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Save, organize and present content from across the web.

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Department for Science, Innovation and Technology

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Free AI training for all, as government and industry programme expands to provide 10 million workers with key AI skills by 2030

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Every adult in the UK is eligible to take free, newly benchmarked courses to gain practical AI skills for work – as the joint government and industry programme sees a major expansion to upskill 10 million workers.

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Course overview

Ensure your knowledge of ADHD is up to date by exploring the latest research.

What is attention deficit hyperactivity disorder (ADHD)? What are the symptoms of ADHD? How is ADHD diagnosed? Get answers with this course that features fundamental information about ADHD, as well as the latest ADHD research.

Through the course you will learn about ADHD as a developmental disorder, considering controversies related to the condition. You will learn about the diagnosis and best practice treatment of ADHD as you build your empathy towards people with ADHD. You will also learn practical strategies to help the educational and personal development of people with ADHD.

What does this course cover?

What ADHD is, and the controversies raised by the concept of ADHD

Latest neuroscientific and psychiatric research based on the mechanisms, symptoms and impairments of ADHD

ADHD as a developmental disorder throughout the lifespan: genes, environments (protective and risk factors)

Latest neuroscientific and psychiatric research based on the various means of screening and assessing for child ADHD

Latest neuroscientific and psychiatric research based on the mechanisms, diagnosis and treatment of adult ADHD

Understanding best practice in treatment for ADHD Mechanisms and efficacy of psychosocial treatments, pharmacological treatments supporting positive outcomes for those with ADHD and their families

What will I achieve?

Discuss the prevalence and impact of ADHD in children, adolescents and adults.

Discuss ADHD as a disorder and how it differs from normal behaviour.

Be able to critically assess key factors in the conceptualisation and understanding of the disorder.

Discuss the core challenges faced by those with ADHD, their families and relevant professionals.

Discuss wider issues related to ADHD, such as labelling and stigma from multiple perspectives.

Demonstrate an empathic understanding of the experiences of people living with ADHD.

Describe core principles, tools and techniques used in the screening and diagnosis of ADHD, and the factors that may impact on the accuracy of a diagnosis.

Explain how ADHD is distinguished from, and relates to, other common neurodevelopmental, behavioural and mental health problems.

Reflect upon and discuss current evidence for the genetic and environmental vulnerability for ADHD, and associated neurological mechanisms for ADHD.

Critically discuss the current evidence base for both pharmaceutical and non-pharmaceutical interventions for ADHD.

Evaluate the rationale, mechanism, and limitations of the primary medical and psychosocial treatments for ADHD.

Evaluate practical strategies to support the educational and personal development of those living with ADHD.

Be able to identify resources and relevant support services for those living with ADHD.

Evaluate the biological and environmental risk factors for ADHD.

Who will I learn with?

Who is this for?

This course is for people with ADHD and anyone working with children and adults with ADHD. This includes parents and close family members, teachers, and educational (learning disability) assessors in schools and higher education and occupational therapists.

What is the teaching schedule?

This course runs multiple times each year. Every run of a course has a set start date but you can join it and work through it after it starts. Please click the Apply button to find out when the next run will start.

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Understanding ADHD: Current Research and Practice

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Ensure your knowledge of ADHD is up to date by exploring the latest research. What is attention deficit hyperactivity disorder (ADHD)? What are the symptoms of ADHD? How is ADHD diagnosed? Get answers with this course that features fundamental information about ADHD, as well as the latest ADHD research.

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Understanding Autism - Free Online Autistic Course - FutureLearn

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Enrol to this free CPD-certified autistic course from the University of Kent to understand more about autistic people from autistic perspectives.

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Free Mental Health First Aid Course - Free Courses in England

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Our free mental health first aid course helps you understand, Identify and respond to signs of mental illnesses.

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brought to you by The Centre for Healing.

Many human beings and even therapists still consider trauma to be a taboo subject. Most people still believe trauma to be something only suffered by those who have experienced war, sexual abuse and other catastrophic events.

Trauma has to be one of the most misunderstood forms of human suffering and underlies many mental health issues such as depression, anxiety and addiction.

For a long time coaches, therapists, psychologists and other mental health practitioners have been attempting to resolve trauma using the cognitive mind, but recent studies have shown that the effects of trauma are stored within the body. Meaning trauma is not only a psychological issue, it is an issue that affects the whole system.

Trauma is not a disorder, it is an adaptation.

Our nervous system adapts to feeling unsafe, it adapts to traumatic circumstances until we are left with a baseline and undercurrent of impending doom and a deficient sense of self.

We have to redefine trauma, and we have to deepen our understanding of it if we are going to work with it in an effective way. It is the driver behind so much of our dysfunction as human beings, yet we are unaware of how deeply it runs within us as a collective.

The purpose of this training is to bring about a deeper understanding of trauma and how it shapes all areas of our lives. Once we understand something and approach it with the correct perspective we can begin to make positive changes and heal something that is causing so much damage to our individual psyche, our collective psyche, our society as a whole and also our planet.

Whether you're a coach or therapist already, work in mental health or healthcare in general, an organisation wanting your staff to be Trauma Informed, or on a personal journey of learning about this important topic, this is the training for you!

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If you are interested in becoming certified as trauma-informed as a coach, healer, therapist or practitioner then this training is for you. Self-paced, online with 20 CPD's available.

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The course can help you to take greater control of your actions, so that day-to-day life becomes less distressing and more enjoyable. You will learn practical and effective ways of dealing with thoughts and feelings that may be causing distress.

The course has been developed for you by Dr Neil Frude and will help you find out what is really important to you and give you the skills to be able to live your life with more confidence and a greater sense of purpose.

Start the course by clicking on the ACT 1 video below. There are four videos each lasting around 40 minutes. You can pause at any time and come back to them if you need to take a break. We recommend having a few days between each video so that you can practice the learning. For each of the videos there is a guide you can download, print or take notes on, and also some audio exercises that you can listen to.

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This free course is designed to help you improve your mental health. Feeling worried or anxious can have a big impact on your health and for some people life can be particularly difficult.

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Dialectical Behavior Therapy: DBT Skills, Worksheets, Videos

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Want to learn DBT? Take control of your thoughts, emotions, and relationships. Watch the free exercises, complete the worksheets, and see the change.

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Many of us have struggled with difficult events or relationships throughout our lives. Your childhood may have been very difficult, or more recent problems have had a great deal of impact on you. These experiences can often leave us feeling self critical or shameful about ourselves. Maybe we feel that we ought to recover in a certain way; or find it hard to get past certain hurtful emotions. Sometimes, although we understand in our head that we ought to get past a problem, we find it impossible in our heart to do so.

Understanding Me is not therapy but is an information sharing presentation drawing on the theory that underpins Compassionate Mind Training. The fact is this; we are all human and we all find ourselves here in this world, with a brain and emotions that we have to figure out. Working out how and why our brains work the way they do is a tough task, understanding emotions can be even harder. Much of life's suffering involves working our way through difficult situations, and we are not to blame for the ways our brains react to significant life events - we were not involved with the development of our brains nor the evolution of our emotions.

If you would like to gain a greater understanding of the brain and the functions of emotions, and have found yourself suffering from self critical thoughts or strong difficult emotions, there is now an opportunity to do this, and to develop compassion for yourself and others in the process.

There is evidence that suggests people who are more self critical and experience strong feelings of shame can struggle more than others, with common mental health difficulties. The Understanding Me course aims to help people who experience these difficulties.

Understanding Me is based on the principles of Compassionate Mind Training, which itself stems from the psychological approach of Compassion Focused Therapy. There is good evidence to suggest that this approach can help us develop a greater sense of compassion for ourselves and others.

In the future we will run Understanding Me in community venues, but due to the COVID-19 crisis we have decided to launch it online. We will also upload handouts with every session so you can practice skills and activities in-between. Come back fortnightly to find the next session when it uploads. There's a good chance this course may be helpful for you, so why not give it a try?

Understanding Me is a Compassionate Mind Training inspired course for people with mild to moderate common mental health difficulties. It is not therapy and doesn't sit on the clinical pathway for any particular diagnosis. Attendees are not offered follow-up and the facilitators do not assess or manage risk.

Click on the text below for each session of course:

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Many of us have struggled with difficult events or relationships throughout our lives. Your childhood may have been very difficult, or more recent problems have had a great deal of impact on you. These experiences can often leave us feeling self critical or shameful about ourselves.

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Dialectical Behavior Therapy (DBT) Tools

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Emotions are helpful and important. They communicate information to us about our environment and our experience. Goals of Emotional Regulation include: naming and understanding our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering.

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Emotional Regulation Skills - Dialectical Behavior Therapy (DBT) Tools

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Learn more about Dialectical Behavior Therapy tools.

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The STOPP Technique is described as CBT in a nut shell and is an excellent personal / emotional tool for when things become difficult, and take back control of your emotions within stressful situations.

If you are new to STOPP you can see a full write up by clicking the link under the graphic to the left. If you have covered the use of the STOPP technique within an ANJ Counselling Session please read further for a prompt.

Just pause for a moment

TAKE A BREATH

Notice your breathing as you breath in and out - use 7/11 breathing technique

OBSERVE

What thoughts are going through your mind right now?

Where is your focus of attention?

What are you reacting to?

What sensations do you notice in your body?

PULL BACK - PUT IN SOME PERSPECTIVE

What's the bigger picture?

Take the helicopter view.

What is another way of looking at this situation?

What advice would I give a friend?

What would a trusted friend say to me right now?

Is this thought a fact or opinion?

What is a more reasonable explanation?

How important is this? How important will it be in 6 months time?

It will pass.

PRACTISE WHAT WORKS - PROCEED

What is the best thing to do right now?

Best for me, for others, for the situation?

What can I do that fits with my values?

Do what will be effective and appropriate.

Practise the first two steps often for a few days - many times every day at any time.

Read through the steps often.

Carry written reminders with you (use the printable resources below).

Practise STOPP by running through all the steps several times a day, every day...when you don't need it.

Start to use it for little upsets.

Gradually, you will find that you can use it for more distressing situations. Like any new habit or skill, it will become automatic over time.

STOP!

Say it to yourself, in your head, as soon as you notice your mind and/or your body is reacting to a trigger.

Stop! helps to put in the space between the stimulus (the trigger, whatever we are reacting to) and our response.

The earlier you use STOPP, the easier and more effective it will be.

TAKE A BREATH

Breathing a little deeper and slower will calm down and reduce the physical reaction of emotion/adrenaline.

Focusing on our breathing means we are not so focused on the thoughts and feelings of the distress, so that our minds can start to clear and we can think more logically and rationally.

OBSERVE

We can notice the thoughts going through our mind, we can notice what we feel in our body, and we can notice the urge to react in an impulsive way. We can notice the vicious cycle of anxiety, sadness or anger.

Noticing helps us to defuse from those thoughts and feelings and therefore reduce their power and control.

