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Living with ADHD can feel like running a marathon with distractions at every turn. But with the right ADHD hacks, you can ease the noise a little bit and work with your brain instead of against it. Whether you’re struggling with focus, time management, or motivation, these are the top ADHD life hacks that can help you stay on track and make daily tasks easier.
Externalise Your Thoughts with a ‘Second Brain’
Your brain may be full of great ideas, but keeping them all inside can be overwhelming. Instead, create a “second brain”—a place to store notes, reminders, and tasks. When I’m feeling particularly overwhelmed by how much I have to do and have even more racing thoughts than usual I make a second brain to help organise thoughts and ease anxiety that I’ll forget something.
Best ADHD-friendly tools:
- Apps like Notion, Evernote, or Google Keep – to jot down ideas quickly.
- Cute notebook – I keep mine on me, on my desk or my bedside table.
- Sticky notes – if you’re staying in one spot for a while.
- Voice memos – saved in a folder, great if writing things down feels too slow.
This method prevents forgetfulness and allows you to focus on doing rather than remembering. Once things are in an app, a notebook or a folder on my phone I relax a little knowing I can check it later and focus on what I’m trying to get done.
Use the ‘Two-Minute Rule’ for Small Tasks
ADHD brains tend to procrastinate, especially on small, annoying tasks. The Two-Minute Rule helps overcome this:
👉 If a task takes less than two minutes, do it immediately.
- Reply to that email.
- Put the laundry in the basket.
- Throw away that empty coffee cup.
Small wins help create momentum, making bigger tasks feel more manageable.
Body Doubling for Instant Accountability
Struggling to get started on work or chores? Body doubling is an ADHD hack where you work alongside someone else to stay on task.
🎥 How to body double:
- Ask a friend or coworker to work with you, either in person or on a video call.
- Use platforms like Focusmate to match with a virtual body double.
- Play “Study With Me” YouTube videos to create the illusion of working with others.
Having someone there—even virtually—reduces the urge to get distracted.
Create ‘Lighthouse Tasks’ to Guide Your Day
ADHD brains love novelty but struggle with consistency. A Lighthouse Task is one core task that anchors your day.
💡 Light House Task examples:
- Start your morning with one non-negotiable task, like making a to-do list or stretching.
- If you’re overwhelmed, pick just one priority for the day and focus on that.
Lighthouse tasks help establish routines without feeling rigid.
Gamify Your To-Do List with Timers & Rewards
ADHD brains thrive on dopamine, so turning tasks into a game can increase motivation.
🎯 Try these ADHD-friendly techniques:
- Pomodoro Technique – Work for 25 minutes, then take a 5-minute break.
- Beat the Clock – Set a 10-minute timer and race yourself to finish a task.
- Reward System – Treat yourself after completing a difficult task (e.g., a snack, 10 minutes of TikTok).
This approach makes even the most boring tasks more engaging.
Set Up Physical ‘ ADHD Launchpads’ to Limit Forgetfulness
ADHD brains struggle with object permanence, meaning out of sight, out of mind. A launchpad is a designated spot where you place essential items to avoid forgetting them.
🚪 How to set up a launchpad:
- Keep keys, wallet, and phone in the same spot near the door.
- Place a “To-Go” basket with things you need for the day (e.g., gym clothes, lunch, charger).
- Use visual reminders like sticky notes on the bathroom mirror, fridge or front door.
This ADHD hack lets you relax the night before knowing that everything is on your launchpad/in your to go basket and your post it note reminder is on the door!
Use ‘Temptation Bundling’ to Make Boring Tasks Fun
Boring tasks are harder to complete when your brain craves stimulation. Temptation bundling pairs something you need to do with something you enjoy.
- Only listen to your favourite podcast while doing your least favourite task eg: laundry.
- Only watch your favourite TV show while exercising. When a new ep drops you’ll have to do your routine if you want to keep up!
- Only drink your favourite drink while answering emails.
This technique turns chores into something you actually look forward to!
Declutter with the ‘Five-Item Rule’
Messy spaces can overwhelm ADHD brains, making it hard to focus. Instead of tackling everything at once, use the Five-Item Rule:
🧹 Pick up just five things, put them away, and stop.
Most of the time, you’ll feel motivated to continue! If not, you’ve at least made progress.
Make Routines More Flexible with by planning ‘Menu Routines’
Traditional routines or schedules can feel restrictive for ADHD brains. Instead, create “menu-style” routines that give you flexibility.
🍽 Example – Morning Routine Menus:
- Choose one: Stretch OR meditate OR do jumping jacks.
- Choose one: Coffee OR tea OR smoothie.
- Choose one: Journal OR read OR listen to a podcast.
This prevents boredom while still keeping a structure.
Automate or Outsource Tasks When Possible
ADHD brains can struggle with decision fatigue, so reducing daily choices helps free up mental energy.
🤖 Ways to automate or outsource tasks:
- Set up auto-pay for bills.
- Use grocery delivery services to avoid decision overwhelm at the store.
- Automate reminders with apps like Google Calendar, Todoist, or Reminders.
- Delegate tasks to friends, family, or coworkers when possible.
Less decision-making = more brainpower for things that matter.
Work With Your ADHD, Not Against It
Hacking your ADHD isn’t about forcing yourself to work like a neurotypical person—it’s about adapting your environment and strategies to fit your brain.
Try out a few of these ADHD hacks and see what works for you. Remember, small changes can make a huge difference over time.