Here are some quick tips that have been helpful for me: 👇🏻 🔹Create a "distraction kit" can be a box filled with fidget toys, stress balls, or other tactile items that can help with nervous energy and reduce impulsivity. 🔹A visual timer, such as an hourglass or timer app with a visual display, can help increase awareness of time and prevent getting lost in hyperfocus. 🔹Engaging in physical activity such as walking or yoga can help individuals with ADHD release excess energy and improve focus. 🔹While it may sound counterintuitive, some individuals with ADHD find that sensory deprivation can help improve focus and reduce distractions. 🔹Creating a “mind dump" involves taking a few minutes each day to write down all the thoughts and ideas that come to mind, which can help free up mental space and reduce stress. 🔹It's important to remember that hyperfocus is a part of ADHD and not a personal flaw. Practicing self-compassion can help reduce feelings of guilt or shame. 🔹Try a "mindful transition" where you transition from one task to another, take a few deep breaths and bring awareness to the present moment. This can help reset the mind and prevent getting stuck in hyperfocus. 🔹Use "if/then" planning - Create a plan for how to transition out of hyperfocus mode by setting an "if/then" statement. For example, "If I've been working on this task for over an hour, then I'll take a 10-minute break." 🔹Changing the environment, such as working in a different room or going to a coffee shop, can help break the hyperfocus cycle and increase creativity. 🔹Incorporate mindfulness breaks - Take short breaks throughout the day to practice mindfulness exercises, such as deep breathing or body scans. This can help prevent burnout and increase focus. 🔹A hydration tracking app can help remind you to drink water throughout the day so that you stay hydrated. 🔹Keeping healthy snacks, such as fruits, nuts, and vegetables, nearby can help prevent hunger.

Laziness is a misconception about ADHDers. The truth is, their minds are wired differently, making it challenging to focus on tasks that don't interest them. Late diagnosis only compounds the issue, leading to missed opportunities and unrealized potential.

😞Sometimes you can be your own biggest critic (or bully). 💗Be kind and cut yourself some slack for learning how to work with an ADHD brain!