PULL BACK / PUT IN SOME PERSPECTIVE

The thought challenging of CBT. Thinking differently.

When we step back emotionally from a situation, and start to see the bigger picture, it reduces those distressing beliefs. We can do this by asking ourselves questions.

PRACTISE WHAT WORKS / PROCEED

This is the behavioural change of CBT. Doing things differently.

Rather than reacting impulsively with unhelpful consequences, we can CHOOSE our more helpful and positive response.

Full credit to this technique is owed to Carol Vivyan of www.getselfhelp.co.uk who has kindly given ANJ permission to use this technique within Counselling and Training assignments.

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STOPP Technique - ANJ Counselling & Psychotherapy

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Barrett Coaching and Training - New Site

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ADHD Coaching - a dual approach - Barrett Coaching and Training

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Many people with ADHD come to coaching with goals or purposes around focus and executive function. Often these relate to home management or work place tasks

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In my career as a psychologist, I have worked with many distressed parents who have come to my office seeking help for tantrums, behavioral explosions, and moments of intense conflict. These exhausted and worried parents describe their child with ADHD as out of control, defiant, disinterested, or even manipulative. When I look at the little person or lanky teen slumped over next to the grown-ups in the room, I typically observe a range of emotions flash across their face: shame, sadness, anger, or a detached numbness to name a few.

These children have heard themselves described this way before.

The parents in my office love these children deeply and are overwhelmed, worried, sad, and confused. Much of the time, their children feel the same way - except they are beginning to carry the burden of shame about who they are and how others' view them. This is the moment when I introduce a child with ADHD and their parent to the Big Heart discussion. It goes something like this:

Dr. Suzanne: "I am so glad that you are here because I know exactly what is going on. Let me share with you my guess and see what you think. It sounds to me like your child has a very big heart. He or she is sensitive, cares deeply, and can be reactive or get upset with themselves or you when things don't seem to go well. It is so hard to have such a big and tender heart and to feel things so deeply. It can make you a wonderful friend, a loving brother or sister, and someone so special to be around. But, at times, it can cause a lot of pain and hurt."

As Henry David Thoreau once said, "It is not what you look at that matters, it is what you see." In the world of ADHD, Dr. Ned Hallowell encourages families to look beyond the challenging ADHD symptoms and see the "mirror traits," or the positive aspects of the symptoms associated with ADHD. For example, while many individuals with ADHD "look" and act hyperactive, they can also be "seen" as energetic. Instead of being labelled stubborn, a girl or woman can be "seen" as persistent. A young man can struggle with impulsivity while also being "seen" as creative and spontaneous. Depending on where we stand, we can see different things in the mirror - and in our children.

Children and teens with ADHD, even when given a proper diagnosis and support, typically grow up hearing a significant amount of negative feedback as they navigate school, activities, friendships, and family relationships. They are told by themselves or others that they are "too much," annoying, lazy, unmotivated, not living up to their potential, difficult, frustrating, or strange. These labels and interactions with others become the basis for identity and sense of self for an adult with ADHD. Learning to love, understand, and accept yourself is an important part of every human's development, but adults with ADHD may have to work harder and be encouraged to do this in a more focused and systematic way.
[Additional Reading: Your Child's Self Esteem Matters: 8 Confidence Builders for Kids with ADHD]
Below are some simple steps to help anyone with ADHD cultivate self-acceptance and self-love:

1. Be a gentle observer. Pay attention in your daily life to how your ADHD impacts you in both challenging and helpful ways. Try to use non-judgmental language to help you observe yourself, your struggles, and your successes. By becoming a better observer, you will learn to notice and accept the multiple facets of who you are with less fear and shame.

2. Notice judgments and shift the mirror. If you notice that you are identifying mostly negative and unpleasant things about yourself, review the list of mirror traits described by Dr. Hallowell. Do you need to shift the mirror and look at yourself from a different angle? Would a caring friend or family member have something different to say about some of those ADHD traits or about you?

3. Do the work of self-love and acceptance - it is a practice and not a quick fix. You may have received varying amounts of negative feedback throughout your entire life. One self-help book, a day of using mantras, or memorizing the mirror traits list will not be enough. You need to put in the work each day of trying to find ways in which you can appreciate yourself and your strengths. Our brains are wired to review the negative at the end of each day. Try something different: make a list of a few things each day that make you feel good, proud, or happy. Try reviewing that list prior to going to bed vs. the typical "what went wrong during the day" list.

4. Educate yourself and others. It is not necessarily your job to be the educator and advocate to the world for ADHD. But by having the awareness of your neurobiology and being willing to frame your actions within the context of your ADHD you decide your own narrative and how you share yourself with the world. In this way, you may become less of a victim to other people's negative interpretations and judgments and pave the way for kinder and more accurate interpretations of yourself and others. And couldn't we all use a little more kindness and understanding?[Read This: How to Cultivate Self-Love]

5. Find your people. Whenever you have an opportunity to meet and befriend others with ADHD in person or online, go for it! There are lots of great TEDx speakers, bloggers, and YouTubers sharing their perspectives and experiences with ADHD. Together you can laugh, share stories, and validate both the positive and challenging aspects of having an ADHD brain.

6. Find the space where you can be you. Whether it is on the sports field, in an art or music studio, online, or on stage... it doesn't matter. Find a place where you can just be you - creative, disorganized, energetic, emotional, hyperactive, impulsive or spontaneous - without having to apologize or explain yourself.

ADHD Self-Love: Next Steps

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.

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The Big Heart Approach to ADHD Acceptance & Self-Love

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"Children with ADHD grow up thinking or being told they are 'too much,' annoying, lazy, unmotivated, not living up to their potential, difficult, frustrating, or strange. These labels and interactions with others become the basis for identity and sense of self for an adult with ADHD."

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Pathological Demand Avoidance

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Struggling with rejection sensitivity dysphoria (RSD)? Dr Neff shares practical ways to manage emotional pain, reduce shame, and support your mental health with ADHD.

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Barrett Coaching and Training - New Site

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Rejection - Barrett Coaching and Training

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RSD is hard to talk about. I first heard about Rejection Sensitivity Dysphoria in this article which reframes the symptoms of Adult ADHD. This was the light

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Barrett Coaching and Training - New Site

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Finding FOCUS - Barrett Coaching and Training

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Inside the Mind of a Master Procrastinator | Tim Urban | TED

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ICNU - Interesting Challenging Novel Urgent

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ICNU - Interesting Challenging Novel Urgent

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Barrett Coaching and Training - New Site

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Do you find yourself procrastinating, getting distracted, and unable to start a task? Many people with ADHD say they feel paralysed when faced with a job that is simple, boring or mundane.

I came across this acronym - ICNU - and it was a light bulb moment. Next time you feel unable to start a task, ask yourself - is it...

Interesting, Challenging, Novel or Urgent?

If the the answer is no, you might be avoiding the task, and getting stressed about it at the same time.

I have come across some tips that might help. Make the task more interesting or challenging by adding adding an element of fun or turning it into a game. Give yourself rewards for completing it - TV show, chocolate, going for a walk - this works for some people. Or try the Pomodoro technique. You can download a free app that times you for 25 minutes of work and 5 minutes of rest. It plays a choice of relaxing sounds in the background, and then tells you to 'stop working' or 'get back to work.'

You can add an element of novelty into the task by using new and exciting stationery - who doesn't love a new notebook - rearranging your workspace, or doing the task in a different way using new tools or techniques. Obviously this could lead to further procrastination, but also getting the job done.

Many of us leave the task until the last possible moment, when it becomes urgent. This can be great for some people who thrive on the adrenaline or live to deadlines, but for many the stress is too much. And sometimes the last moment is too late. There is no easy answer, but some people create their own pre-deadlines, rely on scheduling, live by their calendar or work to lists.

Whatever the task, it's helpful to know why you are stuck and that you can try some different ways to get the thing done.
For an in depth look at this issue and great ideas to help, have a look at Professor Amanda Kirby's news letter on LinkedIn.

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Why can't I do the thing? ICNU - Barrett Coaching and Training

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Do you find yourself procrastinating, getting distracted, and unable to start a task? Many people with ADHD say they feel paralysed when faced with a job that

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Nothing has impacted my life more significantly than something ADHDers call "task paralysis" (which has also been described as task freeze, couch lock, or overwhelm). You know, when you desperately need to get started on something, but everything in you is resisting it?

It's taken me years to figure out how to free myself from this dreaded freeze. For the longest time, I just procrastinated until the adrenaline of a deadline or an unavoidable consequence finally got me into motion. But this was a miserable cycle. The stress made me feel as though my anxiety was in the driver's seat of my life.

If I wanted to do something, why couldn't I just begin?

Turns out, a deficit of dopamine-the neurotransmitter associated with motivation and rewards-is the leading suspected cause for why ADHDers especially struggle with this phenomenon. If you're a science nerd like me, this blog about ADHD overwhelm goes more in-depth about the cycle of feeling overwhelmed and shutting down.

But since you likely have ADHD, I'll skip ahead to the part where we offer solutions.

How to cope with task paralysis and do The Thing

1. Look at the ingredients of the task and remember "RAN"

If you take nothing else from this article, let it be this acronym: RAN (like "I ran towards the task").

It stands for Rewards, Accountability, and Novelty. These are the three crucial ingredients that will make a task more compelling for ADHDers.

Apply this method to your situation by asking yourself these questions:

What can you add to this task to make it feel rewarding?

Who can you call on to add a little accountability?

What can you change or add to make it feel new, different, or interesting?

This can apply to your environment or surroundings, how you approach the task, etc.

Here's a personal example:

To write this article, I rewarded myself with a pumpkin spice latte that I've been sipping while I type. (Notice that for ADHDers, having a reward after the task is complete is often unhelpful-aim for rewards you can enjoy throughout the task!)

I have my partner sitting nearby for accountability. And for novelty, I'm working in a different space than I usually do, listening to a playlist of Animal Crossing-inspired focus music. All of these things combined made the task feel much more approachable for me.

2. Give yourself permission to start small

Sometimes we freeze up in the face of a task because it feels impossible to even approach. This is why it's so important to break up our tasks into the smallest possible pieces, making it more approachable and helping us to build momentum with tiny wins.

Instead of adding "write my essay," to your to-do list, for example, our list of tasks will look a little different:

Research the topic

Pull scholarly sources

Create potential thesis statements

Outline the essay

Write my introduction

...and so on. Get as small and specific as you possibly can! From there, focus on the steps that feel easiest to tackle, even if it's just a part of a single step. The point is to get started, so don't worry about the big picture... just take it one step at a time!

3. Investigate why you're avoiding the task

Oftentimes, we avoid a task without consciously investigating why it's making us anxious or overwhelmed. But when we slow down, we often discover that there are specific barriers that we can address more creatively.

When you're stuck, ask yourself these questions:

Is there a step in the process that I'm dreading?

