How to handle ADHD — in the moment
Practical moves for when your brain won't do what you need it to.
There's a thing you need to do and you physically cannot make yourself start.
— Right now
- Shrink it to a stupidly small first step — open the doc, put on the shoes. Start there.
- Set a timer for five minutes. You only have to do five. Often you'll keep going.
- Body-double it — work alongside someone, even on a video call.
— Don't
- Don't wait for motivation — for ADHD brains it often shows up after you start, not before.
— Later
- Externalise everything — lists, alarms, calendars. Don't rely on remembering.
There's a thing you need to do and you physically cannot make yourself start.
— Right now
- Shrink it to a stupidly small first step — open the doc, put on the shoes. Start there.
- Set a timer for five minutes. You only have to do five. Often you'll keep going.
- Body-double it — work alongside someone, even on a video call.
— Don't
- Don't wait for motivation — for ADHD brains it often shows up after you start, not before.
— Later
- Externalise everything — lists, alarms, calendars. Don't rely on remembering.
ADHD: the short version
- 1.Stuck? Stupidly small first step, five-minute timer.
- 2.Brain-dump the tabs onto paper.
- 3.Motivation comes after starting, not before.
- 4.Externalise everything — lists, alarms, one spot.
- 5.Criticism stings hard? Wait before reacting.
Doing it tough?Call Lifeline 13 11 14