“Dopamine fasting” is a buzzy term for the practice of temporarily abstaining from stimulation — via smartphones, social media, video games, and other platforms that deliver reliable dopamine hits — to feel more pleasure later. Here, psychologist Wes Crenshaw, Ph.D., weighs in on the Silicon Valley and TikTok trend that is gaining momentum, particularly among people in their 20s who have ADHD.

Q: People say they go on a dopamine fast or digital detox to “reset their dopamine levels” so that they will feel heightened pleasure when they return to their screens and other forms of stimulation. Does this work?

Our minds are so habituated to a heightened level of engagement from near-constant phone or computer interaction that taking a pause seems wise. But when it comes to video games, TikTok, and other high-dopamine-hit engagements, doing a “fast” isn’t the way to go because you’re not really changing anything about your brain. It’s better to moderate your device usage to have an effect that’s less negative than stopping cold.

[Read: “My Phone Was My Drug”]

Q: Can a digital detox help your brain overcome addictions to compulsive behaviors like checking social media and high levels of stimulus delivered via texts and alerts?

The idea of using abstinence to address addiction is not supported by research. And it’s not a practical solution for behaviors integral to functioning in the modern world, such as using social media and texting. These tools, when used in moderation, are a regular part of modern life. But when these devices draw you away from more necessary activities, or impair your ability to do daily tasks, they become destructive.

I have college-age clients who put their phones in timed lock boxes for, say, three hours during their study time. Once the box is locked, there’s no opening it without a sledgehammer. This technique is referred to as “precommitment,” and in my experience, it is much more effective than other phone apps.

Q: Can individuals exert control over their dopamine levels or is sensitivity to stimulation just baked into your DNA?

[Read: “I Need a Digital Detox. How Do I Break a Social-Media Habit?”]

The timed lock box is a good example of exerting control, except you’re not really controlling your dopamine; you’re moderating your behavior. That’s about the best anyone can do. Another kind of moderation is setting an alarm to signal when it’s time to exit a game or social media, or shutting down the Internet at 10pm to avoid interrupting sleep with multiple dopamine hits.

Q: Are there risks associated with dopamine fasting? Should people be trying it?

I think the risk is that you constantly feel uncomfortable. Unfortunately, feeling uncomfortable is exactly what a lot of people are trying to escape with so-called addictions. They want things that are easy, fun, and stimulating to their brains instead of the tedium of getting business done.

Dopamine Fasting and ADHD: Next Steps

• Read: Wasting Time on Social Media? 6 Ways to Stop ADHD Brains from Doom Scrolling
• Read: Hooked on Social Media? How to Break the Habit
• Read: My ADD Sabotages My Social Skills Online

Carole Fleck is Editor-in-Chief of ADDitude.

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Professional athletes are taught to stay the course during their routine and often grueling training, pouring in every available ounce of energy even when their motivation lags and their bodies hurt. How do they do it? Behavioral strategies of sports psychology help them to focus and prioritize winning. These techniques are also effective for adults with ADHD in their daily lives, and for those who struggle when the newness of a routine or job wears off, resulting in low motivation and poor performance.

Here, Dr. Dawn K. Brown — a double-board certified child & adolescent, adult and sports psychiatrist, and founder of ADHD Wellness Center PLLC and Mental Healthletics PLLC — will explain how to use athletes’ behavioral management strategies to overcome the daily challenges associated with ADHD.

In this webinar, you will learn:

• The Coach’s Playbook: Behavioral strategies to get you back in the game when performance is poor and motivation is low
• Performance Conditioning: Three routines that create the foundation for sustaining focus, managing moods, and completing tasks
• The Essential Meal Plan: Foods and medicine that help optimize the ADHD brain’s performance and productivity

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on Sports Psychology and ADHD

• Download: The ADHD Healthy Habits Handbook
• Read: Olympians, Professional Athletes, and Sports Legends with ADHD
• Read: The Neuroscience of Movement

Obtain a Certificate of Attendance

If you attended the live webinar on April 5, 2023, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker:

Known as the MD with ADHD, Dr. Dawn was diagnosed with ADHD while completing her child psychiatry fellowship program.  She is the owner, CEO, and sole practitioner at ADHD Wellness Center and has two private practice locations in Texas. She also serves as a psychiatrist for four clinics in Texas and Illinois.

In her podcast, From ADHD to Amaze-Ability, and Facebook Live weekly broadcasts, she seeks to de-stigmatize mental illness and dispel myths about the diagnosis and treatment of these conditions.

Dr. Brown earned her doctorate degree and completed her Residency in General/Adult Psychiatry at the Saint Louis University School of Medicine and completed an additional two-year fellowship in Child and Adolescent Psychiatry at the Menninger Department of Psychiatry & Behavioral Sciences at the Baylor College of Medicine in Houston, Texas.

Listener Testimonials

• “Thank you for this presentation today. It is a very relevant, and refreshing, view on how to manage our symptoms.”
• “Speaker’s enthusiasm and clarity were just as important as what she said.”
• “ABSOLUTELY INSPIRING! (Yes, I’m using all caps intentionally because it was amazing!)”
• “Thank you for an excellent presentation. I got some ideas on how to transfer skills I have when training for a marathon to other areas in my life.”
• “Dr. Dawn (Brown) was the re-up in both strategies and energy that I needed today. My takeaway was a reminder that the process sucks but simply accepting it and starting SOMETHING small are how I win. “

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Life hacks are clever, everyday ways to increase productivity and efficiency. Life hacks that accommodate ADHD might look like creating a launch pad by the door, buying furniture with built-in storage, or using ear plugs and visual timers.

Below, ADDitude readers share the tricks that work for them. Comment on your favorites at the link above.

Life Hacks for ADHD Adults

“I use my Amazon Dot to play Pandora while I’m getting ready in the morning. I time myself by the number of songs that pass while I’m in the shower. Three songs? I should be getting out by now and can ask Alexa what time it is to double check. I also ask her what the weather will be like to keep from checking my phone, which would inevitably lead to distracted scrolling.” — Leslie, Pennsylvania (#CommissionsEarned)

“I make use of Tiles for all the things I frequently lose, like my keys, purse, and phone. I’m good until the batteries die.” — Leslie, Alabama (#CommissionsEarned)

[Download: Key ADHD Solutions from Childhood to Adulthood]

“The most helpful ADHD adaptation I’ve made to my physical environment was getting a standing desk converter for my home office so that I can stand while doing work. It’s been very helpful for my focus and productivity; I’ve been able to move around more, which helps me stay engaged.” — An ADDitude reader (#CommissionsEarned)

“I use an app to remind me to drink water, move, take a break, eat, etc. I use Alexa to verbally remind me to take my pills in the morning so I don’t forget. I also have a reminder on my phone and place my pill box very visibly at my bathroom sink.” — An ADDitude reader

“I place Post-It notes in different colors and sizes all over the house. If something really needs to be done, it will show up repeatedly. Repetition is how we get it into our ADHD brains — as well as vividly colored markers and pens strategically staged for when a thought arises, the colorfulness helps important tasks stick out.” — Evan, Indiana

“Let go of folding towels. An unfolded towel works just as well, and disposable hand towels in the bathroom are more sanitary for guests. I realized folding towels was just a convention anyway. One less repetitive task to stress over!”

