. Something about having another human nearby anchors the ADHD brain.

2. Timers Are Your Best Friend

People with ADHD have a warped sense of time. Ten minutes feels like two hours. Two hours feels like ten minutes. Time blindness is real.

Set timers for everything. Ten-minute clean-ups. Five-minute social media scrolls. Fifteen-minute focus sprints. Bonus points if the timer makes a satisfying ding. It’s like a reality check for your brain — “Oh hey, time is still happening!”

3. Use Alarms Like a Grown-Up Babysitter

I once set an alarm labeled “Stop being weird and go to bed”. It worked.

You can use alarms for:

Starting tasks (“Write the email”)

Switching gears (“Time to eat actual food!”)

Ending the doom scroll (“Get off TikTok. Seriously.”)

Name them something specific and slightly ridiculous. ADHD loves novelty. “Take your meds” becomes “Vitamin Goblin Time.”

4. Externalize Your Brain

Your brain is a terrible storage unit. Don’t rely on it. Write things down — everywhere.

Whiteboards on walls.

Sticky notes on mirrors.

A running to-do list in a notes app.

A planner you actually like (bonus if it’s pretty).

The trick? Keep it visual and accessible. ADHD doesn’t remember the thing unless it’s in your face. Out of sight = erased from reality.

5. The “One Spot” Rule

Designate one place for essential daily items: keys, wallet, phone, meds, chargers, etc. One hook, one bowl, one shelf.

Losing things constantly? You’re not careless. You just don’t have a consistent landing zone.

Your future self will thank you every morning when you’re not tearing apart the house yelling, “WHERE ARE MY KEYS?!”

6. Make Tasks Ridiculously Easy to Start

Starting is often the hardest part. Our brains throw up invisible walls that feel insurmountable.

Hack it by lowering the bar.

Instead of “Clean the kitchen,” try:

“Clear one plate.”

“Wipe one counter.”

“Put one thing away.”

Nine times out of ten, once you start, momentum kicks in. But even if you don’t finish, you’ve still done something. That’s a win.

7. Gamify Everything

ADHD brains love games. So make life into one.

Use habit tracker apps with points and rewards (like Habitica or Finch).

Compete with yourself (“How fast can I put away laundry?”).

Give yourself XP for brushing your teeth or answering emails.

It might sound silly — but when dopamine is in short supply, play is productivity.

8. Visual Cues > Mental Notes

Mental notes are liars.

If it’s important, make it visible:

Put your gym clothes on your bed.

Put your vitamins in a bright container on top of your coffee machine.

Use color-coded folders, labels, or stickers.

Write reminders on your bathroom mirror.

Your environment is your external brain — design it to remind you what matters.

9. Embrace the Power of “Done Is Better Than Perfect”

Perfectionism often disguises itself as procrastination. You don’t start because you’re afraid it won’t be good enough.

Repeat after me: Done is better than perfect.

Write the rough draft. Send the imperfect email. Fold the laundry and don’t worry about matching every sock.

Progress > polish.

10. Accept That ADHD Isn’t a Moral Failing

The most life-saving hack of all?

Let go of the shame.

You’re not lazy. You’re not broken. Your brain just functions differently. Yes, it's hard. Yes, it can feel like you’re sprinting to keep up while everyone else is walking. But none of that makes you lesser.

The hacks help — they do. But the most powerful shift is giving yourself compassion.

Final Thoughts

These hacks won’t “cure” ADHD — because ADHD isn’t something to be cured. But they can help you navigate the chaos, harness your strengths, and live more aligned with your brain instead of constantly fighting it.

Whether you’re the one with ADHD or you love someone who has it, remember this: small tools, used consistently, can be life-changing.

And if you only remember one thing? Put your damn keys in the bowl.

Did any of these resonate with you? Got a favorite ADHD hack of your own? Drop it in the comments — the ADHD community is all about sharing what works. If this post helped, feel free to leave a tip or give it a share.