ADHD Toolkit — Build Your Own

Nothing in this toolkit is a reason to stop, start, or change a prescribed medication. That decision belongs with the prescriber who started it — bring the page to them instead.

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.

Questions people ask

What's the "core triad" this toolkit is built around?

Three underlying skills most ADHD strategies map onto: attention regulation (aiming a spotlight that wanders), cognitive flexibility (getting unstuck and shifting gears), and inhibition control (a gap between impulse and action). Nearly every strategy below is really building one of these three, whatever category it's filed under.

Do I need to use all of these?

No — start with two or three. A long list of good ideas nobody opens is worse than three that actually get used. An ADHD toolkit works best small.

Is my saved list stored anywhere besides this device?

No. Your star picks are saved to this browser's local storage only — nothing is sent anywhere. Clearing your browser data or tapping "Clear" removes it; use "Copy my list" if you want a portable backup first.

Is cyclic breathing — the "30 rapid breaths then a hold" strategy — safe for everyone?

Not for everyone. It's a form of voluntary hyperventilation, so it's not for you if you're pregnant, have a cardiovascular or seizure condition, or get lightheaded easily — and never do it in water, standing without support, or while driving. See the full walkthrough and cautions on the cyclic breathing page before trying it the first time.

How is this different from the ADHD guide?

This page is the practical, browsable version — dozens of standalone strategies to star and save. The ADHD guide covers the mechanism behind them, the research each one rests on, and the honest limits — worth reading for the "why," not just the "what."