“I’ve embraced that I have a lot of stuff. Instead of always feeling like I should declutter, I bought more bookshelves and storage over time and made it pretty. And I’m okay with my desk and work area being in constant states of use. I live here. I make things. I like to see my projects. If I tuck them away half finished, I’ll forget they exist.” — Amanda

[ADDitude Directory: Find an ADHD Coach]

“I always make sure to have everything I need for work the next day laid out and ready… Everything is set up for me in stations so that I don’t have to make decisions in the early morning, lose track of time, or forget anything. I also have multiple alarms set on my phone telling me when to move to the next station.” — An ADDitude reader

“Every room in my house has a different purpose. I try not to cross over. I work in my office, read and watch classes in my study, eat in my dining room, watch TV in my living room, and sleep in my bedroom. This means I can keep things in one location instead of moving them around. It helps me keep my brain focused on the tasks at hand when I’m in each room.” — Steph, Texas

“Visual timers are helpful, but even more important is a loud timer which finds me wherever I am in my apartment. My visual timers hardly get through to me when I’m distracted by something.” — Sabeen, Germany

“I keep things where I use them: coffee and tea in the cupboard above the kettle and coffee maker, for example, and a hairbrush in the living room where I can grab it from the couch. I have an upstairs broom and a downstairs broom. These little stations at hand remove obstacles and make it more likely to do things when I get the urge — instead of getting stalled.” — Amanda

“I have door mats outside and inside the door. It helps reduce dust and dirt so I don’t have to clean the floor as often. It’s easier to give the mats a shake as I spontaneously remember than it is to vacuum and mop.” — Shauna, Australia

“I take mandatory breaks every 30 minutes of any meeting, class, or seminar.” — Melanie, Ontario

“I find that if I have a place for everything, it is much easier to keep things organized. My focus is then on the discipline of putting things back in their place, not trying to decide where something should go. Keeping an area neat becomes automatic. I also create systems: for instance, my medications and vitamins. I finally put them all on a tray and established a system for pulling out the tray, filling the pill boxes, and putting the tray back. It really helps.” — Ann, Maryland

ADD Life Hacks: Next Steps

• Download: New Habits, Routines, and Systems for ADHD Organization and Productivity
• Readers Share: Organizing Tips for Home, Office, and Finances
• Read: My Daily System — 10 Secrets to Health, Happiness & Productivity with ADHD
• Buy: Getting Things Done with Adult ADHD

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

If it’s any comfort, you’re not the only one struggling to stick to new habits in the new year. According to a study conducted by the University of Scranton in Pennsylvania, a mere 8% of people who were sampled two years after setting New Year’s resolutions said they’d successfully kept them.

The odds are especially stacked against people with ADHD for a variety of reasons. First, ADHD brings weak executive function skills—the very skills that allow us to stick to a routine or to achieve a goal by planning ahead, exercising self-control, and maintaining and regaining focus, even when we’ve been interrupted or distracted, says Terry Edelstein, Ph.D., an executive function coach in New York.

[Sign Up: Free Re-Start Class from ADDitude]

Another reason why people with ADHD are particularly likely to slip: “The ADHD brain loves novelty, and when something is not new and exciting anymore, we veer off course,” says Brandon Slade, an ADHD coach who has spent years learning to manage his own ADHD. Since most goals take time to achieve, the rush of dopamine people get from a new routine drops off quickly as the goal remains a slow work in progress.

Follow this smart game plan to return to, and stick with, your New Year’s resolutions.

Renew Your Resolve

1. Take small steps. Break your primary objective into a series of small, achievable goals and build in intermediate check-ins.
2. Visualize success. Think about how your life will improve if you keep your resolution. What will you be able to do that you wouldn’t otherwise? For instance, sticking to an exercise routine now could help you improve flexibility and balance for a better quality of life later.

[Read: 6 ADD-Friendly Tips for Starting and Maintaining an Exercise Program]

3. Use tools and rewards. Some experts say it takes at least 21 days (or many more for ADHD brains) for a new practice to become a habit. Use reminder apps to help you stay on track and reward yourself for following through.
4. Banish restrictions. Be honest about what you need to stay motivated and satisfied. Harsh restrictions are almost never successful. Start by making one small adjustment that will push you toward your goal and pave the way for more changes. For example, instead of banning dessert from your diet to lose weight, allow yourself a square of dark chocolate after dinner to satisfy a craving.
5. Derail distractions. Anticipate the interruptions that are most likely to interfere with your routine and do what you can to eliminate them. And, because there will inevitably be distractions that throw you off track, make a plan to help you return to your goal.
6. Buddy up. Link up with others who share your goal to provide accountability and motivation. Arrange to meet a friend at the gym a few mornings a week, or search for like-minded groups in your community. You may even make a few new friends along the way.

New Year’s Resolutions for ADHD Brains: Next Steps

• Download: The ADHD Healthy Habits Handbook for 2023
• Read: 4 Ways to Make New Behaviors Stick
• Read: Stop Dodging That Dreaded Task!

Beth Guadagni, M.A., is a learning specialist with expertise in dyslexia and ADHD.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

The bottom line: Routines are supposed to simplify your life, not complicate it. Use this guide to help you understand why routines fail, and how to create and stick to a routine that fits with your life.

Why Routines Fail: Causes and Solutions to Help You Stick to a Routine

1. Your routine bores you.

ADHD brains enjoy novelty and spontaneity, the archnemeses of routine. The consistency and stability of a routine can transform the task of sticking to that routine into a monotonous, unsatisfying chore.

• Schedule opportunities for fun. Who says you can’t bring spontaneity and joy into routines? Be sure to carve out space for activities that light you up and keep you going.
• Build in positive feedback. If you know that routine is good for you despite its monotony, seek out positive feedback to provide a motivation boost. If you want to consistently wake up earlier, connect that early alarm clock to its larger purpose (a stress-free morning). Treat yourself to a reward for following through. If you can’t provide yourself with positive feedback, enlist the help of another person. Have a friend send you a congratulatory text for waking up on time.
• Give yourself permission to change routines. Accept your need to switch things up! Don’t fight it. A consistent change in routine could still be part of a structured lifestyle. Make it a habit, for example, to come up with a new routine every first day of the month.

