8 ADHD Hacks That Actually Help You Feel Less Scattered
If you live with ADHD, you probably know this routine:
You start cleaning the kitchen, but then remember the laundry, then notice a pile of mail, then somehow you’re reorganizing your spice cabinet while your coffee goes cold.
By noon, you’ve done everything and nothing, and you’re exhausted.
You’re not lazy. You’re not bad at adulting. Your brain just works differently; it craves novelty, stimulation, and systems that fit you, not Pinterest.
Here are 8 ADHD hacks that actually make life easier, no shame required.
1. Celebrate the “Side Quests”
You meant to fold laundry, but ended up wiping down the bathroom sink?
Congrats, that’s still productivity!
ADHD brains love detours, and those side quests count. Instead of beating yourself up, try reframing: “I didn’t get off track, I just got something else done.”
✨ Hack: Keep a “Done List.” Write down everything you accomplish, even tiny things. It gives your brain a dopamine hit and shows progress you might miss otherwise.
2. Make Two Lists: “Priority” and “Pie in the Sky”
One of the hardest parts of ADHD? Everything feels equally urgent. You can’t tell if you should pay a bill, reply to an email, or finally clean out your car.
✨ Hack: Split your to-dos into two categories:
Priority: Must-dos (bills, work deadlines, feeding yourself).
Pie in the Sky: Nice-to-dos (color-coding your closet, deep-cleaning your oven).
When everything’s urgent, nothing is. This list trick helps your brain sort the chaos.
3. Use Voice Technology to Outsmart Forgetfulness
If your ADHD brain forgets everything the moment you think of it, let Alexa, Siri, or Google Home carry that load.
✨ Hack:
Add groceries to your Alexa shopping list as you run out of things.
Tell Siri, “Remind me to switch laundry in 20 minutes.”
Use your voice notes for random ideas before they vanish into the void.
Your brain’s storage is full; outsource it.
4. Time Your Tasks (So They Stop Feeling Impossible)
Ever avoided a task for weeks, then finally did it and realized it took… four minutes? ADHD time blindness makes small tasks feel huge because your brain can’t accurately measure time.
✨ Hack:
Time yourself doing dreaded chores, dishes, email replies, tidying.
Write down the average time next to it (e.g., “Unload dishwasher: 6 mins”).
Next time, you’ll know, and that “mountain” will shrink into a molehill.
5. Break Big Tasks Into Ridiculously Small Steps
“Clean the house” is not one task; it’s 47 mini-tasks in a trench coat.
✨ Hack: Write each step separately. Not “do laundry,” but:
Gather clothes
Start wash
Move to dryer
Fold one load
You get dopamine from checking off boxes, so give your brain more boxes.
6. Get the Important Stuff Done First (Even If It’s Boring)
Before diving into side projects or deep-cleaning the junk drawer, do the essentials that make your day flow smoother: shower, eat, meds, clothes.
✨ Hack: Make a “Launch List” for your morning minimums. Once the basics are done, you’re already winning the day.
7. Anchor Tasks to Habits You Already Have
Instead of setting rigid times, connect new habits to existing ones.
✨ Hack:
“After I brush my teeth, I’ll pack my lunch.”
“When I make coffee, I’ll unload the dishwasher.”
Anchoring helps your brain remember naturally, no alarms needed.
8. Reward Progress, Not Perfection
ADHD brains thrive on dopamine. Waiting until the whole house is clean before celebrating? You’ll burn out.
✨ Hack: Reward yourself for starting, not just finishing.
Light a candle, make your favorite snack, or take a five-minute scroll break after completing even one task.
Progress > perfection. Always.
💛 You’re Not Scattered, You’re Wired Differently
You don’t need to fix your brain. You just need tools that work with it.
And therapy can help you create systems that fit your life, not someone else’s version of “organized.”
📅 Book a session today with one of our Michigan-based virtual therapists at idealpsychologygroup.com.
Let’s help you find balance, build structure that sticks, and finally feel calm in your own chaos.
