My Top 5 Favorite ADHD Strategies — and our FREE ADHD Toolbox Notion Template!

For me I am inundated with apps that I do not use , I cannot handle another.

Oh yeeah gotta have the chocolate.

Hard to turn off the hyper focus switch

I only recently accepted that I am probably affected by ADHD and have more recently clicked around YT where I stumbled on your channel. As far as coping, I am seeking mechanisms. One technique I use while I watch videos is that I have power/speed metal playing in the background at a low-medium volume to engage the part of my brain that wants to play 'shiny' so I can focus on watching the whole video and maybe absorb some of the material in it.

"....or if your brain was trying to get out of the thing you said you were going to do." 🤣🤣🤣

For anyone else looking to learn a new language, a really great motivator is playing video games in the new target language. For example, I searched for STEAM games that could be played in French and then looked for games that have a good amount of dialogue or written text that were just slightly above my current level. When the game is a good match for my interests and comprehension the next trick is setting a timer so I don't spend too much time "studying."

Love your videos, but this absolutely needs timestamp chapters.

I’m interested to hear more about the digital point of performance please? Or is that the notion? 😊

Thank you a lot for do some videos. Body double doesn't work with me I always need silence and start after start it's easy to do what I love to do

THANK YOU I just discovered your channel and you are giving me hope!

I actually used Notion to build myself a habit tracker that rewards me with points to cash in on rewards. It helps so much with habits like brushing my teeth, things that will always feel like a chore. Notion is a godsend for ADHD brains.

Done is better then perfect 🤩👍🏼

Burnt a tortilla while preparing breakfast/playing with my dog/listening to this video! Yay multitasking!!

The cool exercise stuff is kind of why I want a farm so bad. Just the walking to and from the different tasks on the property (did you know varsities of squash need planted a kilometer away from each other if you plan to seed save to avoid crossing the varieties???) plus the real physical labor and fantastic fresh air. And I never thought to use the animals for body doubling! They’re not just livestock, but they’re coworkers and friends/family too! I now also need another play yard in my office for my hedgehog! She can be my emotional support hedgie!!

A video specifically about digital point of performance would be SUPER helpful for a lot of us... As someone who has managed to at least separate out my work & personal devices, but can't seem to get any more granular than that, that'd probably be really useful information. (Also, very excited to use the Notion templates! I'm a relatively recent Notion convert, and having stuff on Notion has been really helpful, I'm gonna bet this'll be FANTASTIC for me :D)

New challenge unlocked. Set an alarm every two hours to stop whatever I'm doing and do a five minute workout to see if that helps me get through my day with more accomplished.

hearing the song that you composed about perfectionism made me feel at peace with my tasks 😌

I’ve been using focusmate for body doubling and it’s been life changing!

OMG I love Club Brain! 🔊🎶💃🧠🕺🎶📢

I’m going to uni next year this video is going to be a lifesaver

Right in the moment when you began the Exercise Topic and said "Wait, where are you going?" I started scrolling down to read the comments. You caught me right there :D

3) "D for done"
Or "D's get degrees" / "D's get the same degrees"

I can't focus on videos or TV unless I'm doing something with my hands. To avoid that thing beingeating snacks which is what usually tends to happen, I crochet or do diamond art. If my husband insists we watch something together usually I play a mindless phone game like water sort. He thinks I'm not focused on the show, but I'm actually more focused than I would be if I were just sitting there staring at the tv.

Thanks! Love the tool box idea and template. :)

I have my own version of 'eating the frog first' that I have found to be very useful-- I call it "killing the paper dragon" (also the title of an unrelated tech book...) ; the idea is to identify the part of a project that takes up the most visual or mental space, but requires the least amount of time and effort to complete. It helps best with cleaning-- I will find the biggest single object and put that away, and then suddenly i am presented with much more clarity and confidence. When it comes to responding to text messages or emails, i type out the message in a word doc and save it for later-- that way i have a message prepared for when i feel ready to send it. I find that it takes the teeth out of what can feel like an overwhelming obligation.

What tips do you have to get over the wall of awful when it comes to exercising?

THANK YOU for the Notion template! I used it as a framework for a self-help tool I use called WRAP (Wellness Recovery Action Plan). This is a phenomenal tool!