[Get This Free Download: The Daily Routine that Works for Adults with ADHD]

2. Your routine feels too rigid.

Many people with ADHD associate routines with rigidity, limitations, and lack of freedom. But a good routine embodies the exact opposite of these qualities.

• Could you use a perspective shift? Your routine should free you from dealing with the overwhelm of so many daily decisions and choices. With structure, you won’t have to devote as much brain power on these choices.
• Narrow the field. Don’t over-organize your days. If your routine needs a makeover, start by naming just one aspect of your day that isn’t working for you, and one thing to address it. Slowly turn that into a habit to work into a routine later.
• Stick around to feel the benefits. All the positive aspects of a routine only become apparent if you adhere to it. Build in positive feedback (see #1 above) to motivate persistence.

3. Your routine feels overwhelming.

Putting undue pressure on yourself to create the perfect routine – one that solves all your problems and optimizes every second of your day – is by far the most common reason routines fail. Routine overwhelm can take on many forms.

• You may beat yourself up for missing part of your routine and frame your “failure” with negative self-talk (e.g., “I’m a loser. I’ll never get this right.”)
• You may feel paralyzed at the thought of following or reworking your routine (e.g. “I hate doing the same thing. It’s so unpleasant and hardly seems worth it.”)

[Read: 6 Easy Ways to Juggle All Those Balls]

While routines are meant to be followed, they do not demand perfection – a difficult concept for many individuals with ADHD to grasp. Without knowing it, and after a lifetime of experiencing criticism and judgment for your neurodivergence, perhaps you have developed perfectionistic tendencies that make it difficult for you to forgive yourself for the natural challenges of everyday life.

To break out of routine overwhelm and perfectionism:

• Think small, specific, and realistic. Thinking too big leads to overwhelm. Go back to the drawing board and list one aspect of your day that you’d like to improve, and one tiny, achievable step you can take toward that end. If you’d like to get into the routine of organizing your kitchen, focus on one small area at a time instead of the entire space. Say, “I’m going to spend 20 minutes clearing the sink, only.” Remember that small wins will lead to bigger ones.
• Progress doesn’t have to be daily. A few days out of the week is enough to make progress and keep overwhelm at bay.
• What works for your brain? Don’t get caught up in how you think routines should go or what other people tell you would be better. Follow what makes sense to you. Take inspiration from a young client of mine who decided to shower at night and then sleep in their clothes to reduce morning stress and anxiety.

4. Distractions and interruptions throw off your routine.

You have every intention of following a routine, but distractions and interruptions – from notifications on your phone to sudden traffic – throw off your plans. Perhaps ADHD symptoms like difficulty concentrating and even hyperfocus also interfere with your routines.

• Build in cushion time. Incorporate flexibility into your routine. Always give yourself an extra 20 minutes to make it on time (no matter what Google Maps or Waze say).
• Set up tools to help you re-orient. Get creative. Use apps, reminders, notifications, alarms, website blockers, planners, Time Timers, sticky notes, body doubling, and other tools.
• Limit distractions. Pay attention to the recipients of your attention. Rather than spend lots of energy trying to ignore distractions, eliminate them from your environment if you can. If you still wind up distracted, don’t chide yourself. (Another sign of perfectionism!) Redirect with kindness and grace.

5. You don’t feel motivated to follow a routine.

Understanding the importance of a routine isn’t always enough to inspire follow through. Transforming intention into action, after all, is a central challenge of ADHD – and why some refer to ADHD as a performance disorder.

ADHD brains live in the present and tend to discount the future, which might explain your “lack of motivation” to stick to a routine. The benefits of a routine may be too far off into the future to compel action in the present.

• Connect to your future self. Think about how your future you will feel if you don’t show up for yourself now. Visualize your future and your purpose in following a routine. Consider setting up artificial consequences to encourage follow through.
• Share your commitment with others – a type of artificial consequence that can increase accountability. Share doable goals with people who genuinely support you without judgment, and who can assist you when you face an obstacle.
• Identify what motivates you. Like artificial consequences, built-in rewards can make it easier to create habits that become part of your routine. Motivators come in all forms: words of acknowledgment from a loved one; positive affirmations; a cup of tea; a round of Wordle; a short walk. Select rewards that speak to you.

How to Stick to a Routine: Next Steps

• Free Download: The ADHD Healthy Habits Handbook
• Read: How to Change Habits — 4 Ways to Make New Behaviors Stick
• Read: Your Evening Routine Is Broken

The content for this article was derived, in part, from the ADDitude ADHD Real-Time Support Group session titled, “Setting Up Routines for Adults with ADHD”  with Sharon Saline, Psy, D., which was broadcast via Facebook Live on October 7, 2022. Live support group meetings take place on Facebook most Fridays at 4 p.m. ET.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

No one knows this better than someone with attention deficit hyperactivity disorder (ADHD), who may lose, mismanage, underestimate, squander, and search for time daily. After all, warped time perception is a core facet of ADHD.

That translates into poor time management in the moment, and problems organizing toward the future. It means perpetually wasting precious time, falling into unpredictable hyperfocus, and turning your back on that onerous task — again. For various reasons, ADHD minds struggle to “see” time and “feel” the future. As such, the most useful time-management strategies for ADHD brains make time salient to the mind’s eye and pull the future into the present, which is felt the most.

Why Time Management Eludes ADHD Brains

Time Management Requires Attention Management

Effective time management prioritizes future goals over present needs or wants. It charts daily steps that lead the way predictably, reliably toward a desired destination.

As such, solid time management requires attention management — a defining difficulty of ADHD. It also demands dynamic attention regulation, wherein our attention shifts fluidly and frequently based on how it relates to our goals.

[Get This Free Download: Keep Track of Your Time]

On one end of the attention regulation spectrum is difficulty resisting distractions. Phone notifications, random (and ill-timed) down-the-rabbit-hole Internet searches, and other distractions work hard to hijack our attention from the task at hand. To resist immediate bits of stimulation and maintain focus on future goals, we need to practice potent response inhibition — another skill affected by ADHD.

At the other end of the attention regulation spectrum is hyperfocus, wherein intense absorption in a task becomes a type of distraction in itself — one that causes time to fall to the wayside. The antidote to unproductive or unhealthy hyperfocus is constant internal monitoring — “Do I keep my attention on what I’m doing, or do I shift to something else?” But this self-awareness, too, is impaired by ADHD.

Time Blindness and the Time Horizon Problem

Our individual time horizons determine the proximity of a task or event before we act on it. (In other words, how close in time does a deadline need to be for it to hit your mental radar? A week? A day? Twenty minutes ago?) Generally, the closer a task is in time, the easier it is to pay attention to. We won’t pay as much attention to a task that is further out in the future.