If so, can I skip it, save it for later, or break it down into smaller parts?

Is there information I'm missing?

If so, where can I find it?

Can I schedule time to do more research or talk to someone?

Which parts of this task feel doable?

Can I start there, or is this something I have to complete in a specific order?

Are there positive feelings that will come with completing this task?

Can I shift my focus and recall what those emotions will feel like? (Relief, excitement, pride?)

4. SMASH your task!

Another acronym to have handy is SMASH-ing a task.

S - shake it out

‍You'll start by shaking it out-moving your body in some way, shape, or form. Even just wiggling your toes will do! Movement can help signal to the brain that it's time to move out of a freeze state, and that it's time to get things done.

M - make a list

‍From there, you'll make a list of the smallest possible steps to make them easier to approach.

A - acknowledge your (negative) emotions

It's not the easiest piece of advice to follow, but try to make room for any difficult emotions that may come up when you think of the specific task at hand. Simply naming our emotions can make them feel a little less daunting and a little more manageable.

S - set a timer

Set a timer for yourself, and keep it in small, manageable chunks of time, (e.g. 5 - 10 minutes) You can use your phone or a kitchen timer.

H - hurry!

Finally, try to hurry to get as much done in that small window of time as possible! By gamifying the task into a "beat the clock" challenge, we prompt an increase in dopamine levels that can help carry us through.

This strategy is a tried and true favorite of mine and has helped me through many moments of task paralysis in the past.

5. Increase your dopamine!

There are plenty of ways to boost your dopamine, which is outlined in this article about task avoidance and procrastivity.
Some of the 'easy' ones include:

Movement (especially aerobic or joyful movement, like dancing)

Listening to upbeat music

Having a protein-rich snack

Getting some sunshine (hello, vitamin D!) by taking a brief walk

You've got this!

However challenging task paralysis may be for you, you won't be stuck there forever. Take a deep breath, and remember that even a small step is a step in the right direction.

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Task paralysis: 5 ways to get your ADHD brain unstuck

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Why can't I just do The Thing? | Category: ADHD 101

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Barrett Coaching and Training - New Site

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Task initiation - Barrett Coaching and Training

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Have you ever been faced with a deadline which causes you stress and dread? The task might be something that you?ve known about for a while, and it ends up

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Barrett Coaching and Training - New Site

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Task merging - Barrett Coaching and Training

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I was working with a client recently and they were struggling with task initiation in a project. Part of the work was to research and find images which they

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Imagine your ideal environment

Take a moment and imagine what your ideal working environment looks like. Is it a bustling office space? The sounds and scents of a coffee shop? A clutter-free, well lit desk with complete privacy? Is it boldly decorated, or more neutral?

Be honest with yourself about what you think would make you most productive, and resist the temptation to rationalize that your current workspace is exactly what you need. Understanding your ideal will help you create a workspace that suits your needs.

In a presentation on how people with ADHD can "Build Your Thrive Space", occupational therapists Krysta Longridge and Katie Eichar explain that there are two types of work environments: low stimulation and high stimulation.

Low stimulation environments are quiet, have soothing scents, make it easy to avoid interruptions (like a private office space), and clutter-free, with a more neutral approach to decorating.

High stimulation environments can include ambient sounds or music, be optimized for moving around/environment-switching (e.g. moving from a desk to a recliner chair, or moving from indoors to outdoors), can be open or more accessible to other people (less private), contain more (useful!) clutter, and be decorated more boldly or with brighter colours.

As you think about your ideal work environment and what to put into it, try to align it closely with the level of stimulation that's most comfortable for you.

While the recommendations below will focus on building a static workspace at home, if changing environments or working in public spaces appeals to you, explore it! You can set up mini-workspaces in and even outside your home, or schedule time to work at cafes or libraries near you. Just make sure those environments are actually helping you focus versus just creating more distractions.

Items for your ADHD-friendly workspace

Desk

This one perhaps seems obvious, but it's also one of the most important. Getting a desk that suits how you work and fits your space can help you be more productive and make it easier to reduce clutter.

If you have space for a larger desk, going bigger can help ensure you have space for everything you need to work without having to clutter what's in your field of view. If you can place your workspace in a corner, an L-shaped desk can give you even more room to work with.

You should also consider a convertible sit stand desk, which allows you to raise and lower the height of the tabletop so you can work at it while seated or while standing. A sit stand desk can provide more variety to your work environment, give you the freedom to move around, and keep you more alert while you focus on tasks.

If a sit stand desk doesn't work for you, you can also look into desk risers or standing desk converters that go on top of your desk and allow you to raise up your laptop, monitor and/or keyboard.

Ergonomic chair

While you work seated at a desk, an ergonomic chair is extremely valuable for both your productivity and your physical health. It's easier to focus when you're physically comfortable. Look for chairs with:

A backrest with defined lower back support

Adjustable height and tilt

Adjustable armrests that don't prevent you from moving close to the desk

A five-point base with wheels or casters that make it easy to move around

If you currently experience back or shoulder pain, changing your seating setup could make a big difference!

If you often feel physically restless while seated, make sure any chair you choose gives you the freedom to move around, with features like a wider seat or a smooth, flexible tilting mechanism.

Wobble stools have become a popular recommendation for people with ADHD as they give you more freedom to move while engaging your core muscles. You can consider a wobble chair as an option for supporting yourself while using a standing desk, or as a way to change up your workday; however, the lack of support may make it uncomfortable to use all day, every day while working at a desk.

Lighting

Having the right lighting setup in your workspace can create a much more comfortable working environment. There are three things you want to consider when creating your ADHD-friendly lighting setup: placement, brightness, and temperature.

Placement: Keep lights out of your direct line of sight or directly above you, which can lead to increased eye strain. Also avoid placing them directly behind you, which can cause glare on your screen and cast distracting shadows. If you use a desk lamp, place it on the side opposite of the hand you use to write with in order to avoid casting shadows on what you're working on.

Brightness: Research has shown that people with ADHD are more prone to photophobia (light sensitivity). Ensure your lighting is bright enough to keep your space well-lit without being distracting or fatiguing. Consider using LED smart bulbs, dimmer switches, or adjustable desk lamps that allow you to control the brightness of your lighting.

Temperature: Lighting ranges in temperature from "warm" yellow tones to "cool" blue tones. Warmer lighting is more relaxing, while cooler lighting is more similar to daylight in tone and is associated with higher levels of alertness and focus. However, cooler lighting can also be more uncomfortable for people who are sensitive to light, or generate more feelings of stress or anxiety. Much like with brightness, it's worth using adjustable lights that give you control over the temperature of your lighting.

Finally, don't discount the value of natural daylight. Research shows that workers with access to natural light experienced increased alertness, higher levels of productivity and decreased incidence of vision issues and headaches. If you have the option of placing your workspace near a window, go for it! If you do, you'll want to add curtains or blinds that let you control the amount of light coming in.

Headphones

While some people may find listening to music while working distracting, many individuals with ADHD experience increased focus and improved mood when listening to music during a task. Headphones make it easier to enjoy music while tuning out external noise that could prove distracting. Noise-cancelling headphones are the best at eliminating outside sound, and can even be used without music to create a whisper-quiet environment.

Whiteboard

A whiteboard is a great way to introduce a creative surface into your workspace that is always available and visible to you. Have an idea you want to map out, or an in-your-face way to track your tasks to ensure you won't forget them? Just open a marker and start jotting things down! A whiteboard is one of the most frictionless ways to draw or organize, and you can take photos to record your ideas for later.

Not convinced? The ADHD community on Reddit is filled with posts from members extolling the virtues and value of having a whiteboard.

If you don't have space for or simply don't want a wall-mounted whiteboard, there are whiteboards small enough to fit on a desk, with many including storage for pens and other small items that help you reduce clutter.

Desktop timer

People with ADHD often experience "time blindness," meaning they find it difficult to perceive how much time has passed or how long something will take them to complete. Some of the best methods of managing focus with ADHD involve setting timers, such as the Pomodoro technique of working in 25-minute bursts and 5-minute breaks. With a desktop timer, you can better track the passage of time and block out the time you spend on tasks.

You may be thinking, "my phone can do this." True! But phones are also a source of distraction themselves, so ideally you don't want to be using them while you're focused on your work. There's also more friction involved in unlocking your phone, opening the timer app, setting up your timer and putting your phone away again. Having a timer ready on your desk can help you avoid getting distracted by your phone, and crucially, make it so easy that you actually use it.

Containers and cabinets

Clutter inevitably produces distraction. If you have a lot of stuff filling up your workspace, first consider if it's all stuff you really want to keep. While storing things away can reduce clutter, it can also encourage hoarding items you don't truly need - and some research has indicated that people with ADHD may be more prone to hoarding.

For items you know you need to hang onto but you don't want to leave out, store them in a cabinet or in storage bins or boxes with labels that make it easy to find what you're looking for when you need it. If you have a lot of papers to store, a filing cabinet will let you keep them organized and at-hand without messing up your space.

Decorations

While you want your workspace to be generally uncluttered and distraction-free, that doesn't mean you want it to be sterile. Adding visual flourishes like plants and artwork or displaying treasured items can help make your workspace a place where you enjoy spending time!

Work with what you have

Let's recognize that not everyone has the space or the budget to include all of the recommendations above, and that it's likely you'll have to make compromises while building the best workspace you can. Any improvement is better than none, so do your best and don't stress it - just remember the fundamentals:

reduce clutter and distractions

keep important information and items in-view

eliminate friction in getting things done

make yourself comfortable, mentally and physically

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Create an ADHD-Friendly Workspace at Home - Frida

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Struggling with productivity and comfort while working at home? This guide teaches you how to create an ADHD-friendly workspace that keeps you in the zone.

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Barrett Coaching and Training - New Site

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Do you struggle to get things done, procrastinate and find it difficult to know where to start? It's common for people with ADHD to avoid starting tasks or worry a lot when they have a job to do which is not interesting, challenging, novel or urgent. See my blog post ICNU - why can't I do the thing?

We can use accountability to help us with this executive function. Here are a few examples. If I need to do a task, but I don't know where to start I'll book a meeting with a colleague or a friend to talk it through. This means I have to start the task because I'm accountable to that person for using their time wisely.

If I need to get something ready, but I don't have a deadline I'll create one myself. And if I can create one by agreeing it with other people that really helps. I'll be accountable to them which will usually make it happen on time. I recently started writing a course but I didn't have a clear idea about when it would be delivered. I agreed a start date with the participants and then I had a date to work towards being accountable to them.

Some routine tasks can be boring and repetitive. But if we don't complete it and it impacts on other people who might get into difficulties because of it, this might help to motivate us. Remembering colleagues who depend on us to complete our part of the process can really help to hold us to account. Filling in timesheets, generating reports and getting information to the right people - all these can help us to take responsibility for our tasks.