Oooooh i love your hair short! Baby Jessica 🥹

how do you do digital point of performance? seems interesting and i'd like to learn more

Do you have any videos in regards to John Gottman's work.

He is located in Seattle Washington at the University of Washington and the University district?

He's most famous for The Love Lab

Just some of his books called "Mathematics of Marriage" as well as "raising emotionally intelligent child".

The raising the emotionally intelligent child was amazing. I never had terrible twos or terrible teens. As a father. The mother of our children never followed any of his appropriate behavioral activities. She chose to do the opposite like the four horsemen of Apocalypse.


By using the four horsemen Apocalypse behaviors with our children it created "parental alienation" PA.

This has destroyed everything. Our marriage and our relationship to our children.

I have not seen my 13-year-old daughter now going on 4 years. My son at the age of 18 stop seeing mother. Except for holidays and special occasions and even then only for the duration of that activities/events.

This happened Albert Einstein.

There's 200 years of science on it.

Yet legislation cannot be brought forward even in regards to the death of one child in California.

This bill was downturn just last year.

Psychological abuse is still allowed in the United States. In 2015 legislation in England Paris France Wales.

Has stopped the psychological abuse in the majority of human relationships by bringing it as a criminal offense not a family offense.

I love and hate notion. It’s almost too customizable. I end up spending so much time moving things around without actually getting things done. The app also bugs out a lot. If I’m trying to write a quick note it might lag and then I end up forgetting what I wanted to write.

But people make really cool templates and there are a lot of features that help you organize and customize the information you have.

"Do it badly, do it terribly!" My new favorite jam.

Thank you, very helpful tips, and happy for you, best wishes ❤

What really helps me is to, once in a while, sit down with pen/paper and look around my apartment.
I'd look around and see for example dirty clothes on my sofa. I'd ask myself, "why are they on the sofa?" Well, because the laundry basket is full. "Why is the laundry basket full?" Because I haven't washed anything. "What is stopping you from washing your clothes?" It's a lot of (mental) effort to sort the clothes into lights / darks / etc. before washing. "How would you make this easier in the future?" By having multiple laundry baskets, one for lighter colored clothes and one for darker colored clothes.

Basically I ask myself why things aren't done in my house and try to come up with solutions so that it's easier for me to do the things in the future :)

Body Doubling on Discord has been my #1 consistent tool. I tell everyone that it's a casual server, and they can pop in and out anytime they want. Sometimes just the thought that someone will arrive is enough to get me going because 40%, no one is on the server but me. 😂

Point of Performance was a game changer for me, especially when my home became too cluttered and I could barely function. Started with my coffee/tea station. Super grateful. 🙏🏾

BDNF only helps with hippocampal neurogenesis.

I like using Notion as a way to track how many miles I’ve ran. Partly to see my shoe mileage but also to see how I’m progressing week by week

Was watching this to get myself to do laundry. When there’s no new Jessica, I also watch TV shows that don’t need much attention to follow and listen to audio books. I CAN NOT do laundry tasks without something else going on to engage my brain.

I love exercise, and I'd do even more if i had more spare time in a day. It really balances me out, plus i love the exercise i do. But yes its very easy to hyperfocus over your exercise routine 😅. Have to prioritise it.

Try find forma of exercise that interest you and have a good support system. Climbing is a good option for many. The average climbing gym is low judgement, its generally not too scary, and trying to conquer the routes is stimulating to the brain. Or mountain biking can be nice coz the terrain changes keep you mentally engaged. Two examples of more interesting exercise for adhd brains. Find exercise that engages your brain and ideally have a built in support system.

I love notion!! The main part i like is that its REALLY customizable. I can organize things the way it makes most sense to me. And I can decorate it :)

When it comes to exercise, I think this modern trend where people constantly learn new dance challenges is absolutely genius. It's fun, it's cardio, it requires brain work to recreate & remember the moves.

Thanks for the great ideas!

Bodydoubling and exercise are my best tools and also breaking things down so much that that tasks are impossible to fail at

Monotasking- whole assing tasks instead of half assing

I wonder why there's no real body doubling subreddit to find online doubles