ADHD time horizons are typically shorter than those for neurotypical people. Russell Barkley, Ph.D., noted that for people with ADHD, time is all but split into two parts: the “now” (what’s on our radar) and the “not now” (what’s beyond our radar).

[Read: Intention Deficit Disorder — Why ADHD Minds Struggle to Meet Goals with Action]

This relationship with time, according to Barkley, causes a “myopia to impending future events.” In order words, planning feels impossible for people with ADHD because they don’t see the future as clearly. They take action toward a future goal (the not now) only when that distant goal moves into the present (the now). By then, frantic scrambling is often required to get the task done before it’s too late, much to the stress of others who see the future sooner.

ADHD and Temporal Discounting

If short time horizons explain why people with ADHD can’t “see” the future, temporal discounting explains why they can’t “feel” it.

Temporal discounting is why so many of us, ADHD or not, struggle to delay gratification. We delay a restful night’s sleep to squeeze in a few more episodes of an exciting show. We delay starting on a project, knowing it will mean stress, cramming, and all-nighters later on. We pass on healthy habits, even if we know those habits will serve us in the future. As shown in the famous marshmallow test, it’s hard not to select immediate payoffs over delayed rewards of greater value. That’s because we generally “feel” the present more than we feel the future. The pleasures of the moment outweigh the pain of the future.

That feeling is multiplied in ADHD brains. “Now” is a siren song that tempts people with ADHD to maximize the moment, future costs be damned. The pain or pleasure of the present is felt even more strongly than is the pain or pleasure of the future — until the moment of reckoning comes.

Temporal discounting helps to explain why ADHD is so often thought of as a performance disorder. Knowing what to do is the easy part. The hard part is turning intention into action, which requires feeling the future more fully and being motivated by it to sacrifice in the present.

How to “See” Time and “Feel” the Future: Time Management Solutions for ADHD

Time blindness, short time horizons, and greater temporal discounting work together to shine a spotlight on “now” and hide “tomorrow” in the shadows. Organizing toward the future is difficult when it’s nowhere to be seen.

Follow these time-management strategies – with intention – to help you manage attention, dislodge from the present, and stretch your time horizon to feel the future.

To Manage ADHD Attention

Reduce Temptations

Every interruption is like a roll of the dice — you never know if you’ll be able to get back on track. Sheer willpower is too unreliable to resist these time-wasting distractions; you need rules and systems. If you’re tempted to check social media during your workday, for example, keep your phone away from you, or at least on silent mode. Make use of web-blocking tools to take willpower out of the equation.

Make the Right Stuff Stand Out

As you preemptively reduce and eliminate distractions, make sure to elevate the tasks that need your focus.

To See Time More Accurately

Don’t Rely on Your Internal Clock

• Use analog clocks where you can see time move.
• Set reminders on your phone or a simple kitchen timer (sprinkle them liberally throughout your house or job).

Consistently Use a Planning Tool That Works for You

Whether a digital calendar, productivity app, or paper planner, the best scheduling system is the one you’ll use consistently. The more you use a system, the better it works. Even partial usage leads to tangible benefits.

• Include important information pertinent to each task or event — like addresses, phone numbers, video conferencing passwords — as you add it to your planning tool. Your future self will thank you.
• Schedules are not blood oaths. If the stars don’t align, you can always move the task later. Also, don’t over-commit if you’re not sure where to sneak a task into your schedule, as this will only lead to hesitation and anxiety. Remind yourself of your future self to increase motivation to accomplish what you set out to do in a given time frame.
• Your schedule is for you, and you alone. Your schedule is supposed to help you accomplish more of what you want to do. Being forced to use a planning tool (even the impression alone) kills motivation to use it. Knowing that the schedule is for you might motivate you to stay consistent.

Schedule To-Dos

To-do lists quickly become graveyards of failed aspirations. Why? Because we struggle to answer this question: Is now the time to work on that? What about this other task instead?

Add tasks to your schedule so they don’t languish on your to-do list or even fall off your radar. Making tasks time-specific increases the likelihood that you’ll see them through. Plugging tasks into your calendar will also fill your schedule and make time more concrete for you.

To Feel the Future

Engineer Consequences

Temporal discounting elongates the space between action and consequence. That’s why waiting for natural consequences — far off in the horizon — doesn’t often work for people with ADHD. Rig the system by shortening that space between present and future.

• Make consequences immediate to increase motivation to act on tasks and adhere to your plans. Make rules for yourself: I can’t watch my favorite TV show tonight until I spend at least 30 minutes paying and filing bills.
• Make consequences frequent. One-on-one check-ins with your boss every other day rather than weekly, for example, might help you stay on track and increase productivity. Cater to your boss’s self-interest (you will hit their deadlines) to increase buy-in.
• Externalize consequences. Aim for salient consequences that you will actually feel. For example, tell your friend that dinner is on you if you’re more than 10 minutes late to meet them.

Pause and Picture

Compensate for temporal discounting by pausing to visualize how you will feel in the future if you do (or don’t) act now.

• Picture consequences as vividly as possible. Ask yourself: “How will I feel during the big work meeting a week from now if I don’t give myself sufficient time to prepare? Worried? Ashamed?”
• Lay out the pros and cons of action and inaction. “If I wait until the eleventh hour to get this done, I risk losing time with my family or a restful night’s sleep.”
• Think of yourself in two forms: present-you and future-you. How does the latter feel about the former?
• “Do I want to do this now?” is the wrong question because the answer is always the same. (“No, I don’t want to do this.”) Whether it’s far away or due ASAP, the task will never be appealing. That’s why it’s better to consider how future-you will feel based on the decisions of present-you.

Wasting Time and ADHD Time Perception: Next Steps

• Free Download: Better Time Management with Adult ADHD
• Read: Are You Time Blind? 12 Ways to Use Every Hour Effectively
• Read: Flow State vs. Hyperfocus — On Channeling Your Unsteady ADHD Attention

The content for this article was derived, in part, from the ADDitude ADHD Experts webinar titled, “Why Is Time So Slippery? Understanding Time Blindness in People with ADHD” [Video Replay & Podcast #424],” with Ari Tuckman, Psy.D., MBA, CST which was broadcast on October 4, 2022.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Recently, we asked ADDitude readers to share their experience with buzz-worthy productivity tools, including brown noise, binaural beats, and bionic reading. Have you tried any of the methods below? Let us know if they worked for you (or didn’t) in the Comments below.

