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What are your favourite resources for your ADHD? (Patreon)

Published:
2022-04-04 17:36:23
Imported:
2023-02

Content

Hello Brains & Hearts! 

We all have different things that have helped us with our ADHD over the years -- certain planner types, calendars, charts, stickers, fidgets, habits, and more! 

So I wanted to know... what resources do you recommend based off of what has helped you and your ADHD? 

Resources can be nearly anything! Books. Podcasts. Items that have helped you. Subscription services that have helped you. Websites.

Anything -- everything! Not sure if it fits? Share it anyway! Too much information is better than not enough! And who knows maybe someone else would find it useful!

Btw this is not for the book, but is for an equally big project! 😉

- Harley
Community Manager

Comments

Anonymous

Daylio is a useful app for gathering data on how you are doing. It's geared towards tracking your mood, but it lets you track any sort of physical or emotional state or activity currently happening when you check in. You can set regular check-in times with a reminder feature as well. I have found this very useful for providing hard data to doctors or therapists. With a chart in hand (it includes a premium reporting feature), you can say, "When I experience this, I feel X on this scale" which is a scale you devise. It's kind of like setting up an experiment with a dependent variable (the thing you want to get better) and many independent variables (the things that contribute to whether or not you are succeeding at the thing you want to get better. (Note I'm being very general here because the app is so customiziable). I'm sure you could cobble something together like this, but I have found it worth the price of admission to collect it into one app.

Anonymous

Right now, sticky notes are working for me. I have a ginormous sticky note pad (it's 25"x 30") and it's on the wall right behind my monitor so I am always looking at it. I cover it with little sticky notes that each contain one task or reminder or whatever. I can pull sticky notes off as I complete tasks, or re-arrange them to make some more prominent, or whatever. When something comes to my brain that I don't want to forget, I write it on a sticky note and get back to what I'm doing (usually). I used to make lists in notebooks and never looked at them once I made them. Google calendar reminders and many many alarms. Just started using the Brain Focus app. It's a timer where you work for 25 minutes, then get a five-minute break and then after four or so cycles, you get a 20-minute break. I've only used it for a couple of days and was pretty skeptical, but it is kind of surprising how helpful it is. When I have long tasks to do that feel endless, it breaks them into 25-minute chunks. And it also helps me to keep track of how long it actually takes me to do stuff. I guess it's like the pomodoro (spelling?) thing, but I've never learned what that is. I also just started using OneNote. I try to keep a daily log that has basically no structure, but is a way to write down my thoughts, what I need to do, etc... so I can erase them from my brain. I also write down what I did that day. So many times at the end of the day I think I've accomplished nothing and then I look ant my entries and I'm kind of surprised that I did a lot more than I thought. Oh, and last but not least, How to ADHD has been invaluable.

Anonymous

This is sort of a boring answer, but the At-A Glance Weekly/Monthly Appointment book is something that I started using in grad school to plan my days. It is nice and spread out so that I can see everything (and add sticky notes without obscuring my schedule) and divides each day into hours from 7am-7pm. This may seem like an oppressive amount of structure, but I find it to be a nice happy medium. The structure can be ignored if necessary. In terms of habits, I talk to myself throughout the day to mitigate the noise in my head. It weirds people out, but if you wear a mask, no one can see your lips moving. You just have to be careful not to start gesturing along with the conversation in your head that no one else can hear.

Anonymous

This is perhaps counter-intuitive, but for me, one of the biggest things to remember is: It's okay to change what tools I'm using if they don't work for me. If a calendar didn't work for me - ask myself why, and try something new! If sticky notes didn't work for me, ask myself why and try something new! I've found that a lot of my failure comes when I try something that *seems* promising, and stick to it long after it should have been apparent it was not working.

Anonymous

From my ADHD Toolbox collection in my Bullet Journal ;-) • bullet journal. One personal, and one for work (just in case they decide it’s intellectual property.) I keep to Ryder Carroll’s method and find it invaluable for brain dumping to prevent working memory overload. • Sunday Basket system for paperwork and to do’s • The White Noise app for work - I find the brown noise blocks out a lot of office chatter • Earbuds at work for above • Alarms on my phone • Looking at a written budget each day to help avoid impulse spending • Routines (rituals) and task stacking. • I still repeat eyes, ears, nose, mouth, and armpits after my head to toe shower (after coffee) so I don’t forget • Zoom study halls for body double work sessions • A Slob Comes Clean podcast by Dana K White for decluttering • FlyLady for establishing household routines • Taking Control - The ADHD Podcast and, of course, How to ADHD to keep learning and as a recommended resource • A five minute power walk to regulate emotions • listening to podcasts during housework and other undesirable tasks

