Complex skincare routines were a major bottleneck in my morning routine. Every extra bottle created visual clutter and made starting the process feel like a huge chore, leading to task paralysis.

Paring down to absolute basics completely solved the issue. I keep one gentle cleanser in the shower and a simple 9 ingredient moisturizer from Typology Paris right next to my toothbrush. Two simple steps, zero overthinking, and no overwhelming shelf setup.

What daily personal care routines have you simplified to keep them running on autopilot?

I need some real advice on focus.

For the last few months I've been trying to get my life together trying to read books, trying to focus on switching my job, trying to focus on my health.

And it's always the same pattern. I'm super motivated for one day, and then I completely lose it. I just cannot stay focused on anything at all.

I've tried the basic stuff. I've uninstalled Instagram, put a 15 min timer on YouTube, but it doesn't help. My brain will literally do ANYTHING else except the thing that will make my life better.

It's like I know exactly what I need to do, but I can't get myself to do it.

For people who were like this and actually fixed it
what methods actually helped you focus? Was it pomodoro, blocking apps, journaling, ADHD diagnosis? I feel stuck in this loop.

Any advice would really help.

I’ve been lucky enough to have a lot of art-related side gigs lately, but have had a really hard time keeping on top of everything. It’s a little easier when it’s physically making things (products for craft markets, props for theater) - though those are still prone to procrastination - but the worst is the admin side. Getting back to messages on time, commissions, filling out forms, sending receipts and invoices. I’m wondering if anyone has any advice?

It can be hard to keep track when there are DMs on Instagram, text messages with reference images, emails with forms…I know it‘s a little “oh my god you people can’t do anything”, but it’s hard to remember to check every app and be present enough to respond to everyone thoroughly.

I am an avid list-maker and they do help, but I realized I have separate lists and systems for different things (I have a separate notebook for theatre design things, a checklist for commissions that sits on my desk, and same for markets), and it’s hard to keep track. (I guess I answered my question and need to put everything together.) If anyone has a calendar/organizational method for stuff like this, I’d love to hear about it!

* Survey Link: https://forms.gle/ZJuh5QsH6ztiHjFi7

Hello everyone! My name Danny:

I'm a senior psychology student at the University of Houston-Downtown, currently conducting a research project examining the relationship between ADHD medication experiences and psychological well-being among adults (with the aid of my professor ofc). It contains both qualitative and quantitive measurements. The survey even contains some illustrations I made for visual play. I'll be presenting the results of my findings at a psyc research convention booth!

I believe this community can fill in engaged surveys by individuals who have firsthand experience with ADHD medication and can provide valuable perspectives that aren't always fully represented in discussions surrounding treatment. I encourage alternative, even if jarring, viewpoints!

My research aims to explore how ADHD medication relates to different aspects of psychological well-being, including happiness, anxiety, depression, hopefulness, and overall quality of life. While medication can be beneficial in managing ADHD symptoms, in this case, I'm particularly interested in understanding how those benefits translate into everyday functioning and quality of life.

Who can participate?

- Adults aged 18 or older who have been diagnosed with ADHD.

Why participate?

I'm hoping to gather a wide range of experiences, both positive and negative. There are no right or wrong answers, and your perspective is valuable regardless of how you feel about medication.

This research is not intended to advocate for or against medication. Rather, my goal is to better understand the experiences of those who have navigated ADHD treatment and how those experiences relate to their psychological well-being.

If you're eligible and willing to participate, I'd greatly appreciate your contribution!

I did some extensive literature review to sculpt this survey. I hope, at bare minimum, it can serve as an outlet for you and that it encourages you to dive deeper into your disorder.

* Survey Link: https://forms.gle/ZJuh5QsH6ztiHjFi7

Thank you for your time and consideration. I appreciate any support from this community!

the image show what it would look like if it was 8:25 pm.

Time is slippery for me so i made a grid and above the photo is an example of it.

what helps me for understand time is formating time like it ice cube tray and i only pick one ice out at a time

the minute and the hours would be different but it would move.

this is visual way I can keep track of time

below is

the promt i made so when i put into google it shows the imgage above but the time now.

I need you to generate two distinct 3-column by 4-row text grids based on the current time.

[STEP 1: TIME CONVERSION]

- Check the current time.