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Accountability - Barrett Coaching and Training

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Do you struggle to get things done, procrastinate and find it difficult to know where to start? It's common for people with ADHD to avoid starting tasks or

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ADHD makes us more sensitive to criticism. Often, our first instinct is to respond defensively or angrily to outside comments that feel like disapproval. But adults with attention deficit disorder ( ADHD or ADD) should know that doing so could sacrifice learning opportunities and the respect of others.

So here is some expert advice to help adults with attention deficit respond effectively to critiques and criticisms.

When Criticism is Valid

Acknowledge and paraphrase. After receiving criticism, adults with ADHD should first acknowledge any truth in the statement. When you think the criticism may be justified, get on the same page with the other person by paraphrasing his comments.

Learn from it. If a "thank you" or explanation seems appropriate, address it briefly, and then move on. Adults with ADHD have a tendency to dwell on the criticism - don't! Instead focus on ways you can learn from it.

When Criticism is Inaccurate

Agree with it - in part. When responding to an inaccurate criticism, it's often best for adults with ADHD to try "fogging" - agreeing with only part of the criticism rather than getting defensive or mad.
[Free Download: 15 Ways to Disarm (and Understand) ADHD Emotions]
Example: If someone says you are undependable you can respond with "Yes, I might be undependable at times." Or agree with the principle behind the criticism, such as "You're right, being late is undependable." This technique allows you to gracefully deflect the criticizer while also brushing off their implied judgments.

Improve Your Response

Ask questions. A lot of criticism is vague and needs to be clarified before you can decide how to respond. It can be especially difficult for adults with ADHD to control emotions, but try to clarify details before you react. Stay away from "why" questioning and use "how," "what," "where" and "when" questions to clarify the details.

Example: If someone says that what you are doing annoys them, ask specifically how it is annoying and when it annoys.

Practice. Oftentimes people with ADHD receive so much criticism that they begin to react angrily and aggressively when criticized. Other times, adults with ADHD may become passive to others' actions toward them.

Which ever response you have, keep in mind that practice makes perfect, and the first few attempts at responding in a new way may be awkward and not received as well as you had hoped. Hang in there, and keep trying until you become comfortable and relaxed with your new options for responding.
[Silence Your Harshest Critic - Yourself]
Stand Your Ground - Gracefully

Here are three ways to help you to stand your ground without provoking anger or setting someone up to respond defensively.

1. Broken Record Response: Calmly and slowly keep repeating in a monotone voice without particular emphasis on any one word or phrase, what it is you have to say, until it is recognized and received appropriately by the other individual.

2. Emphatic Escalation: Calmly and slowly restate your response or request, with more assertion each time you do so, but without becoming aggressive. Always remember to be polite when asking for clarification and say "please."

3. Sensitive Listening: First acknowledge the other persons point of view respectfully and then make your point of view clear. Avoid using the word "but." Restating the other person's point of view, followed with a "but" negates what you just said. Instead, follow it with the word "and" to prevent the other person from becoming defensive or tuning you out.
[Stop Criticizing Me Already!]

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After a lifetime of judgment and blame, many adults with ADHD are understandably sensitive to criticism. It cuts deep and often provokes angry retorts we later regret. How to respond more calmly and ignore what doesn't matter.

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Key points

Imposter syndrome comes from a sense of insecurity in your awareness or hovering just below the surface.

Many people who live with imposter syndrome also live with depression and anxiety.

Imposter syndrome intensifies your vulnerabilities while denying you the satisfaction derived from efforts and success.

Reducing imposter syndrome relies on shifting your perspective from what's wrong with you to celebrating what is positive and good enough.

Source: iStock/KatarzynaBialasiewicz

Source: iStock/AndreyPopov

Imposter Syndrome Essential Reads

Source: iStock/DoubleAnti

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The Connection Between ADHD and Imposter Syndrome

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Stop doubting yourself and start believing instead.

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ADHD Self Advocacy - Prompt questions and strategies

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ADHD Self Advocacy - Prompt questions and strategies (1).pdf

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Barrett Coaching and Training - New Site

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I came across Finch recently and it’s honestly great! There are so many apps out there promising to change our ADHD lives, but most of them are about planning

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Barrett Coaching and Training - New Site

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Creating and sticking to good habits is something many ADHDers struggle with, even when they're highly motivated. Whether it's exercising regularly, reading more, or practicing mindfulness, the initial burst of enthusiasm often fades when life gets busy. Forming a new habit from scratch can feel like an uphill battle, especially when it requires remembering to do something entirely new or carving out time in an already packed schedule.

That's where habit stacking comes in - it's a simple but powerful method that makes habit formation more manageable. The term was coined by productivity expert James Clear in his book Atomic Habits and involves pairing a new habit with an existing one. By anchoring a new behaviour to something you already do regularly, like walking the dog or making your breakfast, the new habit becomes easier to remember and perform.

This approach can work well for us because it uses our ability to follow routines. When you attach a new habit to an established one, you reduce the mental friction of starting from scratch. For example, if you want to start doing more stretching, you could stack it with your tea making routine by moving, squatting or flexing while waiting for the kettle to boil. Over time, the new habit can blend into our daily life without feeling like an added burden.

Habit stacking doesn't rely on willpower alone, and it can be a great strategy for making positive change. It works with your existing routines to gently nudge them in a positive direction. Whether you're aiming for big lifestyle shifts or small improvements, habit stacking makes it far more likely that your good intentions will turn into lasting habits.

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Habit Stacking - Barrett Coaching and Training

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Creating and sticking to good habits is something many ADHDers struggle with, even when they're highly motivated. Whether it's exercising regularly, reading

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Habits - good and bad - Barrett Coaching and Training

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We have lots of habits in our daily lives - some good and some bad. I’ve realised that many of the successes in my life have been achieved by breaking the bad

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We learn how to mask our symptoms throughout our lives. We often try to fit in, behave normally, and be valued as part of a gang or community. As humans we

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Thriving in College with ADHD: Essential Tools and Strategies for Success - ABA Masters Programs

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If you’re worried about how to handle the new challenges that may arrive with college, here are tools, strategies, and options to help students with ADHD.

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Compassion Focused Therapy Resources #1 - Balanced Minds

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We have a range of Compassion Focused Therapy resources, including audios, videos, blogs & books. Take a look for more information

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ADDA - Attention Deficit Disorder Association

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I specialize in coaching adults who have Attention Deficit Hyperactivity Disorder (ADHD). During my twenty-three years of coaching, I have gathered many tools and strategies for helping clients accomplish desired change and create order out of chaos.

The tool I want to share with you today is a tool born of the unique mix of client and coach inventing together. I call it the body double.

When I first met David, he was a retired vice president of a major corporation. In his "retirement", he was running three businesses out of his home-based office, two of them overseas. Observing David in his work space, I actually found him to be quite organized. He wasn't sitting eyeball high in papers. In fact, he hardly had any papers around him at all, and he had many working systems in place, but he felt terribly disorganized and distracted.

David had been surprised with a recent diagnosis of ADD, which explained to him and his wife a lifelong difficulty accomplishing certain mundane tasks that others seemed to handle with ease. As a VP in the corporate world, he had always had an executive assistant to connect the dots and pull loose ends together. Now, however, he had the time to do these tasks; he even had the will to do them; he just couldn't stay on track. David's wife also ran a business out of their home and had her own well organized office. She offered to advise him but they both quickly agreed this just didn't work. That's when they asked for help.

First, I helped David modify his storage systems. Then together, we honed his time management and prioritization systems. Nothing, however, seemed to address the problem of his inattention and distraction. There were days, too many days, when he easily got off track or found it hard transitioning from one task into another. Frustrated, puzzled and somewhat embarrassed, he confessed, "You know, it seems that, sometimes, if I just have my wife sitting in a chair nearby, I can accomplish more than if I'm alone."

Though reluctantly, David had identified a strategy that really worked for him. I realized instantly that I had seen this same effect before with other clients. There were times when just being in proximity, not advising, sorting, or strategizing, brought clarity and focus to the client. I felt it. I knew the client felt it, too. This phenomenon of just being there, which David first described out loud, I named the body double.

But why does a body double work? There are a few possible explanations. The simplest is that the body double serves as a physical anchor for the distracted individual who feels more focused by the presence of another person in their space. The distracted person feels responsible to and for the body double. This perception translates as- I can't waste this gift of time.

Another explanation might be that the body double serves as a kind of mirror- a calm reflection for the individual with ADHD of how his over-stimulated mind and body would like to be at the moment. The body double thus becomes a model of control and a mirror confidently reflecting back the message: I can concentrate. I am working. I am focused.

This theory might actually carry some weight. In the 1980's, neuroscientist Giacomo Rizzolatti, MD, along with colleagues at the University of Parma, made a serendipitous discovery, while conducting research on macaque monkeys. They observed that specific neurons in the macaque's brain fired when watching another monkey, or a human, reach for a peanut. They named these neurons "mirror neurons". (1)

The researchers theorized that mirror neurons existed in humans as well, and were the likely explanation for our ability to emulate and empathize with others. As much as this seems to make complete sense, and sounds like the perfect validation for the body double effect, please note, the scientific community is in quite a bit of disagreement as to whether humans actually have mirror neurons. So, the mirror neuron theory does not give us a definitive answer.

I have one more explanation to offer as to why the body double might work. In eastern cultures energy is referred to as chi (or qi) and is viewed as being either in or out of balance in the human body, as well as, in the surrounding environment. Acupuncturists move chi or energy to recreate balance and promote health. There are many forms of exercise and meditation, tai chi and chi gung to name a few, which are about the management and flow of energy. Feng shui (fung shway) is the 5,000 year old art of balancing positive and negative chi in the space around us, with the goal of optimizing healthy energy in one's living and working space.

What would chi have to do with a body double? The body double might be a chi balancer or protective barrier helping to contain and calm the energy in and around the person with ADHD. The body double might also be a buffer against distracting energy from the outside, ready to bombard the vulnerable ADHD brain.

Whichever explanation you prefer, there's not denying the effectiveness of the body double. Consider this strategy a gift from David and the many other ADHDers who have experienced its magic. If a task requires your attention and seems impossible to complete alone-beg, borrow or pay for a body double to sit in the chair next to you.

Who and what should you look for in a body double? Find someone who can be fairly quiet and independent. He or she can sit, read, knit, or work quietly on a laptop. Their job is to not engage you. It requires energy to instruct, supervise or be interrupted by another person, and that expenditure of energy equates to distraction.

This is not to say that you do not need to hire outside help-a professional organizer or office assistant. There is such a time. I encouraged David to hire a student, retiree or fellow church member to sit and keep him company. His wife may not be the best person for the job, but he could use her in a pinch.

Following our discovery, David occasionally hired short term office support help, who served sometimes as body double, other times as office assistants. Knowing when to hire someone to help with office work or with just paying the bills is also a useful skill in getting things done.

