Summary of Non-Toxic ADHD Productivity Hacks that ACTUALLY Work

Key Wellness Strategies and Self-Care Techniques:

• Gamification of Tasks:
  • Use music to time tasks (e.g., clean before a song ends).
  • Set a timer to beat your own record.
  • Compete with others for motivation.
  • Create a point system or random rewards.
  • Engage in challenges (e.g., daily yoga checklists).
• Dopamine Switching:
  • Alternate between hard tasks and enjoyable activities to maintain motivation.
  • Plan your day to ensure that every challenging task is followed by a fun one.
• Flow with Your Brain:
  • Embrace your impulses instead of fighting them (e.g., use your phone in the shower if it helps).
  • Integrate enjoyable activities into mundane tasks (e.g., watch videos while exercising).
• Environmental Adaptation:
  • Use music and lighting to change your mood.
  • Change your physical space if you're feeling stuck (e.g., move to another room or go outside).
  • Showers can refresh your mindset and boost motivation.
• Utilizing Constraints:
  • Implement time management techniques like the Pomodoro Technique to maintain focus and prevent time blindness.
  • Use timers, alarms, and calendars to structure your day and avoid losing track of time.
• Accommodate Yourself:
  • Experiment with unconventional coping mechanisms (e.g., sensory tape, fidget toys).
  • Use grounding objects like spinner rings to help manage stress and maintain focus.

Productivity Tips:

• Keep a streak for daily tasks to create a sense of accomplishment.
• Don’t stop working entirely; incorporate small tasks or breaks to maintain momentum.
• Use apps and tools designed for ADHD management to enhance productivity.

Presenters/Sources:

The speaker in the video (not explicitly named) discusses personal experiences and strategies for managing ADHD.

Notable Quotes

— 00:49 — « The first rule to working effectively with your brain is to make life as fun as possible because ADHD brains are constantly looking for more dopamine to satisfy their needs. »

— 02:58 — « Always work with your brain and not against it. Imagine you're swimming in a river; you can swim against the stream and waste all of your energy while covering almost no ground, or you can go with the flow and get much farther with much less effort. »

— 05:26 — « No coping mechanism is too out there because it's better than doing nothing the conventional way. »

— 08:55 — « Finally, constraints suck but they rock. I'm sorry, it's true and I love freedom as much as you do, but some constraints are incredibly helpful especially with time. »

Category

Wellness and Self-Improvement

Video