ADHD Toolkit
Strengthen your "CEO skills"—planning, organizing, initiating, and adapting when things change
Working Memory Support Tools
🧠 When You Can't Hold Information
ADHD affects working memory—your ability to hold and manipulate information in your mind. The solution? Stop trying to remember everything. Use external memory instead.
Info Dump
Write down EVERYTHING in your head immediately. Keep a notepad or notes app always accessible. Don't trust your memory—externalize it.
Voice Memos
Talk to yourself. Record voice notes when ideas hit. It's faster than typing and captures your thoughts before they vanish.
Visual Cues
Place items where you'll see them. Sticky notes on mirrors, shoes by the door, pill bottles on the counter. Out of sight = forgotten.
Chunking
Break information into smaller groups. Phone numbers: 555-123-4567 not 5551234567. Lists: group by category, not random order.
Repeat It Back
When someone tells you something, say it back immediately. "So I'm meeting you at 3pm at the coffee shop?" Forces encoding and retention.
One Thing Method
Only hold one active task in mind. Finish or write down the current thought before moving to the next. Multi-threading fails with ADHD.
Working Memory Hacks
- Set alarms with labels, not just times ("Take medication" not just "9:00am")
- Use the same spot for everything (keys ALWAYS on hook, not "somewhere around here")
- Take photos of where you parked, what you're wearing, anything you need to remember
- Calendar events immediately or they'll evaporate from your mind
- Accept you have a limited working memory—it's not a moral failing, it's ADHD
Task Initiation Checklist
🚀 Getting Started Is the Hardest Part
Task initiation is a core executive function skill. When you can't start, work through this checklist to identify what's blocking you and how to overcome it.
Do I know EXACTLY what the first step is?
Vague tasks paralyze ADHD. If you can't articulate the very first action, break it down more. "Work on project" → "Open laptop and create new document."
Is the task too big?
Overwhelming tasks trigger avoidance. Make it smaller. What's the 5-minute version? Just start that part.
Do I have what I need?
Missing supplies, unclear information, or not knowing how to do something creates friction. Gather resources first, or identify what you need to look up.
Is my environment set up?
Phone on silent? Distractions minimized? Materials within reach? Water available? Your space affects your ability to start.
Have I done a transition activity?
ADHD makes transitions difficult. Do a 2-minute activity between tasks: stretch, walk, drink water, take three breaths. Signal "we're switching now."
Is this the right time?
Maybe you're low on energy, not in the right headspace, or it's not your peak focus time. Can you do something easier now and tackle this later?
Have I set a timer?
Commit to just 10 minutes. Tell yourself you can stop after that. Usually, starting is the hardest part and you'll keep going.
Am I trying to be perfect?
Perfectionism causes paralysis. Give yourself permission to do it badly. A messy draft beats a blank page. You can improve it later.
Flexible Thinking Exercises
🔄 Shifting Gears When Things Change
Cognitive flexibility—adapting to change, seeing other perspectives, finding alternative solutions—is often impaired with ADHD. These exercises build that mental muscle.
Exercise 1: Multiple Solutions
Exercise 2: Perspective Taking
Rigid Thinking:
Flexible Thinking:
Exercise 3: Plan B Practice
ADHD makes us get stuck on Plan A. Practice creating backup plans for everyday situations:
Building Flexible Thinking
- When you notice rigid thinking, pause and ask "What else could be true?"
- Practice the phrase "That's one way to look at it" instead of defending your view
- Deliberately do small things differently: new route, different order, try something new
- When plans change, name your feelings but then problem-solve: "I'm frustrated AND I can adapt"
- Catch yourself using "always/never/everyone/no one" and soften it: "sometimes/often/many/some"
Downloadable Daily Reminder Templates
⏰ Pre-Built Reminder Systems
Executive dysfunction means forgetting essential tasks. Use these templates to set up automatic reminders in your phone or print them as checklists.
Morning Routine Reminders
Work/Focus Reminders
Evening Routine Reminders
📥 Save Your Reminder Templates
Print this page or save as PDF to reference when setting up phone alarms
Executive Function External Supports
🛠️ Tools That Do the Thinking For You
You can't always rely on your executive functions. Build external systems that don't require constant mental effort.
🗓️ Visual Calendar
Wall calendar or whiteboard where you see all commitments at a glance
📝 Capture System
One place for all notes, tasks, ideas (notes app, notebook, voice memos)
⏰ Multiple Alarms
Specific labeled alarms for medication, appointments, daily tasks
📍 Location Cues
Items placed where you need them (vitamins by coffee maker, gym bag by door)
📋 Checklists
Laminated lists for repeated tasks (morning routine, packing, cleaning)
🤝 Body Doubling
Work alongside someone else (virtually or in person) for accountability
🔔 Smart Home
Automate what you can (lights, thermostats, recurring orders)
📸 Photo Log
Take photos of parking spots, receipts, things to remember
Executive Function Self-Assessment
🎯 Know Your Strengths & Challenges
Everyone has different executive function profiles. Understanding yours helps you compensate strategically.