23 practical hacks for ADHD minds : a survival guide you’ll let half read on a tab

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ADHD isn’t just a label; it’s a way of living — a whirlwind mix of creativity, energy, and, let’s be real, some maddening chaos. If you’ve got ADHD, you already know the struggle: forgetting appointments, starting a million projects, or hyper-focusing on the least important task. Sound familiar? Don’t worry. These 23 hacks are here to help you navigate life with a bit more ease and a lot more fun.

1. Chunk it down

Overwhelmed by big tasks? Break them into bite-sized chunks. Cleaning your room isn’t one job; it’s ten mini-tasks (fold laundry, clear desk, etc.). Write them down and check them off — that dopamine hit from checking boxes is real.

2. Timers are your best friend

Set a timer for 5, 10, or 25 minutes (hello, Pomodoro technique). Knowing there’s a clear endpoint can make daunting tasks feel doable. Plus, it’s oddly satisfying when the buzzer goes off, isn’t it?

3. The two-minute rule

If something takes less than two minutes, do it immediately. Send that text. Pay that bill. Hang up your coat. Little wins prevent future chaos.

4. Sticky notes everywhere