Bionic Reading and Binaural Beats

“I had a huge contract to read and sign, which is a nightmare with inattentive ADHD and dyslexia. I knew I could read it more easily online with bionic reading, but wanted a saved copy, too. It took a while to print the many sub-documents into bionic text PDFs, but then it was so easy to read it all! Wow, what a difference in my stress level. I felt I understood the content, rather than fighting with it.” — An ADDitude Reader

[Free Guide: 19 Symptoms of Adult Dyslexia]

“I only recently started listening to binaural beats playlists while focusing on work projects that require deep concentration. I find it helps keep me in ‘the zone.’ I prefer the faster tempos, as they seem to create the sense of urgency that I apparently depend on to get things done.” — Kelly, UK

Brown Noise vs. White Noise

“White noise was making my brain itch in an uncomfortable way. I was a bit hesitant to try out brown noise, but it has been a great experience for me. I’m able to stay on one task, like clean a room, even if I had to leave the room. I’m able to stay on my mission and don’t get sidetracked as easily.” — An ADDitude Reader

“I listen to a loop of brown noise on my noise-canceling headphones when I have to block out the world and focus on a single task. I have found that it can really help as long as it isn’t a task that requires me to talk myself through the problem.” — Aimee, Florida

“The only [tool] that has ever worked for me is white noise. Something like a fan is even better. The more recent stuff makes my brain feel awful… With the trendiness of fidget toys, I found some really great ones that help when I’m out and about, but brown noise and weird beats and sounds? Not so much.” — Elly, Canada

[Listen: 13 Productivity Playlists to Center and Focus ADHD Brains]

“I discovered brown noise in college, which was great for masking the sound of my roommates and helped me relax. Not all brown noise is the same, though. I really only like the one from SimplyNoise.com.” — Jecca, Utah

“I saw an ad related to brown noise and it was fascinating. It really did provide a bit of an ‘off-switch’ when I listened to it. I’m going to try it when attempting to block out other distractions or when I’m feeling anxious.” — An ADDitude Reader

Productivity Apps to Try

“What’s worked for me is following Tiago Forte’s methodology for building a ‘second brain.’ It enables me to store my thoughts, notes, medical information, and other things I need to access at a moment’s notice in a centralized, searchable note-taking app without getting overwhelmed by too much information. I use Craft, though others use Evernote, Notion, Obsidian, etc. It’s been invaluable to my distractible, forgetful ADHD brain.” — Russ, Mississippi

“I use an app called Unpluq that, in short, warns you when you are screen sucking on your phone. You can continue, but only after passing a barrier that delays you for a few seconds, which is just enough time to consider if it’s worth your time. If not, it’s easier to abort because you are already out of your flow.” — Ilse, Netherlands

“Focus@Will has surprised me. It reduces the tug of other tasks and increases your desire to get the task done in a set time. Surprising for something that sounds like a broken chainsaw.” — Andrea, Australia

“Rain Rain is my go-to app for sleep noise. You can mix multiple noises and many are free. I like mixing ‘leaves in the wind,’ ‘brown noise,’ and ‘crackling fire.’ I also watch ASMR and restoration videos on YouTube to help me wind down before bed. I know screens aren’t great before bed, but it works for me and helps avoid the inevitable anxiety spiral if my mind is left to its own devices.” — Katelyn, Ontario

ADHD Productivity Hacks: Next Steps

• Download: 6 Ways to Retain Focus (When Your Brain Says ‘No!’)
• Read: Quirky Productivity Hacks for Easily Bored Brains
• Sign Up: GTD @ Work w/ ADHD Webinar

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31 Healthy Habits and Fresh Starts for 2023

Sure, January 1 is a good day for starting fresh. But so is today, and tomorrow, and next Thursday. So instead of focusing all your energy on conjuring a perfectly Happy New Year, how about taking it one day at a time with this Happy New Day calendar for ADHD adults working to forge healthy new habits all the time? Each of the daily activities on this free January calendar is practical, doable, and rewarding. And, together, these healthy new habits and routines add up to something pretty remarkable: change for good.

In this downloadable calendar for January 2023, we’ve selected 31 of our favorite expert and reader-submitted tips for building healthier habits around productivity, relationships, self-care, and time management. Bit by bit, day by day, they can add up to a personal transformation — with some wicked good incentives and body doubles thrown in for good measure.

Remember: “Habits are the building blocks of our lives. How we behave, think, and move through the world all come down to our habits.” — Christine Li, Ph.D.

In a recent ADDitude survey, 61% of readers said they use hardcopy planners, sticky notes, and handwritten lists. The remainder prefer phone alerts and apps that exist across devices and in one virtual space. There’s no right answer, so finding the right system for your ADHD brains often requires trial and error, but the pay-off is big: better performance at work and at home.

Below, learn what ADDitude readers use to stay on track and why.

Paper, Please!

“I don’t usually pay attention to what my alarm is supposed to signal on my cell. I just hurry to turn it off. With paper, I have it where I can see it all the time.” — Lisa, Illinois

“Growing up during the 1980s and as a Gen Xer, I’m used to reaching for pen and paper instead of a phone or tablet.” — Susan, Georgia

“Handwriting is immediate with pencil and paper feeling like supportive friends. Even tech with which I am familiar freaks me out sometimes: all hard surfaces, not part of me, and a time-consuming world that I don’t care about and get lost in.” — An ADDitude reader

[Find Planners Recommended by ADDitude Readers]

“Digital requires me to turn on a device, and down the rabbit hole I go. For some reason, it seems easier to absorb and retain what I write.” — An ADDitude reader

“I’ve been using the Passion Planner for several years now. In my case, the physical act of writing, pencil in hand, helps me create a routine and gives me a sense of accountability. I’ve tried digital planners and calendars and, for some reason, the platform triggers some anxiety. I feel like something is missing from the digital platform.” — Elena

“There is something about writing it and feeling my pen against the paper that helps me be present as I plan. If I try to plan digitally, my brain tends to keep it all in my head… I do use timers and alarms to keep me on schedule, but my best planning, ‘brain dumps‚’ and journaling are done on paper!” — An ADDitude reader

“A paper calendar or an open notebook is always there in front of my eyes. A digital calendar basically ceases to exist for my brain once closed, so it’s not helpful in reminding me what to do. I seldom remember to open it. I also have high impulsivity and low elaboration speed, so I constantly close the push notifications before I read them.” — Daniela, Italy

[Read: I Hate Calendars – Paper, Electronic, All Kinds]

Dedicated to Digital

“My husband and I share Google calendars and have one for each child. If it’s not in the calendar, it doesn’t happen! It allows me to put in addresses for appointments that I can use to navigate with GPS in my car. I can also check the map first thing in the morning to see how long it’ll take me to get there.” — An ADDitude reader

“Anything paper is liable to get lost, crumbled, or destroyed in some way. Most annoyingly, I have to ultimately figure out where it belongs. I do not accept physical papers from my students for the above-mentioned reasons.” — Paper Hater