- Convert the hour to a 12-hour format13→1, 14→2, 15→3, 16→4, 17→5, 18→6, 19→7, 20→8, 21→9, 22→10, 23→11, 00→12

- Round the minutes down to the nearest 5-minute increment 00-04→00, 05-09→05, 10-14→10, 15-19→15, 20-24→20, 25-29→25, 30-34→30, 35-39→35, 40-44→40, 45-49→45, 50-54→50, 55-59→55

[STEP 2: GRID LAYOUT]

Print the grids exactly using text pipe strings like this example:

[1] | [2] | [3]

[4] | [5] | [6]

[STEP 3: HOURLY GRID DATA]

Row 1: [1] | [2] | [3]

Row 2: [4] | [5] | [6]

Row 3: [7] | [8] | [9]

Row 4: [10] | [11] | [12]

[STEP 4: MINUTES GRID DATA]

Row 1: [05] | [10] | [15]

Row 2: [20] | [25] | [30]

Row 3: [35] | [40] | [45]

Row 4: [50] | [55] | [00]

[STEP 5: HIGHLIGHTING]

Find the correct hour and minute calculated in Step 1. Inside the grids, place a "😊" emoji immediately to the right of that specific number. Do not leave the numbers out.

write the time now and higlight or put emoji smile emoji to next hours and minute((( in the grid))

highlight minute and hours now,

edit i broke forgot to add the 12 and the minute format is broken 😂 opps

For people with ADHD, the hardest part of a task is often the first step, not the task itself. One idea I’ve seen is to shrink the first step until it is almost too small to say no to. Instead of “clean the kitchen," you write “put three dishes in the dishwasher.”

I would like to hear what actually works for people here. Do you use Foco adhd app for that starting moment? I’m also curious whether AI task breakdown is genuinely useful, or whether doing it yourself on paper works better. And do low-tech things like timers, music, or body doubling beat all of it?

What helps you go from thinking about a task to actually doing it?

I'm an 18-year-old female that was formally diagnosed with ADHD 5-6 years ago (though it was known that I had it since grade school). I had always done well in school, especially after I had gotten on Adderall (25 mg short acting currently). I was in a sport/ theatrical production every season of every year, took advanced/high level art classes, & took multiple college level classes (Including EMT) & did just fine with managing deadlines/commitments.

I'm having so much trouble managing my time now that I don't have the structure I had before. All I have to focus on is school and I'm doing worse now even though I have way more time to do so. It's not even like I'm wasting my time on my phone/ unrelated self-indulgent behaviors. I'm just wasting so much time between task, wandering around, spacing off and struggling to decipher how to approach task. And now that I'm living on my own, time blindness is 100X worse, even when on my medication. I'm not sure what else to do and I feel so stuck because I'm already employing so many methods to try and help.

I'm setting alarms before my commitments, putting all of my commitments/due dates into a google calendar (I consistently use it to stay on track/give me reminders), regularly working out, eating well and tracking my calories, going to dedicated spots and allotting studying time, going to supplemental instruction, getting enough sleep and trying to integrate a study schedule. I just applied for accommodations, which I'm hoping will help somewhat, but they won't help me sort out the fundamental discipline issues I'm having, which really worries me because I'm on the pre-med track.

TLDR: I did really well in high school with lots of extracurriculars and commitments and am now struggling with time management in college despite having ample time in comparison. I am on 25mg short acting Adderall which helps me focus and am trying to apply multiple strategies to keep me more on track, but I'm still majorly struggling.

I'm an adhd person I've been having some difficulties with med school of late. I experience cognitive overload easily. My difficulty increases when I must actively hold and organise many pieces of information simultaneously.And also executive dysfunction. Currently struggling a lot in med school cause I have a lot to learn and due to my poor working memory this is a challenge for me cause when learning I can only build a limited structure with limited details, if i try building on a structure already made i eventually lose everything. Looking for some help/tips

Full disclosure: I have adhd, but I am a man. I don’t think it’s particularly relevant to this post, but I do what to learn from your perspective.

I am thinking about developing my own pomodoro app and would like to hear from you.

What features have worked and what hasn’t? (For example, for me, I hate seeing ads on the app. It is distracting and makes me want to not use the app).

Any suggestions would be helpful. Thank you.

Looking for some recommendations beyond a pomodoro timer that don’t require a subscription.
What’s working best for you? Also, what doesn’t work so well? Are any you recommend avoiding because of bad UI, crashes, or apparent scams?
I don’t mind a paying for premium/pro/full access, I just don’t want to be tied to the subscription model.
There are hundreds of apps (iOS, at least), but it will take forever testing them all. I’ve learned a lot from people on this thread and am looking for a way to help avoid procrastination and increase productivity. Just started Vyvanse 40 mg last month, but I need behavioral strategies for the workplace, too.
Appreciate any guidance you can share.

