ADHD Support Made Simple: A Quick Adult Guide

a compass

People with ADHD often use a wide mix of supports to help manage focus, organization, and emotional regulation. These can range from practical tools to professional support and lifestyle strategies. Note: I have not tried all the apps listed here, and I do believe to KEEP IT SIMPLE. Here are some of the main supports that maybe helpful:

Professional & Medical Supports

• Medication (e.g., stimulants like Adderall, Ritalin, or non-stimulants like Strattera) to help with focus and impulse control. Secondary mental heath meds like Anxiety/ Depression Meds that help with anxiety and depression that comes along with ADHD.

• Therapy & Coaching:

  • Cognitive Behavioral Therapy (CBT) for managing thought patterns.

  • ADHD coaching for practical skills like planning and accountability.

  • Group therapy or support groups to share experiences and reduce isolation.

Practical Tools & Technology

• Task managers / planners: Notion, Todoist, Trello, or simple paper planners.

• Time management tools: Pomodoro timers, visual timers, or apps like Forest.

• Reminders & alarms: Using phones, smartwatches, or Alexa/Google Home to prompt task switching.

• Note-taking tools: Evernote, OneNote, or voice memo apps to capture thoughts before they slip away.

• Whiteboards / sticky notes: Externalizing memory so tasks aren’t “out of sight, out of mind.”

  
  

Lifestyle Strategies

• Exercise & movement: Short walks, stretching, or workouts to burn off restlessness and improve focus.

• Body doubling: Working alongside another person (physically or virtually) to stay accountable like Focusmate (a real partner on-line).

• Environment hacks:

  • Noise-canceling headphones or earplugs (like Loops!)

  • Fidget tools for restless energy

  • Decluttering spaces to reduce distraction

    
    

• Routine building: Creating structured habits (same bedtime, morning routine, etc.) to reduce decision fatigue.

  
  

Community & Emotional Supports

• Support groups (online or local ADHD communities).

• Family & partner support: Sharing strategies so others understand and help reduce conflict.

• Self-compassion practices: Journaling, mindfulness,  self-appreciations, or gratitude before bed.