“Paper is actually better for me, but I started using digital when I had kids. The phone was only one more item I needed to carry with the diaper bag, snack bag, my bag, etc.” — An ADDitude reader

“I would have to keep a paper calendar on me all the time and remember to actually open it. With the phone, I just tell Google Assistant who, what, when, and where, and I am good to go. Google Assistant makes my ADHD and life manageable.” — An ADDitude reader 

“My phone is my second brain: it takes care of the reminders and scheduling that I usually can’t keep track of. The effort to use it as someone who grew up with technology is minimal. Planners get lost; my phone is always close.” — An ADDitude reader in Argentina

“The noise of the reminder draws my attention. I have everything from calendar notifications to little reminders to give attention and express appreciation to my children. It has helped me be more patient with myself and with my kids. I need to see things to remember, and seeing these reminders pop up has helped me tremendously.” — Pam

Better to Have Both

“Paper to scratch off daily tasks and digital for appointment reminders and birthdays.” — An ADDitude reader 

“I’ve always struggled for the ‘best’ way and am constantly looking for a solution I can stick to!” — An ADDitude reader

“I make a lot of notes on my phone because I bring it with me everywhere, but for things around the house, I use a combination of paper and digital. I have a paper calendar on which I write important dates, events, and deadlines, plus a bunch of sticky notes. Timers, alarms, recurring events and appointments, grocery lists, and errands all get noted on my phone.” — An ADDitude reader

Best Planners for ADHD Brains: Next Steps

• Buy: The Time-Management Tools That ADDitude Readers Love
• Download: Better Time Management with Adult ADHD
• Read: 23 Productivity Apps for ADHD Brains
• Read: Staying On Track With Planners

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

New Year’s Resolutions don’t work for ADHD brains. But ADDitude knows what does: proven life hacks developed and tested by other creative, determined individuals with ADHD. Just sign up here, and we’ll guide you through these ADHD-proven strategies. Anyone enrolled in this free, virtual course will receive weekly email newsletters featuring hand-picked ADDitude articles and resources designed to address each of the following topics:

• Week 1 Class: Clutter — How to break down the daunting task of decluttering your house into do-able chunks that won’t overwhelm
• Week 2 Class: Getting Things Done — How to trick your ADHD brain into focusing, prioritizing, and defeating procrastination
• Week 3 Class: Relationships — How to center your focus on the people who matter most to you, and learn to communicate effectively with them
• Week 4 Class: Household Tasks — How to figure out systems for housework, grocery shopping, bill paying, and more onerous requirements of adulting
• Week 5 Class: Time Management — How to help when your child disrespects authority figures, refuses to comply with requests, and argues about everything

NOTE: This resource is for personal use only.

We asked ADDitude readers to share their favorite paper planners, and they delivered, below. Leave your product reviews in the Comments section!

Best Journals & Planners for ADHD Brains

“The Happy Planner is my favorite! It comes in bold, bright colors and designs with a theme that you get to choose. It’s really eye-catching and makes me want to open it. It stands out on my desk so that I remember to use it, too.” — An ADDitude Reader, Texas

“I love the Seeing My Time planner because it turns the abstract idea of time into a tangible, highly visible tool I can interact with. Plus, it comes with a short series of tutorials explaining how to use it.” — Jen

“Planner Pads is hands down the best planner around for ADHD. It naturally brings your focus to what needs to be done in the most organized way possible. Couldn’t function without it.” — Stacey, Ohio

“I use a Bloom planner. It’s loaded with affirmations, self-care tips, and assorted reminders. There are lots of free printables on the website. It’s colorful, and there are stickers!” — Melanie

“The Emergent Task Planner by David ‘Sri’ Seah (and his virtual co-working group) provides the external scaffolding I need to build a successful career despite attention difficulties, including both inattentiveness and hyperfocus that cost me time. I combine this with information from ActivTrak.com to fill in the blanks.” — Courtney

“Rocketbook by Everlast. It’s got an erasable pen and pages you can wipe clean. It encourages me to scan my notes and organize them digitally. It gives me a fighting chance of keeping them organized. I like its versatility; I can scribble down a quick thought and erase it once I’ve dealt with it. Or, I can take longer notes and scan them into Evernote to organize and tag.” — Zoe

“I stumbled upon the Live Rich Planner by the Budget Mom. It has the perfect layout; for any sections I don’t need, I use washi tape to cover the headings (i.e. shopping list) and exchange for something else. It is a bit bulkier, comparatively, but it’s the only planner I have ever tried and stuck with for an entire year. I can fit all my personal and business to-do lists, which I love!” — Sandra, Australia

“After years of searching for the perfect planner, I discovered Levenger. It allows me to customize my own planner. I use the monthly tabs to track my calendar. There’s also room for unlimited notes; you can add as much paper behind each tab as you want. And everything is movable, so I take notes for a month and then file those away when I start a new month. This saved me from constantly losing the notebook I used last and having to carry both a planner and notepad. I love, love, love this product!” — T.C.

“Finally, at almost 40 years old, I have found the best planner for my ADHD. The TREES weekly planner is blank and allows me to populate the date. It saves the perfectionist stress that I’m ‘wasting’ a week if I need to skip it. I can also track goals, habits, a weekly focus, and my to-do list. I use the daily section to track what I’m up to each week. It helps me reduce stress around the uncertainty of what each day is going to bring at work and with the kids. A great balance between structure and flexibility for my ADHD brain!” — An ADDitude Reader

“The Astral Planner has sections for symptom tracking, nutrition, an area for top priorities, AM/PM habit tracking, and an hourly daily spread. I use mine for personal, school, and business planning or projects. My biggest challenge was planners that didn’t have a section for all of these. If it had open, unlabeled spaces or boxes, I felt overwhelmed. It’s the reason bullet journaling never worked for me! The minimalist, non-cursive typography and black-and-white color scheme is easy on my eyes. It isn’t outright feminine, and it’s perfect for anyone interested in a balanced planner for both personal and small business tracking.” — Katelyn

“My favorite paper planner is the Moleskine Classic Daily 12-Month Planner. I like that there is a page for each day and a line for each 30-minute increment from 8AM to 8PM. It helps me visually see the blocks of time when I enter meetings or appointments. I draw a box around those half-hours and can write tasks in between events using the bullet journal method. Seeing it all laid out like that helps me plan my day.” — Emily

“The Pen+Gear planner has saved me. The most important part for me is that it has the week on one side, and a dot grid on the other. I use that space to make lists and note things that happen during the week. I then write them on specific days to give myself a to-do list for that day. It helps me funnel my tasks from general to specific. I can easily see what wasn’t accomplished this week and needs to be moved to the next.” — Kristin