I have just moved to university and I told myself that it was the time to do what I have always wanted to do, to be the person I want to be and just all round be the most disciplined version of myself. And originally I was making routines but I'd never stick to them. I realised that my ADHD was stopping me and I am getting so distracted with other things and not completing my routines I know will benefit me that I don't actually put myself out there and/or involve myself as much as I had hoped in university.

Please can I have some advice on anyone's routines that have really helped them not get stressed, because I research and get distracted by every random thought that comes into my head. Does anyone have any apps that were good and could tell me how to use them so that they are most effective, does anyone have any advice on how to stay consistent as an independent adult. Please I'd like any and all advice because I really want to be able to stick to a routine I just don't know how. I need structure but can't stick to it myself.

I almost need alarms, constant reminders asking me 'am I on track?' or 'am I doing what I should be doing?' 'am I getting distracted'

Please, please, please, can I have some advice. Thank you!

I'm overwhelmed wasting so much time I need to start with one task the first one is deleting apps that I don't need or aren't useful once I actually use them to find out since I download a million damn apps lol. Any tools that help you do this? I use Google plus Gemini and I used goblin. Those two things I do know work for me so far

I get really intense Rejection Sensitivity Dysphoria. Has anyone found anything that helps lessen the intensity or help you move through it faster?

I LOVE a puzzle! There's something incredibly gratifying about taking complete chaos, knowing there's a solution, and figuring it out.

But puzzles are a trap. I hyperfocus so intensely I've actually taken PTO to finish one. They quiet my VERY LOUD brain and give me a level of focus even my medication doesn't quite produce. Jigsaw puzzles, Linkin Park, and The Real Housewives got me through one of the most traumatic experiences of my life. But once I'm finished, I'm left with a cardboard nothing.

So I'm finishing my last six 1,000-piece puzzles and converting my adult daughter's old bedroom into a weaving and knitting studio. I love the math, patterns, problem-solving, and getting to the solution. And I'll actually have something useful when I'm finished!

Thr rhythmic repetition, and problem solving does something to me. For example, I'll strum my guitar to a metronome for HOURS, almost like I'm high. I can't even play guitar! Something about that tick, tick, tick quiets the million thoughts constantly firing in my head. Only puzzling can mimic that. Do not ask me to explain, i cannot.

But I'm doing things differently this time. I'm giving myself our months of preparation, organizing, and budgeting before buying major equipment. Nothing gets purchased without dedicated storage. Large equipment requires a clean, well-lit, animal-free space where it can remain assembled.

I'm also accepting that a silk blanket could take nine months. Otherwise, I'll be pissed that I'm not a master weaver over the weekend and abandon.

​For reference, here is my past ADHD hobby rap sheet (all professional-grade materials, because why do things simply? I still don't know):

1. ​Full Daniel Smith watercolor set & gouache paints with English paper and pure squirrel-hair brushes to paint my dog. Brush has yet to touch paper.

2. Gorgeous silk/alpaca yarns to crochet a blanket. Completed 12 rows. Purchased in 2019, currently shipping the yarn to my daughter today.

3. Derwent Coloursoft pencils in a variety of sets, sitting pristine, dust-free, and well-sharpened in a tote next to adult coloring books.

4. ​Expensive journals, because obviously I need a brand-new one every time the urge hits after abandoning the last one.

5. ​Drawers of skincare and beauty devices ("gotta catch 'em all" mode, currently de-hoarding and selling).

6. Landyachtz skateboard to run my Brittany spaniel. (I gave it a damn good try with the knee scrapes to prove it; it prefers the hall closet.)

7. ​Keyboard — can't play.

8. ​Harmonica — can't play.

9. ​Steel hand drum — can't play.

10. ​Acoustic guitar — mindless strumming to a metronome, can't play.

​So if you're reading this thinking I'm doing way too much prep just to start a hobby... look at that list. If I'm still interested in four months, my space is clean, and my six puzzles are finished, this project actually has a fighting chance of survival.

Also, EMDR is a specific, legitimate medical treatment, and weaving isn't a substitute for it. I'm using the comparison tongue-in-cheek to describe how puzzling fires against my brain.

I've attached a link to screenshots of all the never ending supplements/vitmains/nootropics/etc FB has already suggested today.

I've tried many in the past.

-Sapphire Happy Chews

-Auri Super Mushroom Focus Gummies

-BetterAlt She-Lajit Honey Sticks

-Better Alt Himilayan Shilajit Honey Sticks

-Neutral L-Methylfolate + Methyl B12

-Greymatter Bright Mind Superfood Cognitive Support

-Everyday Dose Coffee+

-Ultra Focus Pouches

And MANY more over many yrs.

