4 Habits to Help with ADHD

Living with ADHD can feel like trying to catch fireflies in a storm—exciting, unpredictable, and a little bit chaotic. Whether it’s struggling to keep up at work, remembering where you left your keys, or maintaining a tidy home, it can be difficult to operate in a world that isn’t necessarily designed for the way your brain works. As a therapist who works with neurodivergent clients, I’ve seen firsthand how small, intentional habits can make a huge difference in managing the overwhelm of ADHD in a neurotypical world. 

Finding habits and tools that work for you can be like discovering you're left-handed but have been using right-handed scissors all along.

Once you get your first pair of left-handed scissors, it becomes clear: it was never your fault that cutting with the right-handed ones felt so difficult—you just didn’t have the right tools for you! While there’s no one-size-fits-all solution, here are four neurodivergent-affirming habits that might help you feel more grounded and in control of your ADHD.

1. Redefine Productivity to Fit Your Brain

Neurotypical productivity standards can be limiting and frustrating for people with ADHD. Instead of focusing solely on how much you’ve accomplished, try rethinking productivity in ways that work for you.

• Honor Your Energy Cycles 

• ADHD brains often have bursts of hyper-focus and moments of low energy. Schedule demanding tasks during high-energy times and allow yourself to rest when needed.

• Engage in Parallel Productivity 

• If sitting still to work is tough, pair tasks with movement. You might fold laundry while listening to a podcast or brainstorm ideas while taking a walk. This helps channel energy in a way that feels productive.

• Focus on Progress, Not Perfection 

• Celebrate small wins and forward movement, no matter how minor they may seem. ADHD brains thrive on positive reinforcement, so acknowledging accomplishments, even tiny ones, can boost motivation and keep you moving forward. Shifting your focus from what’s left to do to what you’ve already achieved helps create a rewarding feedback loop, building momentum and confidence. 

2. Build in Play and Joy

ADHD brains thrive on novelty, interest, and dopamine-seeking. The key to staying engaged and motivated is to bring fun into your routine. Joy shouldn’t be a luxury or a reward to earn; it’s essential for sustaining your mental health.

• Gamify Mundane Tasks 

• Turn chores or responsibilities into games. Use a timer to see how much you can accomplish in 10 minutes, or reward yourself after completing a task. This makes the mundane more manageable.

• Incorporate Micro-Doses of Fun 

• Small bursts of joy can do wonders for recharging your brain. Whether it’s solo-karaoke, dancing to your favorite song, or doodling during a break, these moments help maintain balance. 

• Pursue Passion Projects 

• Make space for hobbies or activities that truly excite and inspire you. These aren’t just “extras”—they are vital for fostering creativity, fulfillment, and overall well-being. Passion projects can also provide a sense of purpose and joy, helping to balance the challenges of adulting and recharge your energy.

3. Customize Your Environment

Adjusting your environment can drastically reduce ADHD challenges. It’s about creating a space that works for your brain, rather than trying to conform to neurotypical standards.

• Designate “Drop Zones” 

• Create specific, consistent spots for commonly misplaced items like keys, wallets, and phones. By always placing these items in the same location, you eliminate the need to search for them, reducing decision fatigue and mental clutter. This simple habit helps streamline your routine and frees up mental space for more important tasks.

• Experiment with Sensory Supports 

• Tools like noise-canceling headphones can help block out distractions, allowing you to focus better in noisy environments. Fidget toys, such as stress balls or textured items, can provide a tactile outlet for excess energy, helping you stay grounded and focused. Adjusting lighting, such as using softer, warmer lights or task lighting, can also reduce sensory overload and create a more calming environment.

• Object Permanence Pro Tip

• When it comes to food storage, try placing produce on the fridge door instead of in the drawers. This makes it more visible, reducing the chances of forgetting about it and letting it spoil. This simple change helps address object permanence challenges by keeping items in clear sight.

4. Tune into Your Body for Self-Care

Living with ADHD can often lead to sensory overload, and it’s important to listen to your body’s signals. Here are a few habits that help manage overstimulation and keep you grounded:

• Listen to Your Body’s Cues

• Pay attention to how your body reacts to stimuli, like loud noises or crowds, and recognize when it’s time to step back and take a break to prevent overwhelm. On the flip side, if you often ignore hunger cues until you’re suddenly starving, make sure to keep ready-to-eat meals accessible. This way, you can choose nutrient-dense foods instead of reaching for a quick snack when you realize you’re famished.

• Self-Soothing Activities 

• When feeling overstimulated, self-soothing activities like deep breathing, taking a walk, or listening to calming music—such as 8D audio—can be very helpful. For instance, 8D music uses spatial, bilateral sounds that may stimulate the vagus nerve, which plays a key role in regulating your nervous system. These activities help reset your system and promote a sense of calm.

• Emotion Dysregulation and Decision Making 

• When you're emotionally dysregulated, decision-making can become clouded, leading to choices you may later regret. It's important to create a habit of taking a pause before making significant decisions. This space allows you to process emotions and respond from a place of clarity, rather than reacting impulsively.

We’re Here to Support Your ADHD

Managing ADHD can be overwhelming, but these small habits can make a big difference. Working with a neurodivergent-affirming therapist can provide the support you need to explore personalized strategies and address the emotional aspects of living with ADHD.

At Colorado Therapy Collective, we are committed to helping you thrive by embracing your unique strengths and creating a plan that works for you. If you’re ready to take the next step, reach out for a free 20-minute consultation. Together, we can explore how to make progress and celebrate every step of the journey.