Nelka

- Dr. Russell Barkley's lectures about ADHD on YouTube, How to ADHD YouTube channel; - "Driven to Distraction", Ned Hallowell's book; - many notebooks for different categories of planning/writing; - colored pens; - as well as scheduling various tasks on desk calendar with different color pen for diff. sphere; - doing chores in short bursts; and planning bigger ones on a schedule for the week, then choosing the day when I feel most energetic; - using clear containers/folders, as well as using bright colors on them; - in my daily to-do list next to each task put different color dot based on the sphere (emotional, intellectual, physical, organizational); - enough sleep; bath with epsom salts to relax; going outside every day and long walks at least few days a week; exercise (specific on specific days, schedule it); - fidget toys; - visually obvious the books/projects/etc I want to see/use now; reordering when need to and feel like I want to; - aesthetically pleasing apps, etc - then I want to and do use them; - switching tools/apps/photos/backgrounds/art around me based on what I feel like looking at now; - working with a coach and talking to close friends - both emotional support and discussion of issues; - rereading favorite books many-many times; - quality and aesthetically pleasing tools and things - so I enjoy seeing and using them; - folders to categorize (photos, tabs, etc), clear (to me) category names.

Anonymous

Lately, I've been using brain.fm, an app/website that plays background music or sounds to elicite neural phase locking, to help me power through any kind of focus work. It's gotten so pavlovian that even putting the headphones seems to get my mind in gear. I use it even more now that they've integrated a pomodoro timer option. I also have a thing for using a round time table post it in my bullet journal/monthly planner. Whenever I feel at a loss for how to sort my tasks during the day, I use it to mark out my obligations to see what time of day I'm likely to get uninterrupted time to focus or to chart out errands where I need to account for travel time or anything that can fall through the cracks because they don't have a set start time, such as the time it takes to make dinner as opposed to when is dinner supposed to be served. Sometimes it's eye opening how little time I have for focus work. That's when I realize that what I want to get done isn't always physically possible.

Anonymous

Spare Keys! My number one "gotta have" for my ADHD. The amount of stress it relieves just knowing that if I can't find my keys, I can still do what I need to do, go get the kids, make it to work, whatever the immediate crisis is. Also hooks where I put things like my keys. I like hooks better than surfaces because the things are less likely to be hidden by putting something else on top of it. When I take my Girl Scout troop anywhere I also designate another adult as the keeper of my spare keys, so when I inevitably drop my set into one of the many bags of supplies I bring for the whole troop as we pack up to leave, we can still leave.

Anonymous

I really got two things out of reading Get Things Done: have a place where what is “true” is stored, and the daily review. I’m scattered across a million apps and notebooks of different bits of information, but setting aside 30 minutes a day to LOOK at all those places forces me to move stuff to where it belongs. I store stuff in OneNote (receipts, emails, copies of notes, when I use Rocket Book the images go there), and stuff that needs to be done goes in ToDoist. In both of those apps I try to write down where else stuff is, like an email convo I need to deal with, or what page in my physical notebook (which is sometimes a bullet journal and sometimes not) an idea is, or where in the house I put the supplies for a project. Galarms is my favorite alarm app. You can make a single alarm that goes off at different times. My Drink Water alarm goes off once an hour, and you can customize how frequent it goes off. And it looks like a To Do check box when you acknowledge the alarm so it stops going off. And you can organize alarms with tags and color coding! myNoise is the best background noise app I’ve found. It’s also a web app. Tons of different environment sounds, and you can make your own custom mixes. I like the Forest app for POMOs, it’s a nice visualization of time I did work. I go back and forth with Habitica, which is a gamified habit and task tracker. I wish it was more visual, I’ve realized that games with graphic trackers affected by game play are really motivating for me.

Anonymous

I have found the tutoring spaces at colleges really helpful, because I get to tutor and work with others on an assignment without having to set up a study session or get a study room

Tony

Meditation has helped me so much. I remember the first time I tried to just sit still and breathe for 5 minutes. I fidgeted, twitched, and winced, then peeked at the timer several times before finally giving up around 4:40. I wasn't very happy with myself initially, but I was eventually able to sit for over 30 minutes in a guided group meditation. Nowadays I try to find random moments throughout my day to stop, look around, and just be present for a moment. I'd like to say I meditate regularly, but I usually need some kind of motivation to sit down :P Deepak and Oprah do 28 day free meditations from time to time, and those have helped give me a feeling to try and embody, while also offering some thoughtful insights into life, and everything. :)

Anonymous

Right now it's a script and post it notes. Use of brili get me up and out on time. Making oatmeal alot of make ahead breakfast.