Strategies
10 min read
ADHD and Journaling: Methods That Actually Work
ADHD-friendly journaling that works: brain dumps, bullet journaling, voice notes, and alternatives for adults who cannot stick to a diary.
Strategies
Strategies
Practical ADHD strategies for time management, organisation, morning routines, and building habits that stick.
Knowing you have ADHD is one thing, but figuring out what to actually do about it is another. These articles focus on practical, ADHD-friendly strategies that work with your brain rather than against it. From morning routines and time management to exercise and habit-building, everything here is designed to be realistic and actionable, not just another list of tips written for neurotypical people.
26 articles in Strategies
Strategies
9 min read
ADHD and Summer Holidays: How to Cope When Structure Disappears
ADHD summer routine tips for adults and parents. How to manage when structure disappears, create flexible routines, and survive the summer holidays with ADHD.
Strategies
7 min read
ADHD and Back to School: Rebuilding Routine After the Summer Holidays
ADHD back to school tips for parents and students. How to rebuild routine, manage transition anxiety, and prepare for the school year with an ADHD brain.
Strategies
9 min read
Bullet Journaling with ADHD: A Beginner's Guide That Actually Works
Bullet journal for ADHD beginners. Simple ADHD-friendly bujo methods, why traditional planning fails, and how to build a system your brain will actually use.
Strategies
7 min read
ADHD and New Year's Resolutions: Why They Fail and What to Do Instead
ADHD New Year resolutions that actually work. Why traditional goal-setting fails ADHD brains, and practical alternatives for meaningful change in the new year.
Strategies
10 min read
ADHD and Gaming: Helpful, Harmful, or Both?
ADHD and video games have a complicated relationship. Learn why ADHD brains love gaming, when it becomes a problem, and practical tips for healthy gaming.
Strategies
11 min read
ADHD and Nutrition: What to Eat to Support Your Brain
Evidence-based ADHD diet and nutrition tips for UK adults. Learn which foods support dopamine, focus, and mood, plus practical ADHD-friendly eating strategies.
Strategies
11 min read
ADHD and Reading: Why You Cannot Concentrate on Books
Struggling to read with ADHD? Discover why ADHD makes reading hard, practical strategies for focus, and tips for audiobooks, active reading and more.
Strategies
9 min read
ADHD and Screen Time: Why Your Phone Has You in a Chokehold
ADHD and screen time are a dangerous combo. Learn why ADHD brains are vulnerable to phone addiction and get practical screen time tips that actually work.
Strategies
12 min read
ADHD Bedtime Routine: How to Build One That Actually Works
Why standard sleep hygiene fails ADHD brains, and how to build a bedtime routine that handles revenge procrastination, racing thoughts and a late body clock.
Strategies
10 min read
ADHD Meal Planning: Why Every System Fails and What to Do Instead
ADHD meal planning does not have to be complicated. Get a simple weekly meal plan, practical tips, and ADHD-friendly strategies for eating consistently.
Strategies
10 min read
Managing Adult ADHD Without Medication
What NICE recommends for adults managing ADHD without medication, including psychological support, adjustments, sleep, exercise and practical routines.
Strategies
13 min read
ADHD and Working From Home: Strategies That Actually Help
Working from home with ADHD is uniquely challenging. Get practical WFH strategies for focus, structure, and productivity from an ADHD mentor and social worker.
Strategies
6 min read
ADHD Morning Routine Builder: Your Interactive Checklist
Build a realistic ADHD-friendly morning routine with this interactive checklist, designed for executive function, not Pinterest perfection.
Strategies
13 min read
ADHD Body Doubling: Why Having Someone Nearby Helps You Focus
Body doubling is when having another person nearby helps you start and finish tasks. Learn why it works for ADHD, how to find a body double, and free options.
Strategies
10 min read
How to Study With ADHD: Revision Tips That Work
Struggling to study with ADHD? Learn ADHD-friendly revision techniques, focus strategies, and practical tips that work with your brain instead of against it.
Strategies
7 min read
ADHD and Cleaning: Why Tidying Feels Impossible
ADHD makes cleaning and organisation incredibly hard. Learn why tidying triggers paralysis, and discover ADHD-friendly strategies that actually work.
Strategies
6 min read
ADHD and Cooking: Why Meal Planning Feels Impossible
ADHD makes cooking and meal planning incredibly hard. Learn why executive function affects food prep and discover ADHD-friendly strategies for eating well.
Strategies
7 min read
ADHD and Mindfulness: Can Meditation Actually Work for ADHD Brains?
Traditional meditation is hard with ADHD, but adapted mindfulness can genuinely help. Learn evidence-based approaches that work for ADHD brains.
Strategies
8 min read
ADHD and Procrastination: Why You Cannot Just Start
ADHD procrastination is not laziness. Learn why ADHD brains struggle to start tasks, the science behind it, and practical strategies that work.
Strategies
6 min read
ADHD and Self-Care: Why the Basics Feel So Hard
Self-care with ADHD is not bubble baths. Why showering, eating and sleeping are harder with ADHD, and practical strategies that help.
Strategies
9 min read
AI Tools for ADHD: Best Apps for Focus, Planning and Organisation
The best AI tools for ADHD in 2026. ChatGPT for task breakdown, Goblin Tools for simplifying, and more practical picks for focus, writing, and planning.
Strategies
12 min read
ADHD and Exercise: How Movement Helps Your Brain
How exercise helps ADHD focus and mood, the best types of movement, why knowing it helps is not enough, and how to build a habit that sticks.
Strategies
5 min read
Building an ADHD-Friendly Morning Routine That Actually Sticks
Traditional morning routines rarely work for ADHD brains. How to build a flexible routine that cuts decision fatigue, and what to do when it slips.
Strategies
5 min read
ADHD Time Blindness: Why You're Always Late and What Actually Helps
Time blindness is one of the most misunderstood ADHD traits. What it is, why it happens, and eight strategies that help you manage time.
Strategies
4 min read
5 Executive Function Strategies That Actually Work
Practical strategies for executive function challenges with ADHD, covering task initiation, organisation, planning and time management.
Frequently Asked Questions
What strategies help with ADHD time management?
Effective ADHD time management strategies include using visual timers, time-blocking with buffer periods, body-doubling, setting multiple alarms, and working in short focused sprints rather than long stretches.
How do I build habits when I have ADHD?
Habit-building with ADHD works best when you anchor new habits to existing routines, keep the barrier to entry very low, use visual cues, and build in flexibility. Perfectionism is the enemy. Aim for consistency, not perfection.
Can ADHD strategies replace medication?
Strategies and medication serve different purposes and work well together. NICE guidelines recommend a combination of medication and non-pharmacological support for adults with ADHD. Strategies alone can be very effective, particularly for those who choose not to take medication.