Managing ADHD: A Practical Guide for Daily Life
- rajanbowri
- Sep 15
- 5 min read
Dr Rajan Bowri. 29 June 2025.
Warning: This document is for fair use only, as a guide to inspiring further reading or viewing. It does not replace individualised advice from a personal healthcare provider.
Introduction
Attention Deficit Hyperactivity Disorder (ADHD) can present challenges in managing time, staying organized, regulating impulsivity and restlessness, and maintaining focus. This guide offers a practical approach to managing ADHD in life and at work.
1. Understanding ADHD
ADHD is a neurodevelopmental condition characterized by difficulties with attention regulation, impulsivity, and hyperactivity. These symptoms can manifest differently in each individual. Common challenges include time blindness, procrastination, hyperfocus and /or inattention, impulsivity, restlessness and difficulties with organisation and task management.
2. Structuring Time Effectively
Use The Right Tool
Very few people - with ADHD or not - can rely on memory or discipline. Make use of tools like calendars, notebooks, planners, timers, alarms, reminders (to-do lists) and contact lists (address books).
It’s important to have only one of each type, and get into the habit of using them regularly.
Some people get on better with paper tools, but there is always the danger of losing them.
Digital or phone tools can be backed up to the Cloud and used on many different devices.
Use Time-Blocking: Allocate fixed periods for specific tasks. Include breaks and buffer times.
Visual Timers: Use Pomodoro timers (25-50 minutes of work, 5-10 minute break) to maintain focus.
Plan Your Day: Review your calendar every morning and evening. Schedule based on energy levels.
Routine is Key: Consistent sleep/wake times, mealtimes, and planning sessions reduce cognitive load.
3. Organizing Tasks and Priorities
Break Down Tasks: Divide large projects into smaller, manageable action items.
Just Start: Make an immediate start on a large piece of work by doing a small, easy part. e.g. Writing an introduction or the headings.
Use a Single To-Do List: Avoid juggling multiple lists. Prioritize using ABCDE or Eisenhower Matrix.
Mind Map Daily: Brain-dump ideas and tasks before prioritizing.
Review and Rewrite Daily: Rewriting to-do items refreshes memory and relevance.
4. Managing Distractions and Procrastination
Create a Focus-Friendly Environment: Minimize noise, clutter, and visual distractions.
Distraction Log: Note distractions and deal with them after focused work.
Two-Minute Rule: If a task takes under 2 minutes, do it immediately. Some people extend this rule to 5 minutes.
Set Mini-Goals: Start with small, defined tasks to overcome inertia.
Reward Progress: Pair tasks with enjoyable activities (e.g., coffee, music).
5. Emotional and Impulse Regulation
Grounding Techniques: Breathing exercises, brisk walks, or washing hands with cold water.
Cognitive Restructuring: Challenge negative thoughts and replace them with realistic alternatives.
Journaling: Reflect to process emotions and improve self-awareness.
Build Resilience: Practice self-compassion and learn from setbacks without harsh self-criticism.
6. Building Healthy Habits
Start Small: Introduce new habits gradually, such as 10 minutes of daily exercise.
Habit Stacking: Link new habits to established routines (e.g., meditate after brushing teeth).
Track Your Progress: Use visual habit trackers or apps.
Plan for Setbacks: Accept that perfection isn’t required. Restart without judgment.
7. Supporting Focus and Productivity at Work
Use Tech Tools: Calendar apps, task managers, reminders, and noise-cancelling headphones.
Time Sprints: Work in short, focused bursts followed by short breaks. With written work, write a bad draft quickly. Improve, but don’t perfect, it later.
Tidy Workspace: Keep important tools visible; store infrequently used items away.
Set Boundaries: Communicate clearly about work limits and availability.
8. Creating a Supportive Environment
Declutter Regularly: Clear spaces reduce cognitive overload.
Label Everything: Use clear containers and labelling systems. For people with ADHD, “out of sight” can be “out of mind”.
Visual Cues: Sticky notes, whiteboards, or phone reminders help with memory.
Daily Clean-Up: Spend a few minutes tidying to maintain order.
9. Managing Email Effectively
Managing email can be overwhelming, particularly for individuals with ADHD. Here are some strategies to keep email under control:
Create Folders: Use 3-5 key folders such as To-Do, Reading, Waiting, and Archive.
Set Email Times: Check email at designated times (e.g., morning, after lunch, 2 hours before the end of the working day).
Inbox Zero Routine: Delete, file or flag every email after reading the headers. Allocate time each day to respond to To-Dos or flagged emails. Only put non-important reading in the _Reading folder. Treat important reading as a To-Do. Aim to end each day with an empty inbox.
Use Rules and Filters: Automatically sort or delete newsletters, promotions, and other low-priority items.
One-Touch Rule: Deal with emails as soon as you read them: reply, delete, archive, or move/flag.
Unsubscribe Ruthlessly: Limit email subscriptions to reduce inbox noise.
Use the Right Tools: Don’t use your inbox as a task list—move action items to a proper to-do list. Alternatively, use flags, but make sure to take action on flagged emails daily, then delete or archive.
BCC Yourself: For sent messages you want to keep or follow up, copy yourself in.
Disable Notifications: Avoid constant interruptions by turning off email alerts.
Consolidate Accounts: Limit to one or two email accounts and use one app to manage them.
10. Sleep, Diet, and Physical Health
Establish a Sleep Routine: Go to bed and wake up at the same time each day.
Reduce Screen Time at Night: Avoid screens 1 hour before bedtime.
Eat Balanced Meals: Low-glycemic, high-protein foods help with energy and focus.
Exercise Regularly: Movement improves focus and reduces restlessness.
11. Seeking Professional Support
Therapy: CBT and coaching provide coping strategies and accountability. The Government’s Access to Work can help fund ADHD coaching.
Medication: Discuss options with a qualified provider. Stimulants and non-stimulants may help some people.
Support Groups: Join ADHD-focused communities for shared experiences and tips.
12. Books
Productivity: A Practical Guide - Graham Allcott
Time is Money - Alex Altman
Eat That Frog - Brian Tracy
Busy - How to Thrive in a World of Too Much - Tony Crabbe
Bit Literacy: Productivity in the age of Information and Email Overload - Mark Hurst
ADHD Time Management - Michael Jospeh Ferguson
Time is not Infinite - Sadek El Assaad & Paolo Ruggeri
Time Management Simple Book - Jason James, David Donaldson
Mastering your Adult ADHD: A cognitive-behahavioural treatment program - Steven Safren
et al.
FocusFree - Leo Babauta
Men with ADHD - Scott Simonds - (Despite the title, useful for people of any gender)
How to be a Productivity Ninja - Graham Allcott
Make Time: How to Focus on What Matters Every Day - Jake Knapp & John Zeratsky
The Little Book of Productivity - Scott Young
The Now Habit - Neil Fiore
Do the Hard Things First - Scott Allan 2021
13. Websites
Who Controls Your Inbox - ADHD and Email:
Useful apps and online tools for [students with] ADHD:
Magic ToDo - Uses AI to break big things down into sub-tasks:
How to be more productive: 10 productivity tips - FutureLearn 2022:
Comments