Embracing Your ADHD Brain
5 Tips for Working With Your Brain Instead of Against It
Living with ADHD means that your brain operates a little differently, and that’s okay! The key to success is not trying to fit yourself into a mold that wasn’t designed for you, but instead learning how to work with your unique brain. Here are 5 tips and strategies to help you thrive in your work and daily life.
1. Cater to Your Senses
For many people with ADHD, sensory overload can be a real challenge. But instead of fighting it, try creating a workspace that caters to your sensory needs. Some people find that ASMR (Autonomous Sensory Meridian Response) can be incredibly soothing and help with focus. You can easily find ASMR playlists on YouTube (here’s mine) that include gentle tapping, whispering, or soft background noises. ASMR at nighttime can also help an ADHD brain relax so you can get a good night’s sleep.
Amazon Tip: Invest in noise-canceling headphones, like the Sony WH-1000XM4, to help block out distracting sounds, or check out ASMR-friendly headphones that are perfect for immersive sound experiences.
2. Embrace Time-Blocking
Time-blocking is a fantastic way to structure your day when you have ADHD. By breaking down your day into manageable chunks (instead of having long, overwhelming lists) and assigning one or two tasks to each block, you can avoid getting overwhelmed. Remember to include short breaks to prevent burnout.
Amazon Tip: Consider using a visual timer like the Time Timer MOD to keep track of your blocks. Seeing the time visually can make it easier to stay on task and remind you when it’s time to switch gears.
3. Incorporate Movement
Sitting still for long periods can be particularly challenging for those with ADHD. Instead of forcing yourself to stay seated, try incorporating movement into your routine. Whether it’s standing while working, taking short walks, or doing a quick stretch, moving your body can help refocus your mind.
Amazon Tip: A standing desk converter or an under-desk elliptical can be great tools to help you stay active while working.
4. Use Tools That Match Your Brain’s Pace
ADHD brains often thrive on visual stimulation and quick feedback. Using tools that cater to these needs can make all the difference. Consider digital tools like Kanban boards (e.g., Trello) or visual to-do lists to help keep track of tasks in a way that feels natural.
Amazon Tip: If you prefer physical tools, check out colorful planners like the Panda Planner or sticky notes in various shapes and colors to keep your tasks organized and engaging.
5. Practice Self-Compassion
One of the most important things to remember is to be kind to yourself. ADHD can be frustrating, but it doesn’t define your worth or your potential. When things don’t go as planned, take a deep breath, regroup, and remember that you’re doing your best. Celebrate small victories and focus on progress, not perfection.
Amazon Tip: Consider journaling as a way to practice self-compassion. A guided journal like the Five Minute Journal can help you reflect on your day and recognize the positives, even on tough days.
Conclusion
Learning to work with your ADHD brain rather than against it is a journey. By embracing your senses (and catering to them), trying out time-blocking, incorporating some movement, using tools that match your brain’s pace, and practicing self-compassion, you can set yourself up for success. Remember, your brain is unique, and so are your strengths!
Hey, I’m Katie! Wife, SAHM of two boys, building wealth from home and helping others do the same!
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