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Build Your ADHD Toolkit

Dozens of evidence-based strategies. Star the ones that fit your brain — they collect into a list you can keep.

The core triad

1 · Attention regulation

Aim and re-aim a spotlight that wanders. Anchors, a clear environment, and short work blocks.

Quick win: point at what you're doing and say it aloud — physical + verbal engagement roughly doubles focus retention.

2 · Cognitive flexibility

Shift gears and get unstuck. Transitions, offloading, and "how can I do both?".

Quick win: keep a "parking lot" notepad for intrusive thoughts — write them down to revisit later.

3 · Inhibition control

Put a gap between impulse and action. Pre-decided responses and a pause button.

Quick win: when an urge hits, set a 10-minute timer — most urges peak at 3–5 minutes and fade.

My toolkit

Your picks are saved on this device. Start with two or three — an ADHD toolkit works best small and actually used.

Want the fuller picture behind these strategies — the mechanism, the research, the honest limits? See the ADHD guide.