ADHD Hacks

This is a list of ADHD hacks from Claude.

Task Switching Accept your multi-tab brain. Use hyperfocus when it hits, switch tasks when it fades. Work with your natural rhythm.
Body Doubling Do tasks alongside others (in person/virtual). Silent company counts. Makes boring work bearable.
Grounding Technique 5-4-3-2-1 method: Notice 5 sights, 4 touches, 3 sounds, 2 smells, 1 taste. Breaks paralysis.
Visual Organization Color code everything. Green for start, red for urgent, blue for active. Make your space speak to you.
Time Management Set 15-minute warning alarms for all activities. Builds time awareness, prevents rushing.
Containment System One catch-all basket per room. Quick daily sort. Prevents scattered items.
Task Gamification Turn mundane tasks into quests with points and rewards. Makes routine work engaging.
Capture System Keep notepads everywhere. Write things down immediately. Don’t trust memory alone.
Task Breakdown “Swiss cheese” big projects - make small, random progress. Any progress counts.
Quick-Action Rule If it takes under 2 minutes, do it immediately. Prevents task buildup.
Evening Prep Layout tomorrow’s essentials. Reduces morning decision fatigue.
Sound Anchoring Background noise matching task type. Music for focus, podcasts for chores.
Location Bundling Link activities to specific spots. Reading chair, work desk, planning couch.
Energy Mapping Track when you’re sharp vs foggy. Schedule tasks to match energy levels.
The “Done Done” Rule Complete tasks fully - including cleanup and put-away. Prevents half-finished piles.
Reward Stacking Link must-do tasks with want-to-do activities. Taxes then video games.
Decision Reduction Limit daily choices. Same breakfast, consistent routines, simple wardrobe.
Friction Breaking Remove task barriers. Gym clothes by bed, veggies pre-cut, supplies within reach.
Window Method Set 20-minute timers. One focused burst, then quick break. Prevents burnout.
Success Files Document wins and progress. Review when stuck. Builds momentum and confidence.
Accountability Partner Regular check-ins with trusted friend who understands ADHD. Share goals, celebrate wins.
Phone Location Tags Put phone reminders based on location. Store list opens at store, gym plan at gym.
Memory Palace Associate items with specific visuals. Keys always “see” front door dancing.
Waiting Period Rule 24-hour pause on non-essential purchases. Reduces impulse spending.
Top 3 Focus Pick three vital tasks daily. Everything else is bonus. Prevents overwhelm.
Environment Reset Quick 10-minute tidy when switching tasks. Fresh space = fresh focus.
Digital Zoning Specific apps for specific tasks. Work email stays on laptop, not phone.
Buffer Scheduling Add 15 minutes between commitments. Reality rarely matches perfect timing.
Task Bundling Pair dreaded tasks with pleasant ones. Bills while having coffee.
Victory Log Track completed tasks, not just to-dos. Builds confidence, shows progress.
White Noise Layers Layer different sounds for focus. Rain + cafe chatter + instrumental. Creates focus cocoon.
The “Just Start” Rule Commit to only 3 minutes of any task. Brain usually wants to finish once begun.
Physical Reminders Rubber band on wrist, sticky note on mirror. Visual cues trigger memory.
Transition Rituals Small actions between tasks. Hand cream after email. Tea before writing.
Micro-Progress Break tasks into 1% steps. Making bed = corners first, then pillows.
Context Switching Cost Allow 5-minute buffer when changing tasks. Brain needs reboot time.
Appetite Anchoring Eat at set times. Prevents hyperfocus hunger skip and energy crashes.
Movement Breaks Quick stretches every hour. Body motion resets mental focus.
The “One Wall” System All important info visible on single wall. Calendar, goals, deadlines together.
Digital Doubles Backup everything important. Two alarms, cloud + local files, spare supplies.
Task Batching Group similar activities. All calls together, all emails together. Reduces context shifts.
Emotional Labeling Name your resistance. “This feels big” becomes manageable “This is new to me.”
External Memory Use phone camera constantly. Document where you parked, items to buy, ideas.
Energy Account Track daily energy like money. Budget focus hours, plan recovery time.
The “Touch Once” Rule Handle mail/dishes/clothes immediately. Prevents “I’ll deal with it later” piles.
Doorway Pause Stop at thresholds. Quick mental checklist: phone, keys, purpose.
Monotasking Zones One activity per space. No phone in reading nook, no work in bed.
Habit Stacking Link new habits to existing ones. Vitamins after coffee, stretches after shower.
The “First Then” Method Hard task first, reward follows. Taxes then takeout, cleaning then gaming.
Progress Metrics Track improvement, not perfection. “Better than yesterday” beats “perfect today.”