In lieu of any proven scientific explanation, the body double is a chair holder, space taker-upper, karmic anchor or a wedge between you and the door. Hopefully, it might be a useful tool in your own magic bag of tricks to use at just the right time for getting a job done and staying on track.

(1) Thomas, B. (November 6, 2012) What's So Special about Mirror Neurons? Scientific American. Retrieved May 1, 2016, from http://blogs.scientificamerican.com/guest-blog/whats-so-special-about-mirror-neurons/
Linda Anderson, MA, MCC, SAC, is a master certified coach, a leader in the field of ADHD coaching and the founder of Getting Clear. Learn more about Linda in her ADDA Professional Directory entry.

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The Body Double: A Unique Tool for Getting Things Done | ADDA - Attention Deficit Disorder Association

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I specialize in coaching adults who have Attention Deficit Hyperactivity Disorder (ADHD). During my twenty-three years of coaching, I have gathered many tools and strategies for helping clients accomplish desired change and create order out of chaos. The tool I want to share with you today is a tool born of the unique mix of ...

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When you have ADHD ( attention deficit hyperactivity disorder) you may feel like a juggler. You may be pretty good at keeping two or three balls in the air. But when the world tosses a few more at you, they can all fall to the floor.

Trying to keep up with work, school, and other responsibilities overwhelms you and can cause burnout - especially if your ADHD isn't treated.

Burnout can affect your home, work, and social life, says David Goodman, MD, assistant professor, Department of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine in Baltimore, director of the Adult Attention Deficit Disorder Center of Maryland, and an expert with CHADD (Children and Adults with Attention Deficit/Hyperactivity Disorder).

Goodman describes burnout this way:

You no longer take interest or pleasure in your normal activities.

You see allies (like co-workers) as enemies who are burdening you with more and more work.

You withdraw because you believe it's impossible to get things done.

The symptoms of ADHD - like not being organized, trouble paying attention, and poor time management - add to burnout.

ADHD burnout is a specific kind of burnout, says Amber Meeks, who has ADHD and is a mental health advocate from Murfreesboro, TN. Part of the problem is that "people with ADHD work harder to do the things most people do with little effort."

Imagine yourself on an interactive exercise bicycle, Goodman says. You pedal faster and faster to try to keep up with others, your heart rate hits its peak and you can't pedal any harder. But, even your best isn't good enough and you fall behind the standard of others.

Certain life changes can ignite burnout - especially if you're untreated, Goodman says. In college, for example, "academic demands are increasing but so are social distractions. Plus your time management skills are already poor."

Other problems specific to people with ADHD also add fuel to burnout.

"ADHDers experience something called ' hyperfocus,' periods of time in which we are transfixed and fully focused on a subject or project. These periods can last from hours to days and we often neglect taking care of ourselves when we are hyperfocused. We don't eat right, sleep well, etc. This often leads us to burnout more quickly," Meeks says.

Look for these ADHD burnout symptoms:

Lack of motivation. "If you like working out 5 days a week, you're probably not going to be doing that. Or, if you enjoy playing with your kids you'll do less of that," Goodman says.

Exhaustion. "You feel tired all the time no matter how much rest you get," Meeks says.

Poor Performance. You may not be able to focus on the work at hand. "It may feel impossible to do anything, even when it's really important," Meeks says.

Pain. Stress also can trigger things like stomachaches and headaches.

Irritability. You snap at people. You yell at the kids because they spilled milk on the floor. Or you get mad at your spouse because they forgot something at the grocery store.

Troubled Emotions. You withdraw or can't smile at people, Goodman says. "I tend to get weepy and sad when I'm burned out," Meeks says.

Negativity or Pessimism. It can feel almost impossible to be positive about anything, Meeks says. This is especially true in the areas that are causing your burnout - whether it's school, work, or home life.

When your kids, co-workers, or clients start looking like the enemy, that's a concrete sign that you are burned out, Goodman stresses.

He adds that at least 70% of adults with ADHD have another mental health problem like anxiety or depression. These problems interfere with your ability to cope and fight burnout.

If you have a medical condition too, it can make you sicker. Perhaps you have diabetes. Your burnout and stress can affect your ability to control your blood sugar.

"So you can see how this is a spiral downward," Goodman says.

The first step is recognizing and accepting that you are burned out. "If your friends and loved ones say you aren't doing well, don't take it as a criticism," Goodman says. Educate yourself about burnout and then get some help from a mental health professional.

Here's what else you can do:

Know your limits. Some people think they can pile it all on their plate and carry it even though it's dripping off the plate, Goodman says. You need to face the fact that your expectations sometimes go beyond what you can actually do. This is where therapy can help you see that you need to balance expectations with reality.

Learn to prioritize. "You won't be able to juggle 12 balls at once," Goodman says. You need to pick six that you can juggle well and the other six need to be put to the side until you have more time for them. Setting priorities is difficult for people with ADHD. "It's either I need to do it now or if it's not due yesterday it doesn't need to be done until tomorrow. The problem is something comes up tomorrow that's urgent and that's how things mount up."

Just say "no." People with ADHD often are people pleasers, have a hard time saying no, and overcommit themselves, Meeks says. "Practice saying no and not feeling guilty about it. The people in our lives should be understanding of the need to keep ourselves safe and healthy," she adds.

Get some rest. Don't feel guilty about taking a breather. People with ADHD spend their whole lives being told that they aren't trying hard enough. As a result, they often push themselves as hard as possible, Meeks says. "Resting feels 'lazy,' a word that has been used against us like a weapon for most of our lives."

If it's broken, fix it. If your ADHD symptoms seem out of control, talk to your doctor. You may need to add or change medication or learn better organization and time-management skills. This can help you get through your days with fewer stumbling blocks and more confidence.

Meeks says: "Make sure that you ask for help when you need it, whether that be by asking someone to help you with chores or going to therapy. Be kind to yourself. Give yourself the same grace you would give a loved one who was in the same situation."

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Exhausted? Irritable? Failing at work? If you have ADHD, you may have burnout. Here's how to break the ADHD burnout cycle.

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Looking for a new productivity system that gives you time to work and time for a break? Try the Pomodoro method. Some of the best productivity apps use the Pomodoro technique which involves scheduling deep work sessions of 25 minutes with a 5-minute interval for breaks.
Here is a list of some of the best Pomodoro apps. Read on! Note: Friday is building a timer, but it's not quite ready. But check out our daily planner software to help you stay organized.
Format: Web, macOS, Windows, iOS, mobile app, Android.

ClickUp is a free, all-in-one productivity tool for individual users and teams of any size to manage time, organize work, and monitor progress on one platform. With hundreds of functional tools including a global time tracker, Chrome Extension, and time estimate feature, ClickUp takes the Pomodoro technique to a whole new level. Start and stop time from any device and jump in-between tasks with ClickUp's global timer-even add time retroactively and manually create entries that link back to any task. Plus, ClickUp integrates with 1,000 other tools like PomoDone to bring all of your time into ClickUp in seconds.

Top Features:

Build time tracking Dashboards for visual insights into ongoing or completed tasks.

Access your global timer from tasks, different views, and in any tab with the ClickUp Chrome Extension.

Create labels to easily categorize, filter, and mark time spent as billable.

Price:

All of ClickUp's time tracking features are available for free on the Free Forever plan

Paid plans from $5 per user, per month

Get started with ClickUp free, no credit card required
Format: iOS (iPhone, iPad & Apple Watch) and MacOS.

Just like the name suggests, Focus is one of the best apps for focus. Focus uses the Pomodoro technique to help you concentrate better and keep distractions at bay. Focus helps to break down work and tasks into periodic intervals. Focus is designed with the idea to help you focus and dedicate time to a single task and then take a short break to revitalize and freshen yourself.

Top Features:

Focus allows you to customize the length of breaks to fit your working style.

By default, Focus allows you to split work time into 4 intervals of 25 minutes, each task is separated by a short break.

Price:

Monthly at $4.99/ month

Yearly at $39.99/ year

Format: App available for iOS.

Similar to Focus, Focus Keeper helps to stay productive while feeling energetic. Focus Keeper also uses the Pomodoro technique to help users avoid burnout whilst also staying highly focused. With Focus Keeper, you block your time into slots of 25 minutes of work with short breaks in between. What makes Focus Keeper a handy tool is its simple and customizable user interface.

Top Features:

The Focus Keeper timer is highly customizable to set longer work sessions along with longer breaks or vice versa.

Focus Keeper's tracking/data analytic aspect is very well integrated.

Price:
Format: Web

Pomodor is the closest you can come to a simple timer similar to your smartphone timer. Pomodor is a web-based, easy-to-use Pomodoro timer that's perfect for anyone to use. Simply hit the Play button, and the timer will start working through your full Pomodoro sessions-with the countdown on display in the URL title bar.

Top Features:

With Pomodor, you can customize the length of your work and break sessions as well as the number of Pomodoros you want to do.

Pomodor is very simple to use and a complete timer that helps to block notifications that helps to focus on deep work.

Price: Free

Format: Web

Web-based Marinara Timer is set up for a Pomodoro style of staying focused. Despite its dated look, Marinara Timer is effective for small groups of people working together-either in-person or online. Marinara Timer is super simple to use; So much so that you don't even need an account to share timers with your team or coworkers. Its bold look leaves no question as to how much time is left.

Top Features:

Marinara Timer offers three types of timers: Pomodoro, Custom, and Kitchen. Pomodoro uses the default Pomodoro Style of 25/5 setup with a 15-minute break after four rounds; Custom lets you customize your work/break/rest periods; Kitchen is just a simple timer.

With Marinara Timer, you can share timers; Each timer has its own unique URL that you can send to your coworkers in other locations.

Price: Free

Format: Web, iOS, Android

Toggl Track is widely regarded as one of the best time tracking software for individuals and businesses. Toggl is trusted by over 4,000 notable companies worldwide like Spotify, Netflix, Airbnb, Stripe, among others. Toggl Track makes for an intuitive time tracking tool to help you plan and manage your weekly tasks.

Top Features:

Toggl aggregates all the data from all projects and users into a single dashboard.

Toggle uses a simple user interface design.

Price:

Free for up to 5 users

Starter plan: $9 per user per month

Premium plan: $18 per user per month

Compare Toggl Vs. Clockify!

Format: iOS, Android, Google Chrome.

Forest uses a unique and highly effective technique of ensuring high levels of productivity and focus. Forest pushes users to work in full concentration and that enables users to plant virtual trees. Eventually, a concentrated mind is due to have planted a forest full of trees. Forest allows you to blacklist distracting websites and whitelist ones that you need for work. You can use its timer as a Pomodoro timer to help you stay focused and then take breaks.

Top Features:

Intuitive and interactive way of staying focussed makes it addictive to stay productive.

Enables you to collaborate with your friends and encourages team productivity.

Price:

$2 for iOS and Google Play, or free as a Chrome extension.

