ADHD Tips & Strategies

Practical, judgment-free strategies for brains that work differently. No shame, just helpful ideas. 🧠

These tips come from lived experience, ADHD research, and our community. Not every strategy works for every brain — take what serves you, leave what doesn't. There's no "right" way to be productive.

⚡ Quick Wins When You're Stuck

1

Set a 2-minute timer. Do anything for just 2 minutes. Often, starting is the hardest part.

2

Change your location. Move to a different room, a coffee shop, or just a different chair.

3

Body double. Work alongside someone (in person or virtually) — even if they're doing something different.

4

Make it tiny. Break the task into the smallest possible step. "Write report" → "Open document."

Getting Started (The Hardest Part)

🎯 The "Just Open It" Rule

Don't commit to doing the task. Just commit to opening the document, app, or email. That's it. Often, once you've opened it, momentum kicks in.

Try this: Say "I'm just going to look at it" — removing the pressure to perform often makes starting easier.

⏱️ The Pomodoro Technique

Work for 25 minutes, break for 5. Repeat. The time constraint creates urgency, and knowing a break is coming makes starting less daunting.

Pro tip: If 25 minutes feels too long, start with 10 or 15. There are no rules — just frameworks to experiment with.

🎵 Transition Rituals

Create a "start work" ritual: play a specific song, make a cup of tea, do 10 jumping jacks. The ritual signals your brain that it's time to shift modes.

Why it works: ADHD brains struggle with transitions. Rituals create a bridge between states.

Managing Tasks Without Overwhelm

🧠 Brain Dump Everything

Don't try to organize while capturing. Get every thought, task, and worry out of your head first. Sort later when you have bandwidth.

EveryMango feature: Our Brain Dump bar is always visible — capture instantly, organize when ready.

⚡ Quick Wins First

On low-energy days, filter for tasks under 15 minutes. Completing small things builds momentum and dopamine, making bigger tasks feel more approachable.

Remember: One small task done > ten big tasks paralyzed over.

🔮 "Someday / Maybe" Lists

Not everything needs to be done now. Create a parking lot for ideas and tasks that aren't urgent. They're not forgotten — just ripening.

Key insight: Removing non-urgent items from your active view reduces decision fatigue.

💡 The "Why It Matters" Anchor

For each important task, write why it matters to you personally. When executive function fails, connecting to deeper motivation can be the spark that gets you moving.

Example: "Finish budget report" → "So I can feel confident in the meeting and reduce my Sunday-night anxiety."

Working With Your Energy

🌡️ Energy-Match Your Tasks

Tag tasks by energy required (low, medium, high). On tired days, do low-energy tasks. Save high-energy work for when you're feeling sharp.

Low-energy tasks: filing, email replies, organizing, admin work.
High-energy tasks: creative work, complex decisions, difficult conversations.

🌊 Ride the Hyperfocus Waves

When hyperfocus hits, ride it. Don't fight the flow to "be balanced." You can balance later. Hyperfocus is a superpower when directed well.

Caution: Set a gentle alarm to remind yourself to eat, drink water, and stretch during long sessions.

🔋 Rest Is Productive

Your brain needs recovery time. Rest isn't laziness — it's maintenance. You can't run a car on empty, and you can't run a brain on empty either.

Reframe: "I'm resting so I can work better later" — not "I'm failing by not working."

Optimizing Your Environment

👀 Out of Sight, Out of Mind

ADHD brains have weak "working memory." Put things where you'll see them: notes on the bathroom mirror, keys by the door, visual reminders everywhere.

The flip side: Remove distractions from your workspace. If you can see your phone, you'll pick it up.

🎧 Background Noise Hacks

Many ADHD brains focus better with background noise. Try lo-fi music, white noise, coffee shop ambiance, or video game soundtracks.

Experiment: Some people need silence, some need chaos. Find your frequency.

📱 Phone in Another Room

Physical distance is the most effective app blocker. When your phone requires getting up, you're less likely to mindlessly check it.

Alternative: Use app blockers, grayscale mode, or "focus mode" if your phone must be nearby.
🥭

A Gentle Reminder

You are not lazy. You are not broken. You have a brain that works differently in a world designed for neurotypical minds. Every strategy you try, every adaptation you make, every day you show up — that's strength, not weakness.

"Mangoes don't apologize for ripening at their own pace. Neither should you."

Put These Tips Into Practice

EveryMango was built with these principles baked in — Brain Dump, Quick Wins, Energy Levels, Gentle Mode, and more.

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