Hey folks – a bunch of y'all are starting/continuing their journeys of navigating #ADHD in an ableist & capitalist environment (among other things). Here are a random smattering of tools, tips and ADHDFUNFACTS that have helped me. Note: these work for ME but may not work for YOU.

Protip – internal motivation feels like such a myth to me. Which is why I have many systems of external motivation! The one that saved my life while unemployed during a pandemic struggling with some chemical dependency stuff? http://www.Focusmate.com 

@Focusmate pairs you with other people trying to get things done to have a video study-date. It’s perfect for my ADHD siblings. Creates that timed external pressure (show up at this time, stay for 50 minutes, what’s your goal, etc.) that actually has a human on the other end.

It's free for 3 meetings/week, and only $5/month for unlimited use!

Protip – the other thing I do regarding external motivation? Deadlines from others. Whenever someone asks me to do a thing (work, creative, fun, etc.) I ask for a clear deadline, then put it in my calendar.

I tell people it can literally be in a few hours, or the next day, but if there’s no deadline it won’t happen. This makes a task 1000x more achievable, even if I eventually need an extension.

On that note a hard rule for me and scheduling is IF IT ISN’T WRITTEN DOWN, IT DOESN’T EXIST. I’ve used electronic calendars literally since 2004 (RIP palm pilot) to keep my life in order. It isn’t just that I can’t REMEMBER scheduling things, it also stresses me out to even try.

ADHD FUN FACT Something I didn’t know the name for until a few years ago is rejection sensitive dysphoria (RSD). Basically, it is extremely common for people with ADHD to have this and be hypersensitive to rejection. This is often triggered in less obvious ways

EXAMPLE I would get really hurt when people would say “hey, don’t you need to leave to get to (thing) on time?” My brain always said “see, they’re trying to get rid of you!” instead of “this person loves you and wants you to be successful.”

Pro-tip When getting big feelings about something in relationship with another person, ask yourself “What does this MEAN?” and honestly answer. If it “means” that a person is lying, doesn’t actually love you, etc. it might have something to do with this rejection sensitivity.

ADHD FUN FACT – research suggests that ADHD has a connection to dopamine (and more specifically dopamine transporters). Dopamine is the neurotransmitter of motivation, pleasure, and other stuff.

So, we can have polar relationships to pleasurable and/or addictive activities (gambling, drugs/alcohol, sex, etc.). I don’t think about gambling in general, but if I go to a casino I can’t stop (so I don’t go!). This can also manifest as LACK of interest (EG hyposexuality)

This is also why we get EXTRA addicted to social media, game apps, etc – they are made to be addictive for typical brains’ dopaminergic responses, so we get totally steamrolled. PROTIP? Delete an app you’re stuck to. Delete it impulsively when you can break away for ten seconds.

ADHDTOOL for addictive behavior– the KSafe. It is basically a big Tupperware with a digital locked lid with NO FAILSAFE. Once you’ve set it (1 minute – 10 days) whatever is inside not going anywhere unless you break it. http://www.thekitchensafe.com 

This really helped me with aforementioned chemical dependency issues I developed during the pandemic (and still struggle with). I love this thing because it is simple and works – once my brain knows the thing isn’t available, I worry less about it.

ADHD FUN FACT A key brain thing with ADHD is difficulty with working memory (like when someone tells you a phone number and you have to remember the digits to then input it into the phone). So I don’t try! I write down EVERYTHING. It is a LIE to tell myself "I’ll remember that.”

Protip – use whatever tools are available to you to create external safeties. Alarms, timers, lists, etc. Use whatever works for you, and stick with it! I love my Al*xa for this – I set timers, reminders, etc all the time. Again, not just to offload it, but to reduce my anxiety.

ADHD FUN FACT #3 – It is very common to have both ADHD and and Anxiety disorder (approximately 50% comorbidity rate)! This is multiplied by the anxiety-inducing nature of many ADHD medications (esp the stimulant variety).

And what is a common trait of anxiety disorders? Inability to concentrate. It’s a shitty circle. So, caring for your ADHD can look identical to caring for anxiety.

Protip#5 – I don’t mean to be annoying with this one, because I know you already know it, but exercise helps a ton. I started going to the gym last week and I’m almost annoyed at how much better my brain is functioning. It’s so simple, yet so difficult to do.

Alright, this is probably longer than I would read a list of ADHD tips, so if you’re still here, congrats on taking your meds today  What are your tips? What has been a big “a HA!” moment for you lately in your mental health?