Format: iOS and macOS

Xwavesoft's Be Focussed uses a Pomodoro technique that helps you get things done by breaking up tasks into strategic intervals, separated by short breaks. Be Focussed is a surprisingly effective tool to help you stay motivated and focused. With Be Focussed, you can create tasks, configure breaks and track your progress throughout the day, week, or custom period.

Top Features:

Export data to a CSV file

Seamless and complete synchronization between iPad, iPhone, and Mac.

Price:

$2.99 on App Store

$4.99 on Mac Store

Free for 7 days, then $9.99/month on Setapp

Format: Android, iOS, Chrome Extension

Similar to Forest, Flora is an intuitive tool that helps you stay off your phone, clear to-do lists, and build positive, life-changing habits. You will grow trees in Flora upon successfully making progress towards your goals and completing your todo's. Flora is an efficient and pleasant way to blocks distracting apps, such as Facebook, Instagram, or games, to help you focus on what's more important in real life.

Top Features:

You can view the daily, weekly, or monthly statistics of your activities.

Flora partners with tree-planting organizations in Africa and East Asia to plant real trees.

Price:
Format: iOS

Timist adopts the unique Pomodoro timer style session system with endless customizations to help you stay productive. Timist adapts to the way you work and it helps you to become more focused and less stressed. The Timist Session System enables you to effectively set custom work sessions and schedule timely breaks. Simply put, Timist is one of the best Pomodoro timers out there.

Top Features:

Custom notifications that remind you to take a break and get back to work.

Timist offers powerful analytics to get detailed reports for every day, week, month or even year.

Price:

Timist - Free

Timist Pro - $2.49/month (includes 7-day trial) or $19.99/year (includes 14-day trial)

Format: Android & iOS

Minimalist is a great Pomodoro timer app for those who prefer a cutting-edge, modern user interface and design. Minimalist is all black and white and easy to use with a slick look.

Upon launching the app, you're taken to a blank white screen. If you swipe down, you can add new tasks and assign due dates to each task and also give the task a priority status, from low to high. Minimalist uses a mostly white screen with a thin black circle to work as your Pomodoro timer.

​​Minimalist works as a simple to-do list, a reminder, a task manager that helps you to get things done.

Top Features:

Calendar Syncs with Apple calendar.

Shared lists make it easy to share the same list with others.

Price:
Format: iOS, macOS, Apple Watch

FocusList is a simple and effective daily planner & focus app that uses the Pomodoro technique. With FocusList, you can plan your day, stay focused and track your time in order to get deep work done. FocusList helps you stay more productive by using 25 minutes intervals. As one of the simplest Pomodoro apps out there, FocusList syncs with Mac in real-time and works with all iOS products seamlessly.

Top Features:

FocusList comes equipped with stats to see a calendar view of your past activities and determine whether any day of the week was particularly productive (or unproductive).

FocusList allows you to select one task that you'll be working on, and dedicate your session to it.

Price:

Free with ads on Mac and iOS.

$4.99 for Be Focused Pro on Mac and $2.99 for Be Focused Pro on iOS.

Format: Android, iOS, macOS, Windows, and Chrome Extension.

Pomotodo includes a complete full workflow management system. With Pomotodo, you can collect ideas, schedule tasks, finish tasks, review your work history, and do more straight from the app. Pomotodo is based on the Pomodoro technique of productivity. The to-do list in Pomotodo is designed to be simple and it offers handy features like #hashtags, priority, pin, etc. The Pomotodo Pro plan makes the app even more powerful as it offers sub-to-dos, a reminder, repeat function, notes, and more.

Top Features:

Work report gives you access to end-of-the-week work reports that are emailed to you. These reports highlight areas where you have been most productive, including what tasks you finished.

Pomotodo seamlessly syncs with iCalendar and Google Calendar in a way that can be shared with your team members too.

Price:
With these Pomodoro apps, you'll be able to track your time, get valuable insights into your productivity levels, focus better on the tasks at hand, and measure your tasks and their outputs efficiently. All in all, following the Pomodoro technique to master productivity, is definitely something you should do.

How To Stay Productive with Friday

Personal productivity is an essential component of overall professional success. While personal productivity is subjective and varies from person to person, the common denominator is to ensure 100 percent focus on the tasks at hand. The aforementioned Pomodoro apps make a whole lot of sense to try out. Simply put, being productive makes us happy. And that is key to grow professionally and ensuring a more enjoyable personal time.
Keep your everyday work in one place with Friday and have a clear purpose of what you need to accomplish each day.
It's a planner and async operating system for your most important things at work.

You'll see your meetings, to-do list, and daily check-ins in one central place, from tools you're already familiar with, like Google Calendar, Outlook, Zoom, Asana, Trello, and more.With integrations all these apps, you get a clear roadmap of your day and you can be your most productive self.

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13 Best Pomodoro Apps to Keep You Focused in 2022

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Try 25 minute work sessions and 5 minute breaks with a Pomodoro timer. Repeat 4 times. That's Pomodoro. See the top apps and software in this list to help you be productive.

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What sets you apart if you have ADHD is how much a reward system can impact your ability to get going or to stick with a project. An ADHD brain is not as easily adaptable as a non-ADHD brain; what might stimulate a non-ADHD brain can go almost unregistered to someone with ADHD. ADHD brains also lack sufficient dopamine levels, which means that any behavior that causes dopamine to surge will strongly appeal to you if you have ADHD. The downside is that any behavior that doesn't create an increase in dopamine might as well cease to exist.

When you have ADHD and struggle with motivation, an underutilized, misunderstood, or non-existent reward system may have something to do with it! A Reward System is a vital part of functioning, as it supports discipline and behavioral modifications necessary to keep moving, keep trying, or start in the first place. These systems can motivate desirable behaviors and play an integral part in continuing motivation. When key aspects of the reward system are underactive in ADHD brains, it makes it challenging to derive rewards from ordinary activities.

We see many people for ADHD treatment here at our therapy practice in Woodland Hills who speak about the pain and shame of feeling physically unable to complete mundane tasks or start something they really want to start. Many people who grow up unaware of their ADHD feel "lazy" or out of step with their peers who seem to have no struggle accomplishing everything on their lists. It can be discouraging and stressful to know what needs to be done but find that starting or finishing a project is almost impossible.
3 Motivation Issues when you have ADHD
1) Inability to focus on important tasks:
Individuals with ADHD struggle to focus on one thing for an extended period of time if it is not stimulating them in the proper way. This can cause issues in completing important daily tasks for these individuals, negatively impacting their career and personal life. As soon as the dopamine begins to drop, a person with ADHD will reach for anything that will stimulate the brain again: a puzzle, a game, or social media. Something that is immediately engaging has far more appeal than slogging it out through a tedious task.

increased anxiety, anger, and/or low self-esteem. One's emotional state can exacerbate the lack of motivation to pursue a task or overwhelm the person so that they can't focus on anything else.
3) Difficulty with prioritizing:
For people with ADHD, all tasks can seem equally important, creating stress in organizing their activities and deciding where to start. This can occur when all tasks stimulate an equal chemical response, such as a list of chores. It can also occur because of the interconnectedness of the ADHD brain; to begin a task, you must first make space, which is another task, but where to put what you moved is another task, and so on and so on. It's like a ball of yarn where every task on the list has to happen for one to happen. It becomes difficult for people with ADHD to decide which task is important and which one can wait.
3 Ways to Improve Motivation in ADHD 1) Create a reward system:
If you have been diagnosed with ADHD since childhood, you probably have many memories of having charts with stickers to help you track your progress and earn rewards. It may seem like we are asking you to use a child-like tool here, but consider the importance of giving yourself a reward. If you remember the chart, you probably also remember how satisfying it was to watch those charts fill up with stickers. Tracking progress, marking achievements, and celebrating are all positive lifelong habits that help us achieve our goals and feel good about our work.

By creating your reward system, we ask you to identify pleasurable activities or experiences that you would gift to yourself only after completing certain tasks, either daily or weekly. However, you want to track your habits is up to you; maybe you even want to bring the sticker chart back! Maybe you want to make a digital chart. A monthly BINGO card with a series of tasks you want to achieve; a reward for each line, for an X, and for the whole card. If you want to make sure you attend one yoga class per week, that's four or five of your monthly squares right there. Do you want to read a book a month? That's another. Why not enjoy the process of going through the process?

The way an ADHD brain perceives rewards is different from a non-ADHD brain. ADHD brains need stronger and more frequent rewards in order to register the positive impact. This means that mild rewards and/or rewards that come at the end of a long buildup aren't useful for an ADHD brain. Behavioral rewards - such as music, exercise, sex, food, and competition - have been shown to increase dopamine production. The trouble is that high-risk behaviors such as gambling, risky sex, physical risk-taking like reckless driving, and opiates amplify dopamine even more. They also reduce serotonin, the chemical that regulates impulse control. Creating a reward system means making space for rewards that serve and nurture you, as opposed to leaving gaps where the compulsive options are accessible and easier to reach for.

Your reward system should reinforce that you are deserving of your rewards. The feelings of low self-esteem that can accompany ADHD are common. A lot of that stems from being misunderstood by others and "punished" in formative years for needing a different process to achieve things. Your rewards should be fun and reflect who you are and what you value. You need not apologize for how you choose to reward yourself or why those rewards are effective for you. The important thing is that they work.
2) Use visualization to activate your reward system:
that it took them so long to accomplish this one task. They also report feeling a sense of shame that their delay in completing a task caused disruption in their relationships with others, such as coworkers or family members. It can be discouraging, to say the least, to feel negative emotions in response to achieving something! And rightly so!
In response to this, in therapy, we guide our clients to engage in a visualization exercise where they re-write what it could feel like to finish a task that embarks more positive emotions. We have seen that when one is visualizing and therefore anticipates experiencing more positive emotions, they are more motivated and likely to complete a task. They are also more able to experience those positive emotions when the task is done. We human beings like familiar patterns and predictable situations. When you expect a positive response to doing something and take the time to visualize how that will look to you, it is far easier to do so than live that experience.

Outside of visualizing more positive emotional reactions to your achievements, you can also visualize how the pursuit of your goals will look. You are picturing how you will feel, what the results will be, and the different paths you might take to get where you want to go. When you visualize, you also strategize. Determining what might occur allows you to problem-solve it in advance.

Don't get too hung up on imagining all the ways something can go wrong. Visualize as if there are no obstacles. What steps do you need to take to achieve your goal? Break it down into a process. Determine where you will do this work and visualize that space. If possible, visualize what is in your control: what you will wear, which candle you will put next to you and the light, and which lamp you will turn on. Visualize as many actionable steps as possible, and allow yourself to experience feelings of happiness and pride accompanying accomplishments.
Because your ADHD can cause you to feel intense emotions, try to create and visualize the calmest and safest environment possible. There is no guarantee of avoiding triggers in this life; where you have the choice of where to be and with whom to surround yourself, choose what is most likely to bring you peace and stability.
3) Lean on your values to guide your motivation and focus:
Did you know that most people would rather avoid pain than pursue pleasure? That is how strong fear is; a guaranteed neutral is more appealing than trying for something we want that could possibly have a negative outcome. This means that most of the time, we are driven by our fears and not our values. Therefore, identifying our values can be a great compass in deciding what to focus on and turning our thoughts away from fear. Allowing our minds to become absorbed with fear is not productive or beneficial.