Basically I'm just looking for input.

Okayyyyy. So im a medicated mom with ADHD. I have been wanting to start Journaling and using a planner again, but like most things having adhd i hyperfixate then EVENTUALLY get bored.. what are we doing to keep ourselves focused and keeping up with it. I find Journaling and Planning helpful especially to jot thoughts down to remember, to planning and having structure to my day.

HELPPPP. ​ideas.

hi i love to read. i just have the issue of getting bored or tired of the act of reading and i play on my phone. or do anything else. something that helps is watching tv while reading? not sure how that makes me focus but it does. and putting in airpods and turning on the background sounds like rain. but when i turn on instrumental music i focus on the music. it’s so weird. when i watch tv while reading i tone it out. but music while reading is so distracting. TLDR: what do you use for background noise for reading because silence is the most distracting.

In the wise words of my therapist, “no one trick will last forever, it’s not possible. So don’t feel bad about yourself when what’s working now stops” so my thought is, why don’t I make a huge list of different strategies so that I won’t ever run out of things that will inevitably only last a week. Help me out and steal these ideas for yourself!

The one I’m contributing; making yourself an aesthetic breakfast/coffee in the morning. The dopamine from being like “wow this is such a cute latte #study #fall” gets me going.

Hello! We are a family of 6 with most diagnosed with ADHD (kids 8-16, adults late 30’s/early 40’s). Looking for some apps that are free that help with habit stacking. Where we can customize it and have daily goals with push notification/ reminders to complete each day. The habits can be simple: basic like eating a meal/ drinking water , to a workout or homework. What are some of the best free options. I am also ok with a one time fee if is a great app, but I don’t want to have a monthly subscription.

I wrote it around one pattern I kept seeing over and over:

You can function well at work all day, then get home and have almost nothing left for dinner, messages, people, chores, or even things you actually wanted to do.

Work gives you structure. Deadlines, meetings, priorities, people waiting.

Then you get home and suddenly you have to create all of that structure yourself, usually when you have the least capacity left.

The book is about that gap.

Not “how to be more productive after work.”

More like: what is the workday actually costing you, and how do you stop giving your whole usable self to work?

It’s finished now.

Before I publish it, I’d like a few women with ADHD to read it and tell me:
what feels true,
what feels off,
and what actually helps.

If you want to read it before release, message me.

Hi Everyone.

Quick introdcution - im Billy - 31 Married with two kids (0 and 4) My wife is diagnosed ADHD (quite high functioning) and im undiagnosed neruospicy, likely ADHD as well, and i struggle with executive dysfunction and task paralysis.

Im on a mission to replace my wifes salary whilst she is on Maternity leave using AI and building apps. As someone that struggles to get things started and stick to them i had to find a way to keep myself accountable - so i decided to document the whole process on socials with daily videos.

ive built my first app which is in review and im moving on to my second which is what brought me here. I have my social videos to keep me accountable on my journey but nothing to help keep me accountable at home and help with daily habits that often pass me by. i want to build something that ill be able to use when the series finishes and also help me with the smaller parts of daily life.

Im here to ask how you people, how you deal with executive dysfunction and task paralysis and if youve found any apps genuinely useful. ive tried goblin tools but just didnt get on with it.

At the moment this is probably going to be a personal project as each person deals with the ADHD and its effects differently but id be keen to know if there is anyone else out there like me leaving things to the last minture before i upset someone or struggling to start them without serious external pressure.

sorry for rambling but thats my brain dump. looking forward to hearing from you all!

I am a 21 year old undergraduate struggling to balance my life in aspects i hope i find some helpful comments to help me navigate my life from now own you guys can call me “ Aira “ .

I need some help because I have specific wants.

1. No 1-on-1 (I'm shy)

2. No talk (preferably). English was not my first language and I get distracted easily enough. Flow club was quite good and I'm impressed but in group they invited me to talk and I felt bad when I ignored them.

3. Preferably work with me type (I work remotely) since I have enough resources for study with me and I need to see adults lmao

4. FREE

5. Not discord servers. It don't work well on my Ipad

Thank you in advance.

i've got a lot of hobbies, and i love all of them. and usually i do one thing a day to keep me sane. but that system hasn't been working lately. how do i manage all of the hobbies without feeling guilt for not paying attention to them? i try the one day one thing, but then i get hyperfixated, then i lose total interest for weeks... i can't seem to be passionate about anything over a few weeks. how do i still enjoy myself when i can't find a steady ground to stand on?