21 new life hacks from people with ADHD

Conventional organizational strategies don't work for adults with ADHD. Our brains need more creative "organization hacks" to tackle certain everyday problems. Here they are.

ADHD experts struggle with the same symptoms that challenge us all. They lose things, miss appointments, buy organizational books they never read – and live with clutter. But they've also developed a few useful strategies. Here's a compilation:

21. Draw mind maps. " Mind maps help with decision-making, problem-solving, or starting a project. I draw circles and write a few words, each representing an idea. Then I connect the circles that are related to each other."

22. The index card system. "I write tasks on index cards and meet with my wife once a week to align priorities and figure out who will do what."

24. Visualize difficult decisions. "I write the problem at the top of a large piece of paper and create three columns: reasons why to do it, reasons not to do it, and creative ideas. Then my wife and I fill out the sheet and find solutions."

25. The retired office organizer. "At least once a year, I hire someone to handle all my paperwork. I use the platform www.rentarentner.ch for this."

26. Plan intimate time specifically. "I schedule time with my partner specifically in my calendar because otherwise it doesn't get enough time. Whether we watch a movie, have sex, or cook together doesn't matter—the main thing is that we spend time together."

27. Create quiet zones. "I create spaces where I'm not allowed to put anything, not even a book, under any circumstances. Currently, it's a comfortable lounger. I can truly relax there."

27. Day-ahead meal prep. "I set the table the night before, prep all the ingredients, and store them in containers. Then I simply throw them into the pot, pan, or microwave.

28. Key trick from childhood. "My keys hang on a small chain – and that chain hangs on my pants. That's how I did it as a child, and it worked well, so I've reintroduced it."

29. The little time trick. "I always focus on the time it takes to get to my destination on time, not on the appointment time. I also set my watch forward 5 minutes."

30. Label storage containers. "I not only label a container with the general category, but also list all the items it contains on an index card and attach it to the side."

31. Digital Recipe Treasure Chest. "I use an app to organize and save my recipes so I always have everything at my fingertips, especially my favorites."

32. Practice being in the moment. "In conversations with my partner, I practice being completely present once a week in a quiet space. This strengthens our connection and trains my focus for other conversations as well."

33. Ritualize sleep. "I have a set bedtime routine that helps me prepare my body and mind for rest. I read a book, meditate, do a breathing exercise, or listen to binaural music . Checking my phone, however, is taboo."

34. Every break counts. "I want to do sports to balance my office job, but that often doesn't work out. So now I use my work breaks for short stretching exercises or a short high-intensity workout . Afterward, I concentrate even better."

35. Learn to love your quirks. "ADHD brings with it many challenges, but it also has its advantages. I'm increasingly emphasizing these, because many wonderful people really appreciate my creative abilities, my fresh sense of humor, and my ability to think outside the box."

36. Digital detox. "I take a specific 30-minute break from any screens every day. This helps my brain relax and reduces sensory overload."

37. Soak up natural light. "I prefer to work or relax near a window. I often go outside for 10 minutes right after breakfast. Natural light has a positive effect on my mood and concentration."

38. Keep healthy snacks on hand. "I always have healthy snacks like nuts or fruit nearby. I find dates particularly brilliant in this regard. They help keep my blood sugar levels stable and reduce cravings for refined sugar."

39. Music as a focus tool. "Background music—especially instrumental music or certain chill-out tracks and nature sounds—helps me tremendously to minimize distractions and increase my concentration . I often become completely absorbed in my work and am incredibly efficient."

40. Celebrity breathing exercises. " Wim Hof, the so-called Iceman , is a crazy guy. But for me, his breathing exercises are mental hygiene, a short meditation, and a stimulant all in one. I feel completely invigorated every time I do them. A nice bonus: I can now hold my breath for up to three minutes without fainting. It might come in handy someday."

41. Meeting with the tribe. "Nobody understands me, or so I thought. Until I met other people with ADHD. Today, I regularly meet up with people with ADHD . For barbecues, dinners out, discussions, or lectures. This not only enriches my personal life, it's even given me new business ideas."