When you consider your values, you are able to see how they connect to rewards. The reward system we are trying to utilize here is not the reward of "avoiding pain" - we want the reward to be bigger and better than that. What is most important to you at any given time? What does a reward that relates to that value look like?

For example, if your highest priority is your family, and you value being a dependable and contributing member of your family, you can promise yourself a reward to do with them. Your first thought might be that you want to be able to spend quality time with them. You might even take it further to come up with special ideas for outings or activities you can all participate in together. Where does making time for your family fit into your current schedule? The great thing about your ADHD brain is that you are probably used to letting deadlines motivate you. Usually, this means that you procrastinate until the last possible minute, then make it happen for yourself. But what if you decided to create a time crunch by making plans with a loved one? Say you have three household chores you want to get done. You realize they'll probably take an hour to complete, but you can't make yourself start. What if you give yourself between an hour and an hour and a half to get them done, and if you achieve it, you're going for dinner with your loved one? Now, all of a sudden, there is a reward that creates a deadline. And this reward aligns with your value of family time.

Sometimes, your awareness of your values will be used as a tool to sit yourself down and have a talk with yourself about what you are trying to do and why. This kind of approach only works if you are able to increase stimulation for yourself on your task; bullying yourself is not the answer. Don't let your value system become another reason to berate yourself. Always seek ways to combine your values with your ADHD toolkit. Bring in visualization and reward and apply them to what is most important to you. Find ways to connect as many mundane tasks and activities with your value system as you can. Recruit a support network to cheer you on!

The reward system in ADHD affects motivation in a major way. Your brain doesn't want to achieve mundane tasks for you, which leaves you relying on the adrenaline of last-minute work to get things done. It is important to remember that your brain's dependency on stimulation isn't all bad. When you are engaged with something, your ADHD can be your superpower! Yes, hyperfocus can also have negative consequences. This is why we use tools to motivate an ADHD brain to complete tasks that don't offer a dopamine reward and also tools to keep us from forgetting to eat, attend appointments, or engage with other important factors of our lives. The great news is that we do have these tools. They take practice and support, and that is out there. Whether you utilize a therapist, connect with others online or in person, or both, you are able to create more success and happiness for yourself if you put in the time and effort to create and maintain your own techniques. Be consistent with them and gracious with yourself.

Let's Work on Managing Your ADHD Together Here At Embracing You Therapy

ADHD Treatment isn't just about learning better time, stress, and/or task management skills, but also about improving your relationship with yourself. Because we know that challenges with ADHD can take a toll on your self-esteem, goals, and relationships. ADHD treatment can help to befriend your ADHD and we are here to work together. Contact us today for your complimentary 20-minute phone consultation with our Client Care Coordinator.

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How the Reward System in ADHD Affects Motivation -

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Has your ADHD been affecting your motivation? Learn 5 ways to improve motivation with ADHD using a reward system!

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ADHD - or Attention Deficit Hyperactivity Disorder - is a fairly common mental health condition. People with ADHD may have a tough time paying attention, controlling impulsive behaviors, and be overactive.

It's caused by an imbalance of neurotransmitters (chemical messengers) in the brain, primarily dopamine ().

While ADHA is most often diagnosed in childhood, it's also known to affect a certain percentage of adults.

Traditional treatment methods include medications and behavior management, though more progressive approaches include dietary and exercise modifications.

This article covers exercise's effects on ADHD, including the effects of some specific exercises, and even my personal anecdote.

Performing regular exercise plays a key role in promoting various areas of brain health, regardless of whether a person has ADHD. Let's first review how exercise stimulates mental health.

Can improve memory

As we age, our large arteries and veins stiffen slightly, resulting in less efficient blood circulation throughout the body, including the brain ().

One of the most effective ways to counteract the stiffening of the vascular system and prevent related memory loss is to perform regular exercise ().

Both aerobic (longer duration, lower intensity) and anaerobic (shorter duration, higher intensity) exercise can improve cardiovascular function ().

Can enhance learning

A key factor in the learning process is brain plasticity, or the ability of the nervous system to change its activity in response to internal or external stimuli ( 8).

More specifically, exercise plays a crucial role in allowing you to retain new mental and physical skills. Its associated learning improvements are accomplished by changing how our brain cells communicate with each other.

Can improve mood

Other important effects of exercise on the brain are improved mood and promoted feelings of well-being.

You may be familiar with the euphoric feeling you get following a high intensity strength workout or good run, which is often referred to as a " runner's high."

What's more, one large study including 611,583 adults found a close link between physical activity and a reduced risk of developing depression ().

Therefore, regular exercise can help boost your mood and may help prevent depression.

May help prevent or delay the onset of certain brain diseases

Research suggests that performing regular exercise may help delay the onset of, prevent, or possibly even help treat certain brain diseases (, , ).

For example, physical activity is associated with a decrease in age-related cognitive decline and may help delay the onset of Alzheimer's disease and other brain diseases (, ).

While the current research isn't specific on exercise type or duration, the general recommendation from the American Heart Association (AHA) is to get 150 minutes of moderate intensity aerobic exercise weekly, preferably spread throughout the week. ().

It's also recommended to perform moderate to high intensity strength training twice a week to maximize health benefits ().

Summary
Performing regular physical activity has been shown to meaningfully affect brain health. Specifically, it can improve memory, enhance learning, and improve mood, as well as potentially help prevent certain brain diseases.

Exercise is among the top treatments for children and adults with ADHD.

While the benefits of regular exercise are numerous, when it comes to ADHD, in particular, it has several other notable positive effects.

Here are the main benefits of exercising with ADHD, explained in detail.

Promotes dopamine release

Dopamine is a neurotransmitter responsible for feelings of pleasure and reward.

In those with ADHD, dopamine levels in the brain tend to be slightly lower than those of the general population ().

This is theorized to be due to how dopamine is processed in the brain in those with ADHD ().

Many stimulant medications prescribed to those with ADHD seek to increase dopamine levels as a means to improve focus and reduce symptoms ().

Another reliable way to increase dopamine levels in the brain is through regular exercise ().

As such, staying physically active may be especially important for those with ADHD, as it can have effects similar to those of stimulant medications.

In some cases, this may result in a decreased reliance on medications altogether, though it's important to consult your doctor before making any changes to your medication regimen.

Can improve executive function

Executive functions are a group of skills controlled by the frontal lobe of the brain ().

These include tasks such as:

paying attention

managing time

organizing and planning

multitasking

recalling details

In those with ADHD, executive functions are often impaired.

In fact, a study in 115 adults, 61 of whom had been diagnosed with ADHD in childhood, observed significantly impaired executive functions among those with ADHD ().

That said, there are several ways to help improve executive functions, including exercise.

A recent study in 206 university students found a link between the total amount of daily exercise performed and their levels of executive function ().

Therefore, in kids and adults with ADHD, regular exercise can be a promising treatment method for improving executive function, which is one of the main skill groups affected by the condition.

Changes brain-derived neurotrophic factor (BDNF) signaling

BDNF is a key molecule in the brain that affects learning and memory ().

Some studies suggest that BDNF may play a role in causing ADHD (, 28).

Some other potential complications of BDNF dysfunction include depression, Parkinson's disease, and Huntington's disease ().

One potential method for helping normalize BDNF is engaging in regular exercise ().

In fact, a 2016 review study found that aerobic exercise increased BDNF concentrations in the body ().

Nevertheless, the data in this area is inconclusive, so more high quality studies are needed.

Helps regulate behavior and improve attention in children

Exercise is particularly important for children with ADHD.

Many children with ADHD are hyperactive, and exercise can be a positive outlet to release pent-up energy.

Research suggests that exercise offers several benefits for children with ADHD, including ():

less aggressive behaviors

improvements in anxiety and depression

fewer thought and social problems

In addition, a 2015 study found that physical exercise improved attention span among a small group of children who had been diagnosed with ADHD ().

From the current research, we can conclude that exercise offers tremendous benefits for children with ADHD, specifically in regards to improving attention span and reducing aggression.

Summary
Exercise is a top nonpharmaceutical ADHD treatment, as it can promote dopamine release, improve executive function, and alter BDNF signaling. In children with ADHD, it has been shown to improve attention and decrease aggression and impulsiveness.

During youth, purposeful exercise is less important than the overall amount of physical activity a kid gets each day.

The Centers for Disease Control and Prevention (CDC) recommends that children ages 6 and older get at least 1 hour of physical activity each day to maintain a healthy weight and promote proper development ( 34).

These guidelines apply to youth with ADHD as well.

Some examples of how a child can get 60 minutes of physical activity per day include:

going for a bike ride with family

playing basketball, soccer, baseball, tennis, hockey, or other sports

playing a game of hide and seek with friends

jumping rope or playing hopscotch

going for a hike or scenic walk with family

following an exercise video or participating in group exercise for kids

The 60 minutes of physical activity can comprise a combination of various activities throughout the day.

Summary
For children, including those with ADHD, the overall daily time spent being active is more important than participating in purposeful exercise. The general recommendation is to get 60 minutes of daily physical activity for children over the age of 6.

Just as physical activity is beneficial for children with ADHD, the same applies to adults with the condition.

That said, it's likely most beneficial to include a combination of aerobic and resistance training to maximize overall health benefits ().

Some effective exercise methods for adults with ADHD include:

jogging

cycling

rowing

martial arts

elliptical

spinning class

hiking

boxing class

HIIT (high intensity interval training), in a class or on your own

weightlifting (either with machines or free weights)

CrossFit

Participating in a variety of activities will prevent you from getting mentally burned out, which is especially important for maintaining focus if you have ADHD.

Lastly, considering that adults typically have a much more regimented schedule than kids, it's usually most time-efficient to portion off a part of your day for exercise to promote consistency.

Summary
Adults have a wide variety of exercise options to choose from, all of which can positively affect their ability to manage their ADHD symptoms. Focus on portioning out a part of your day for exercise to help promote consistency.

The topic of ADHD and exercise is particularly personal for me.

As a youth and throughout my teenage years, I suffered from ADHD. While I took medications to help manage symptoms, I believe sports and exercise were hugely beneficial in keeping me on track.

From the beginning

As a kid, I had trouble focusing and exhibited impulsive behaviors at times. After countless evaluations and tests, I was diagnosed with ADHD.

As early as 6 years old, I can remember going to the school nurse's office daily to get my medication. At the time, the most common medication for treating the condition was Ritalin. In the following years, I was switched to various others, including Adderall and Concerta.