“The Panda Planner‘s vertical weekly layout works well for me when I remember to use it. Even though it’s in Outlook, I rewrite my work schedule to remind me what tasks are due. Sunday afternoon prep time doesn’t prevent the ‘Monday scaries,’ but it does [help]. My journals are like my thoughts: all over the place and random.” — Christine

“I use two pages per day and the calendar tabs quite a bit in the Franklin Planner. I can then have detailed notes on the daily pages. I have to keep in the habit of making time to use it, though. If I get out of habit, I get way out of sync.” — An ADDitude Reader

“Wisdom Supply Company’s large Zero-Waste Weekly Planner is the best, most ADHD-friendly planner I’ve ever used. The day is broken into three areas on weekdays, so there’s plenty of room to organize without having to read past (and get distracted by) something that’s not time-relevant. There’s one lined, blank page on every two-page spread, so you can scribble down and prioritize or dismiss repetitive thoughts. And there are smaller grid calendars for each month and year to plan ahead… The bottom of each page can be torn off so you can find your place easily without having to use (and repeatedly lose) a paperclip or placeholder. The planner is recycled, printed with plant-based inks, and 100% recyclable… which eases my constant concern over the environment. Check out the budget-friendly PDF version, too.” — An ADDitude Reader

Honorable Mention

“I’ve tried lovely, expensive journals before and because I’m a perfectionist, I would barely use them. My writing is so chaotic and messy. I felt I was ruining the journal. I’ve found that the cheapest possible note pad works best for my brain with daily lists and notes. I can make mistakes, chuck out pages, and doodle all over; it doesn’t bother my perfectionist brain!” — Emma, Australia

More Great Planners and Journals for ADHD Brains

• Reader Recommendations: Time-Management Products for ADHD Brains
• Find: More Great Planners for Any Organizational Style
• Get Inspired: 11 Gift Ideas That Adults with ADHD Love
• Find: ADHD Specialists or Clinics Near You

#CommissionsEarned
As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

What if I told you that you could offload all the unbearable tasks your ADHD brain loves to hate — from paying bills and scheduling appointments to ordering groceries — to someone else? Or what if you had someone to nudge you along and help you complete dreaded chores like washing the dishes, folding laundry, and even preparing healthy meals?

That’s what my virtual assistant does for me. I hired her to help me with 12 hours of work every month for $100 — and it’s the best decision I’ve ever made for my ADHD. I couldn’t be more grateful to her.

Benefits of a Virtual Assistant for ADHD

I’ll be the first one to admit that hiring a virtual assistant is a privilege. Not everyone has that kind of money, and I’m fortunate to have a job that allows me to afford a service that was once out of my reach.

Still, I encourage everyone with ADHD to consider hiring one. (Here is the list I used to find a virtual assistant. I eventually hired my assistant via OkayRelax.)

[Get This Free Download: 19 Ways to Meet Deadlines and Get Things Done]

My virtual assistant helps me with practically all aspects of my life, especially with tasks I’ve long struggled with due to debilitating overwhelm and executive dysfunction.

Take the task of feeding myself: I’ve gone hungry on so many occasions because I’ve forgotten to pick up groceries on the way home, or I simply didn’t feel like doing anything that required lots of executive functioning, like shopping. Even if my fridge was stocked, I’d waste money on takeout because cooking was just too much for me.

But my virtual assistant, at my request, keeps me accountable. As I chop vegetables for dinner, she’s on the phone with me, acting as a body double to ensure I finish the task. She does the same as I tackle my other chores — folding clothes, decluttering my home, you name it.

My virtual assistant helps me reach my priorities and goals, but she also takes care of many items on my to-do list herself. (Often, the tasks that take just a few minutes to accomplish are the same ones that are somehow impossible for those of us with ADHD to actualize, even if we understand the consequences of inaction.) She schedules appointments, pays my bills, orders groceries for me to pick up, and even helps me search for online coupons and discounts.

[Read: How to Delegate Your To-Do List]

Nowadays, whenever a new to-do occurs to me, I simply call or text her on the spot so she can add it to her list. I no longer worry about suddenly remembering a to-do in the most inconvenient of times and places only to end up forgetting about it.

She’s also thoughtful and takes initiative to solve problems that I didn’t think were solvable. Recently, I told her that I sometimes prefer doing my work at coffee shops because the clutter and mess in my home can get so overwhelming. The next time she prepared my shopping cart for me, she added a few items to spruce up my home and even sent me a 3-step guide to make my home office aesthetically pleasing. She has saved me tons already – including on coffee!

It’s not fair that we struggle with ADHD. Executive dysfunction makes daily living needlessly difficult for so many of us. But if a virtual assistant is the answer to your problems and improves your quality of life, then is it really a luxury?

9 Tips for Hiring and Making the Most of a Virtual Assistant

1. It’s best to hire someone in your time zone, though you may be able to find virtual assistants in other time zones who can work with your schedule (and provide services at a lower cost).

2. Spend time brainstorming all the items a virtual assistant could help you with before you publish an ISO.

3. Write a short simple job description and post it on platforms like UpWork or Fiverr. Put a FAIR compensation rate. Being cheap about it will just add friction to something that is supposed to remove friction from your life!

4. Focus on what matters. You want a virtual assistant who is reactive, action oriented, flexible, and highly adaptable to take on your tasks. Don’t focus on the superficial.

5. Don’t spend too much time interviewing candidates. Put them on a one- to two-week paid trial instead. Have a few tasks ready ahead of time, like scheduling appointments or organizing cloud files. Be ready to try a few virtual assistants.

6. Don’t overthink logistics. Trust that your virtual assistant will problem-solve and roll with the punches. I use WhatsApp exclusively to communicate with my virtual assistant, and we video call from time to time.

7. There are lots of workarounds if privacy is a concern. If you’re asking yourself…

• “How do they ‘do’ your groceries?”
• “Do they have access to your credit card?”
• “Do I need to give them access to my Amazon account and emails?”

Know that you can still benefit from the help of a virtual assistant without granting them full access to your life. If you don’t want your assistant to add groceries to your virtual cart, you can ask them to send you a link to the items they found so you can add them yourself. You can also use prepaid cards if your assistant is online shopping for you. Privacy.com is a great solution, as you can assign a specific amount and vendor to a card so that it can’t be charged outside those parameters.

8. Be creative. I can hardly think of a task that can’t be delegated to an assistant. Body doubling, meal planning, car maintenance appointments, canceling a subscription, making sure you call your mom at least once a week… a virtual assistant can help make sure all of it happens!

9. Treat your virtual assistant as you would a friend. If you just want someone to obey your orders, you’re better off with AI-based apps. But since you want a human on the other side, accept their flaws and treat them as you would treat your best buddy. Your virtual assistant is a life assistant – be open-minded and vulnerable so they can understand how your ADHD brain works and how to best help you.

