These are the ADHD tools, such as timers, app, and journals, our team has found helpful for boosting productivity and managing anxiety.
While many people with ADHD can benefit from medication and therapy, there are also several other products and apps that can help improve focus and productivity and manage anxiety associated with ADHD.
While these tools can help anyone manage their time and organize their lives, they may be especially helpful if you live with ADHD.
The most important tool of all
“I’d be remiss if I didn’t mention community. I think having people who share experiences and brain waves (however spicy) with you helps you feel less shame and guilt over what ADHD might put off track,” says Lauren Kerwell, our teammate who’s managing ADHD.
“Community that checks in, asks about your goals, and encourages you, shows you new fidget toys or Insta reels or just ways to deal.
“I haven’t always been accepting of the fact that community makes life better, and I’m so glad I’ve come around from that thinking. Having safe friends to keep you accountable and also reflect your worth back to you [is] so important.”
Here are the other ADHD tools our team finds helpful.
Setting timers throughout the day can be helpful for staying on task. “My Google Pixel watch is my lifesaver,” says Lauren. “I set alarms for increments throughout the day, so that I can be more aware of time passing.”
You can set specific timers that remind you it’s time to do something or general timers at intervals like Lauren to remind you to assess whether you’re on task. You can also set a countdown timer to help you complete a specific task.
“I just use the one on my phone for when I am having trouble focusing. I will set it with the intention that I have X minutes to go do ‘the thing,'” adds Tegan Dover from our team who officially received an ADHD diagnosis in 2018.
If your phone tends to be a distraction trigger for you, you might opt for a different physical timer below.
Fidget spinners are one of the most popular tools for managing ADHD. While anecdotal evidence on the benefits of fidget toys is strong, current scientific research sends mixed signals.
A 2021 study indicates fidget spinners can improve on-task behavior, but this study only evaluated three Dutch children in third grade. A
All studies leaned on small test groups, using different research criteria and parameters, and focused only on children, so more research is needed. Until then, many adults anecdotally report fidget toys are helpful, so they may likely be worth trying.
Since ADHD symptoms might make it tough to remember important events, appointments, and commitments, it can be helpful to experiment with different agendas or calendar systems. Some people may prefer a traditional planner, but keeping a planner in itself can become a time drain.
As one of our team members put it, despite having some success with written planners, “I focused more on making my written planner look pretty and organized than the actual goal of the planner itself.”
It can also feel discouraging when you don’t complete tasks on the exact day or time slot you planned. So if a certain type calendar or journal has not worked for you in the past, consider exploring new options that can both help you remember what needs to get done and allow you to feel a sense of accomplishment.
It also helps to have a plan for the tasks that don’t get done and how you’ll migrate them so you still feel in control (less guilt) when things don’t go as planned.
Bonus reminder
Taking frequent breaks might seem counterintuitive if you have trouble focusing, but stepping away from a task to get fresh air every so often might help with overall attention.
There is no one definitive way to manage ADHD because everyone is different with unique responses. However, many people find that a combination of medication, therapy, and management tools can help them experience good results.
If you prefer to avoid medication, it may be possible to manage your symptoms with a combination of behavioral therapy and lifestyle changes. Try to remain open to different options and get advice from healthcare professionals. The use of several approaches can help make an even bigger impact.
This involves working in 30-minute increments with brief breaks in between. It’s similar to the Pomodoro method, which means working for 25 minutes followed by 5-minute breaks. Scheduling predetermined breaks like this has been shown to encourage more on-task work in those with ADHD.
Some people find that caffeine helps, but it’s not a good idea to use it as a replacement for ADHD medication.
Insufficient sleep, high stress, and lack of exercise are examples of events that can worsen ADHD symptoms and make it even harder to focus.
ADHD can make it tough to go through your day without feeling overwhelmed. But you don’t need to resign yourself to feeling this way.
Treatment for ADHD is available, and various management tools can help you stay organized, improve your focus, and reach your daily and weekly goals.