While I do remember the medications helping, I also remember the side effects - the main one being lack of appetite.

There came a point in my teenage years that the side effects of medication outweighed its benefits. When I was taken off the meds, I began to rely more heavily on sports and exercise to help manage my symptoms.

How exercise helped me

Since I was a kid, I've always participated in some kind of sport - whether it be soccer, baseball, or basketball.

In middle school, around 11-13 years old, I was introduced to the weight room and became intrigued by all of the different machines for working various body parts.

From then on, I spent most of my extra time at school in either the gym or weight room.

I found exercise to be an unmatched release for all of my pent-up emotions, and it helped relieve symptoms of ADHD and keep me focused.

From then on I continued to hit the gym, performing a combination of resistance and aerobic exercise.

Where I am today

I continued to struggle with ADHD throughout my early teenage years, though later on I came to better manage my symptoms.

Throughout my high school years, I was better able to focus, and the symptoms of ADHD that I struggled with as a child seemed to have subsided.

While I no longer struggle with ADHD to the extent I did as a kid, at times I become unfocused and have to reel my thoughts back in. Yet, to this day, exercise continues to play a key role in managing my emotions and keeping me focused.

During times when I exercise most consistently, at least 3 days per week, I feel I'm best able to focus on tasks throughout the day and think more rationally.

On the other hand, if I'm unable to exercise for a given period of time, I experience a noticeable difference in my impulsivity and attention span.

In my experience, regular exercise has served as an excellent alternative to the medications that I used to take, without any of the side effects.

However, many children and adults may still require medication to help manage their symptoms. Therefore, it's important to speak with your doctor before making any changes to your medication regimen.

ADHD is a common mental condition caused by a neurotransmitter imbalance. It often results in difficulty paying attention and controlling impulses, as well as hyperactiveness.

While prescription medications are the most common treatment method, other nonpharmaceutical interventions have also been found to be effective, a major one being exercise.

Performing regular physical activity can improve various areas of brain health, such as memory, learning, and mood, as well as potentially help delay the onset of certain brain diseases.

Specifically in those with ADHD, exercise can promote the release of dopamine (a key neurotransmitter), improve executive function, and alter BDNF (an important molecule for communication between brain cells).

While most research utilizes aerobic exercise for individuals with ADHD, a variety of exercises can be effective in both children and adults.

If you or someone you know has ADHD, it's worth considering exercise as a complementary or standalone treatment method for managing your symptoms. Take it from me.
Daniel Preiato is a registered dietitian and certified strength and conditioning specialist based out of Southampton, NY. He received his Bachelor of Science in nutrition and food studies from New York University. He is a registered dietitian working in the clinical setting, with a focus on renal nutrition. In addition, Daniel runs a private nutrition practice in which he serves athletes and the general population on Eastern Long Island and virtually. Daniel is an advocate for resistance training and an avid strength athlete, competing in powerlifting on occasion.

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ADHD and Exercise: What You Need to Know

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ADHD - or Attention Deficit Hyperactivity Disorder - is a fairly common mental health condition. People with ADHD may have a tough time paying attention, controlling impulsive behaviors, and be overactive. It's caused by an imbalance of neurotransmitters (chemical messengers) in the brain, primarily dopamine ().

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Barrett Coaching and Training - New Site

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Mindfulness - Barrett Coaching and Training

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It’s hard to meditate when your brain works like this. ADHD brains feel super busy, and the Buddhist term ‘monkey mind’ feels very relevant. There are two

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Barrett Coaching and Training - New Site

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As a young person my driving was … erratic. I can remember driving too fast a lot of the time, making last minute decisions, taking wrong turns and getting

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Barrett Coaching and Training - New Site

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Showers and baths - Barrett Coaching and Training

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Neurodivergent people sometimes struggle with personal hygiene. I’ve heard people talk about the difficulties in getting ready to shower, with all the steps

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Barrett Coaching and Training - New Site

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Hobbies a.k.a. obsessions - Barrett Coaching and Training

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People with ADHD can really struggle with attention. The official name is ‘attention deficit’ but it should be ‘attention dysregulation’ and that’s what I’m

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Decluttering your space

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Are you thinking about joining The Clutter Shift programme? Maybe you're wanting to finally tackle that clutter and you need some expert advice, structure and accountability to get there. If that's the case, joining this unique programme will really help. I've helped...

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Barrett Coaching and Training - New Site

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To do lists… - Barrett Coaching and Training

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Barrett Coaching and Training - New Site

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I follow a lot of adult ADHD forums on social media, and quite often I come across a post I can relate to. A while ago, someone asked - does anyone else make

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Barrett Coaching and Training - New Site

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Out of sight, out of mind - Barrett Coaching and Training

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This is a big one, and it impacts on so many aspects of our lives. Let’s start with people. We have a number of loved ones, family and friends. We also have

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If you want to get more organized in 2023, then you're not alone. If you have attention deficit hyperactivity disorder (ADHD), however, it may seem like a monumental task. The good news is that whether you have ADHD or simply share some of the same struggles with organization, even small changes can have huge benefits.

Selected from a recent HomeAdvisor blog on organization hacks for people with ADHD, the following tools will help you improve your concentration, planning, and productivity-at work and at home.

1. Calendars and Planners

Whether you struggle with forgetfulness, distractibility, procrastination, time management, or all of the above, one productivity tool is indispensable: the calendar. Calendars serve as the home base for all of your tasks, allowing you to visualize, organize, and prioritize them in one place. You can input appointments instead of relying on your memory and even add electronic reminders for tasks to help minimize procrastination.

Since planners come in all sorts of shapes and forms, you can choose the one that works best for your brain and your lifestyle. If you like keeping track of everything on the phone in your pocket, then try a smartphone planning app.

If looking at your devices increases your distraction level, then consider an old-school paper calendar on your work desk or an erasable whiteboard calendar in your home. Just keep trying until you find the solution that works for you-the best planning tool is the one you use regularly.

2. To-Do Lists and Chore Charts

Calendars are ideal for time-sensitive tasks, while to-do lists work well for things without a specific date or time. You can even use the two tools together by blocking out periods on your calendar to tackle your to-do list. If you tend to make to-do lists or chore charts but then procrastinate on follow-through, a few simple suggestions can help with motivation.

To avoid getting overwhelmed, break down large tasks into smaller milestones or into smaller periods with time blocking. Setting a timer to work for 15 minutes and rest for 5 (or whatever pattern works for you) can prevent your mind from wandering and stay on task.

You might schedule weekly chores for a specific day, like organizing your desk on Thursdays or vacuuming on Sundays. Don't forget to reward yourself with both smaller rewards, like crossing tasks off your list, and larger rewards, like treating yourself to ice cream when you reach a certain goal.

3. Sticky Notes

Because those with ADHD and ADD (attention deficit disorder) often struggle with forgetfulness, having items in plain sight can make things easier. Colored sticky notes provide visible reminders of the things we need to do or remember. Put a post-it on the fridge as a grocery list, on the front door to remember to bring your lunch, or on your computer monitor to keep frequently used information at hand.

If you need to organize your family's chores, try combining sticky notes with color coding (described below) and give each family member a designated color.

4. Clear or Open Containers

While organizing your home and office can help reduce distraction, sometimes we lose track of things that are put away. Fortunately, this doesn't mean you have to tolerate clutter in your space. Thanks to clear plastic tubs and open bins, you can organize your belongings neatly in closets, on shelves, and in cabinets without forgetting where they are.

When everything has a home in a visible spot, you can rely less on memory to find items when you need them. Place your keys on a hook near the door, put seasonal clothes in a clear bin in your closet, and keep office supplies in an open basket on your desk. An added benefit: When you can see what you have, you won't rush out to buy new items, thus saving you time, money, and further clutter.

5. Labels for Everything

If clear containers don't always make sense, labels can be a lifesaver. Stacks of boxes in the storeroom don't cause nearly as much stress if you know what each of them contains. You can eliminate paper clutter on your desk by having labeled folders for different document types: bills, banking, healthcare, invoices, etc.

Putting labels on dry goods like pasta, flour, and sugar (or using clear containers!) can help you keep track of what you have in your cabinets.

6. Color Coding Systems

Because distinctive colors tend to stand out in our brains, color coding can help us group items in an instant. If you work from home, buy different sets of colored folders for personal and work documents.

If you find yourself fumbling with your keys, then try tagging each with a different color to keep them straight. Color-code seasonal items by marking winter wear with blue tape and summer gear with yellow tape (or whatever colors will help you remember).

7. The Buddy System

Whether friends provide entertainment or accountability, working with another person can increase your productivity. You can chat on the phone with a friend while mopping your floors, study with a classmate who will keep you on track, or have a daily check-in with a coworker.

In a concept known as body doubling, the mere presence of another person often helps those with ADHD accomplish tasks. Having a buddy alongside you can reduce feelings of frustration, increase motivation, and even improve time management (if you schedule specific times to meet).

Getting Started

Sometimes, the hardest part about accomplishing a goal is simply getting started. While making a to-do list or getting a calendar is a great starting point for many people, feel free to try whichever of these productivity tools resonates with you.

If you need a little extra help in cleaning, organizing, or setting up your ADHD-friendly space, then consider hiring a professional.

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7 Organizational Tools for ADHD/ADD Adults - Akiflow

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ADHD and other neurodiversities can make it harder to concentrate and be productive. Find out in this article a few tools that help with that.

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The personal trainer for your housework.
The Organised Mum Rocks is a bank of audio sessions to clean, cook and organise your life by.

Download The Organised Mum app and get access to your 7 day FREE trial of guided cleans!
In app purchase £3.59pm

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The personal trainer for your housework. The Organised Mum Rocks is a bank of audio sessions to clean, cook and organise your life by. Download The Organised Mum app and get access to your 7 day FREE trial of guided cleans! In app purchase £3.59pm

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Barrett Coaching and Training - New Site

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Keeping a job - Barrett Coaching and Training

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Many people with ADHD find it hard to hold down a job. Difficulties include time keeping, prioritising, forgetting things, boredom, personal relationships,

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Barrett Coaching and Training - New Site

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Why Money Feels Harder with ADHD - Barrett Coaching and Training

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Guest blog post by Abby Birch, Neurodivergent Money Expert

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Barrett Coaching and Training - New Site

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Budgeting tips - Barrett Coaching and Training

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One of my clients asked me for budgeting tips. People with ADHD often describe themselves as not being good with money. Difficulties paying bills on time,

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Barrett Coaching and Training - New Site

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ADHD tax - Barrett Coaching and Training

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How many times have you bought food, and forgotten it at the back of the fridge? How much have you spent on hobbies and crafts, only to lose interest after a

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Free Online Counselling Course with Certificate

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Our free online counselling course with certificate, Counselling Skills Level 2 qualification is funded by UK government. Gain an accredited certificate.