Virtual Assistant for ADHD: Next Steps

• Free Download: 18 ADHD-Friendly Ways to Get Things Done
• Read: ADHD Coping Strategies You Haven’t Tried Yet
• Read: Could You Benefit from an ADHD Coach?

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

You are not alone. Social media is designed to addict, entertain, provide immediate feedback, and deliver dopamine hits in response to every tap and click.

The online world’s addictive nature is also why so many people, especially those who struggle with mental health issues, purposely or accidentally get lost in it to avoid uncomfortable feelings like loneliness, anxiety, and boredom. For individuals with ADHD, the lure of the Internet and social media are especially difficult to resist, thanks in large part to traits like impulsivity, hyperfocus, and time blindness.

To avoid wasting time on your phone and/or computer, move with intention – not as a passive observer. Follow the 6 Ls below to help you find balance and become more deliberate with your screen time.

How to Limit Social Media Use: 6 Ways to Break Bad Internet Habits

1. Learn

Before going online or turning to a social media app, define what you want to get from that particular experience. Ask yourself: What do I want to learn? Determine a goal before you engage to avoid impulsive and/or passive scrolling for hours. Consider writing down your specific goal or question before you connect as a visual reminder of your purpose.

[Read: Hooked on Social Media? How to Break the Habit]

2. Later

Similarly, actively think “later” when tempted to fall into the rabbit hole of an unrelated Internet search or social media side quest. If something else tries to draw your attention away from your intended goal, ask yourself: Is this important, or can it wait? Bookmark the page, save the post on Facebook or Instagram, or save the video to your Favorites on TikTok. Then, in a future online session, plan to review that link with the intention of learning that information.

3. Lessen the Lures

Social media apps (and the Internet at large) are designed to attract and retain your attention. To escape their trap, try the following:

• Disable notifications for most apps on your phone and computer.
• Avoid following or subscribing to too many social media accounts and profiles to limit notifications.
• Make sure to enable a pop-up blocker on your desktop computer and phone.
• Keep your browser windows small to cut off distracting visuals (like ads) and links.

4. Limits

Limiting your online/social media use is probably the toughest of the Ls to implement, but it’s the most crucial. (The Internet won’t set limits for you, though there are apps and programs on browsers and devices designed to limit screen time or block access to certain websites.)

• Decide how much time you’ll spend online. (It’s best to set and follow consistent social media/Internet time limits daily.)
• Set a timer every time you go online. Try to set a timer on a device other than the one in use, and physically place the device a distance away. That way, you’ll have to interrupt your Internet use to turn off the alarm. If the idea of a timer doesn’t work for you, try creating a playlist timed to your allotted screen time use. You’ll know your time has come to an end when the music stops.
• Apart from time limits, consider how many platforms and websites you will allow yourself to use during your time online – another way to add intention to your Internet use.

[Read: My ADHD Sabotages My Social Skills Online]

5. Lump

Try to lump all your screen time use into one time of day. Perhaps screen time could be a reward once you’ve wrapped up work or have completed tasks and chores. Or maybe you’ll only allow yourself to scroll through social media while you are exercising on a stationary bike or walking. Either way, avoid scheduling these time blocks first or last in your day, as the light from screens could interfere with your sleep-wake patterns.

6. Leave It

Take a vacation from the Internet by unplugging for at least a full day each month. Fully stepping away from social media and screens can help you recognize other activities in your life that are beneficial and rejuvenating. Make sure to reconnect with others and with yourself when you disconnect from the Internet.

Doom Scrolling and Wasting Time on Social Media: Next Steps

• Free Download: Keep Track of Your Time
• Read: Compare and Despair on Social Media
• Read: Can’t Stop Clicking? Here’s How to Beat “Infomania”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

There are the million recipes for the mini blender I was sure would save my sanity. And you can wash, rinse, and repeat for the pressure cooker and, more recently, the air fryer.

Some interests come and go in an identifiable pattern, like summer gardens, Halloween costumes, and birthday parties. Some are more fleeting, like the time I figured I could use the collection of empty toilet paper rolls in my bathroom to make…something. Or the fancy cocktails and s’mores collections that reside next to the healthy-eating board.

A problem for a lot of us with ADHD is the cost involved in our short-lived obsessions. (Just one of many examples of the “ADHD tax” at work.) The two kayaks I bought last summer — and proceeded to use exactly once — come to mind. The act of spending money can be as big a dopamine rush as the items we order. My solution to avoid buyer’s remorse and shame while in pursuit of my obsessions? Upcycling.

Why Upcycling Is a Must for My ADHD Obsessive Interests

Upcycling and reusing still allow me to follow my creative spark, but with less waste and less of a dent in my wallet. (I don’t have to rely as much on virtual shopping carts and same-day delivery for dopamine hits.) Thrift and scrap-reuse stores are playgrounds for my brain, which treats the array of second-hand items like puzzles. Sometimes I start with an item that is begging to become something else. Can I turn those old ceiling fans into giant flowers for house décor? Other times, I start out with an idea and hunt down the pieces to complete it.

[Read: “My Brief-But-Intense Obsession with Pressure Washing”]

Upcycling allows me to keep alive ⁠— albeit in a cannibalized form ⁠— previous projects that I’ve long abandoned. My most recent project began when I forgot to cover the kiddie pool one night and awoke to tiny, gooey clumps of eggs floating in it.

First, I went down an Internet rabbit hole trying to figure out what sort of animal laid them. By the time I figured out that it was some sort of frog, I was emotionally and intellectually invested.

I eyed a large heavy-duty plastic container in my garden. It started its life with me as a worm bin and then became a rain barrel after I killed said worms by accidental neglect. But the rain barrel idea, too, was a flop, and the worm-bin-rain-barrel-plastic-container sat unused since then as an icon of my failures.

But here was another chance. I poured water into the container and placed the frog eggs there. Next came a deep dive into the world of container ponds. Soon, I was collecting extra pond plants and more tadpoles from neighbors. I became obsessed with beautifying my garden, and perused thrift and scrap stores for ideas.

[Read: “My Earliest Memory of ADHD Hyperfixation Is…”]

When this interest inevitably fades, I won’t be left with the shame I tend to feel every time I glance at the ghosts of more expensive projects. Instead, I will simply empty the pond and let it sit as a tribute to pure potential as it waits for its next life — alongside the rest of the project detritus in my basement.

Upcycling and ADHD Obsessive Interests: Next Steps

• Free Download: Secrets of the ADHD Brain
• Read: Are You All or Nothing? Hot or Cold? Obsessed or Repelled? How to Find Better Balance
• Read: Hyperfocus — the ADHD Phenomenon of Intense Fixation

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.